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Yes! We should eat veggies every single day. The recommended minimum intake of vegetables is two servings per day. One serving of vegetables looks something like this:

  • A quarter of a 25cm plate of cooked leafy vegetables such as stir-fried kang kong

  • 150 grams of raw leafy vegetables like kai lan

  • 100 grams of raw non-leafy vegetables like broccoli

  • ¾ mug (250 ml) of cooked leafy vegetables like spinach

  • ¾ mug (250 ml) of cooked non-leafy vegetables like carrots

Go for All Colours

Vegetables also come in a multitude of colours. Eating a variety of vegetables in different colours gives us a complete spectrum of vitamins and minerals.

For example, the orange colour of carrots and capsicums are a result of carotenoids. These vegetables are high in vitamin A, which helps keep your immune system strong.

Red vegetables such as tomatoes are a result of the compound lycopene, which has strong antioxidant properties. Green vegetables are high in folate and iron.

Raw or Cooked, It’s Up to You!

Salads are a fresh and healthy way to enjoy your greens, but be mindful about the amount of dressing you use.

Besides eating vegetables raw, cooking your veggies can bring on added benefits.

Studies have shown that the process of cooking helps to break down tough outer layers and the cellular structure of many vegetables, making it easier for your body to absorb the nutrients.

As a rule of thumb, less exposure to high heat and water is better for veggies to retain their nutrients. Microwaving, steaming, stir-frying and blanching are generally safe bets for cooking your vegetables.

Remember not to boil your vegetables for too long as water-soluble vitamins such as Vitamin C, B1 and folate can leak into the water. The exception to this rule is carrots, which display increased levels of beta-carotene after boiling.

Make It Effortless

How do we hit two servings a day? One way is to use My Healthy Plate for every meal and we’ll end up eating at least two servings of veggies every day effortlessly.

My Healthy Plate 

  1. Fill ½ of your plate with fruit and veggies

  2. Fill ¼ of your plate with whole grains

  3. Fill ¼ of your plate with meat and other proteins

To make it easy for us to hit two servings a day, we can also develop some habits like:

  1. Choosing at least two types of vegetables with our economic rice.

  2. Requesting for more vegetables every time we order our favourite hawker dish, whether it’s fishball noodles, nasi padang or mee goreng.

  3. Snacking on carrot and cucumber sticks instead of potato chips.

  4. Choosing the vegetable option whenever we choose our side dishes. For instance, choose a garden salad over fries or sweet corn over macaroni and cheese.