Many health experts encourage the addition of vegetables to the diet, and the American Cancer Society recommends five servings of fruits and vegetables per day for good health and ideal weight, so we will learn together in this article about Modus operandi of vegetables for the diet .. so follow us.

The benefits of vegetables for the body

The US government advises citizens to eat 5 servings of fruits and vegetables per day. These suggested amounts are two and a half cups of vegetables and 2 cups of fruit per day, based on a typical diet of 2,000 calories. Eating many vegetables can contribute significantly. From the risk of many serious health conditions, including diabetes, stroke, heart attack, heart disease, high blood pressure, kidney stones, bone loss, obesity and cancer, vegetables can also reduce the risk of death in general.

Modus operandi of vegetables for the diet

Rice method with tofu and vegetables

Ingredients:

• Rice + vegetables.
• 1 cup tofu.
• 1 cup brown rice.
• 4 garlic cloves (minced).
• 1 cup chopped green onions.
• 1/2 cup peas.
• 1/2 cup carrots (finely chopped).

The method of work:

• Preheat the oven to (204°C) and grease a baking tray with a grain of oil.
• Wrap the tofu in a clean, absorbent towel and place something heavy on top to press down on it.
• Once the oven is preheated, the tofu is cut into cubes and placed in the oven for 26-30 minutes.
• While the tofu is baking, bring the rice to a boil by bringing 12 cups of water to a boil in a large pot. Once boiling, add the washed rice and stir, cover with a lid and steam for 10 minutes.
• After the rice is cooked, put the tofu on top of it, and you can add a sauce, put the vegetables together and sauté them over the fire, for 5-10 minutes, then serve.

The vegetable noodle method

• Vegetable noodles are easy to make, a way to add more vegetables to your diet, and a low-carb alternative to high-carb foods, such as pasta.
• They are made by inserting vegetables into a device or spiral that forms them into noodle-like shapes.
• The spiralizer can be used for almost any type of vegetable, and is most commonly used for zucchini, carrots, and sweet potatoes.
• Once the noodles are made, they can be eaten and combined with sauces or other vegetables or meats.

How to make vegetables for the diet: Sauteed vegetables

Ingredients:

• 1 tablespoon of olive oil.
• 1/2 head of cauliflower and broccoli, chopped.
• 3 carrots, sliced.
• 3 zucchini, sliced.
• 1/4 teaspoon of salt.
• 1/4 teaspoon ground black pepper.
• 1/8 teaspoon garlic powder.
• 1 teaspoon sesame seeds for garnish (optional).

The method of work:

• Heat the olive oil over medium heat in a large frying pan.
• Add the cauliflower, broccoli, carrots, and zucchini to the hot oil.
• Season with salt, pepper and garlic powder and stir.
• cook until vegetables are tender and beginning to turn golden brown, about 8-10 minutes.

Modus operandi of vegetable pizza and cauliflower

• Cauliflower is very versatile, and there are many unique ways to include it in your diet.
• One strategy is to replace regular flour-based pizza dough with cauliflower, in which cauliflower, eggs, almond flour, and some seasoning are tossed together.
• You can then make your own toppings of fresh vegetables, tomato sauce, and cheese.

This recipe includes the benefits of vegetables, as they contain nutrients, as vegetables are full of vitamins and minerals that contribute to growth and maintaining good health.

In the end, after getting acquainted Modus operandi of vegetables for the diet You must maintain the daily portions of eating vegetables, to maintain health and get a good figure, and if you think that you are not getting the right amounts, you can consult a doctor about the appropriate portions for you.