Easy Tips for Cooking With Vegetables
Fresh vegetables and fruits have little or no fat, tend to be low in sodium
and, in most cases, are high in fiber and vitamins.
The exceptions include coconut meat and avocados. Coconut meat is high in saturated fatty aids, and avocados are high in fat, although the fat is largely unsaturated. Eat these in moderation.
• Vegetables prepared with butter, cream or cheese can be high in fat.
• Fried vegetables have several times more fat and calories than vegetables prepared without fat.
• Fruits that are fresh or canned in water are lower in calories than
fruits canned in juice or in syrup. Drain fruits canned in syrup.
• Olives are high in fat. Green olives are high in sodium (800 milligrams in 10 small) and ripe olives are moderately high in sodium (250 milligrams in 5 extra-large).
• If you are on a sodium-restricted diet, stay away from vegetables that
have been packed in brine, such as pickles and sauerkraut, because
they're loaded with sodium.
