Vegetables are loaded with nutrients and naturally low in calories. Sadly, they are not given due importance in our daily meal. Veggies provide Vitamin C, beta carotene, potassium, folic acid, iron, magnesium, etc., to name a few. Carrots, spinach, sweet potato are rich in Vitamin A, while capsicum, tomatoes, cauliflower, cabbage, potatoes, etc., are rich in Vitamin C, and greens like palak and methi are rich in iron.

It is a herculean task to make kids to eat veggies. But with some planning we can all crunch our way to health. It is essential to have a minimum of three-five servings of vegetables a day for all age groups. One serving equals half cup of chopped raw vegetables or half cup cooked or 3/4th cup vegetable juice. Vegetables also contain phytochemicals—powerful preventive nutrients which help us protect against heart disease and certain cancers. Lycopene which is a powerful antioxidant is found in tomatoes.

Vegetables are beneficial for all. Watching your weight? No problem. If you include generous portions of a variety of vegetables in your meal or as raw vegetable salads as a snack, you add only a mere 25 to 50 calories per cup. But starchy vegetables like potatoes, corn, peas, etc., contain more calories, so include them in smaller amounts.

Veggies are a good source of dietary fibre, it prevents constipation and are great for diabetics. Having raw vegetable salads between meals controls fluctuating sugar levels better. If you are anaemic, include plenty of soppu (greens) in your diet. It is easier to get the five servings of vegetables than you think.

Have a cup of tomato juice or vegetable cocktail after your breakfast, prepare your omelette or uppittu (upma) with veggies, pack a snack of carrot sticks for your kids (if they do not like to eat it plain they can have a dip of flavoured yoghurt or peanut butter with it), or take a raw vegetable salad to munch at work instead of a bag of chips.

Prepare your pulao or fried rice or top your children's pizza with loads of vegetables. Serve more than one vegetable side dish for lunch or dinner, have a cup of warm soup, mix a quick raita for your chitraanna (mixed rice) or stuff your parathas with mooli, palak or methi.

Vegetables are easily perishable, buy them fresh and store them in plastic bags or ziploc bags in your refrigerator.

Eat vegetables raw after washing them well or cook them in small amounts of water.

Steam or microwave to preserve their nutrients. Variety is the key when including vegetables, the more colorful, the richer the nutrients. So instead of popping a multi-vitamin tablet include plenty of veggies in your everyday meal.

(The author is a dietician at Manipal Speciality Hospital)