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There is a new report out by the Economic Research Service called ‘Healthy Vegetables Undermined by the Company They Keep’ that really surprised me. In a nutshell, the report said that eating more fruit is associated with healthier weight but that Americans who eat more vegetables may actually increase their calorie and sodium intake. The report found that when many Americans eat vegetables they prepare them in ways that add calories and sodium while reducing fiber. I think the disconnect is that when I recommend eating more vegetables I am thinking roasted sweet potatoes or Brussels sprouts, raw baby carrots, spinach salads, steamed green beans, raw broccoli and cauliflower florets, etc.


I am drinking raw broccoli, tomato and baby spinach with water every day and seem to put on more weight than if I ditched the veggies. But some people hear this recommendation and automatically think about the vegetables they are used to eating such as French fries, cheesy potatoes, green bean casserole, 7 layer salad, zucchini bread, hash browns, pizza with mushrooms, spinach dip, etc. Most of us need to eat twice as many vegetables as we do.  But all vegetables are not created equal. Calorie labeling will soon be available in restaurant chains with 20 or more establishments and you can ask managers to provide the information in local restaurants.


Fresh tomatoes or canned tomatoes with no salt added are healthier choices than tomatoes cooked into pizza and spaghetti sauce which are typically high in sodium.



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