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USDA Nutrition Guidelines


Setting Vegetable Goals
Tasty Vegetable Combinations
To help you eat fewer calories, replace fat-based toppings with fresh or dried herbs and spices. Experiment to find combinations you like. Here are a few traditional favorites to get you started.
  • Beets -- Cinnamon, cloves

  • Broccoli -- Lemon juice, dry mustard, toasted sesame seeds

  • Brussels sprouts -- Lemon juice, marjoram

  • Cabbage -- Cumin, sage

  • Carrots -- Dill, ginger, nutmeg

  • Cauliflower -- Parsley, paprika

  • Corn -- Garlic, chili powder, parsley, paprika

  • Greens (spinach, kale, chard) -- Garlic, marjoram, cinnamon

  • Peas -- Oregano, tarragon

  • Pea pods or snow peas -- Lemon juice, garlic

  • Peppers --Garlic, tomato sauce

  • Potatoes -- Paprika, parsley, garlic, chives

  • Summer squash (zucchini, crookneck) -- Basil, garlic, oregano

  • Sweet potatoes -- Cinnamon, cloves, ginger

  • Turnips or parsnips -- Orange juice, ginger, parsley,

  • Tomatoes -- Basil, marjoram, oregano

  • Winter squash (acorn, Hubbard, butternut) -- Allspice, cinnamon, oregano, toasted sage leaves

Now that you know how to include more veggies in your diet, take a moment to set an effective goal or two. They might be as easy as this:

  • Starting tomorrow, I will take a baggie of veggies to have with my sandwich at least three days this week. I'll eat them instead of chips on those days.
  • I will eat a salad AND a steamed vegetable with dinner four nights this week.
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Vegetables are an important part of a healthy diet. Incorporating them into your daily routine is just a matter of planning and preparation. Another source of good nutrition is the long-time companion of vegetables: fruit. We'll discuss fruit's role in your diet in the next section.

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.