Which veggies should I eat or skip? - ABC 33/40 - Birmingham News, Weather, Sports

Which veggies should I eat or skip?

Posted: Updated:

Most people typically don't eat enough vegetables.  Healthy eating plans usually suggest five to thirteen servings of veggies and fruit per day.  That is 2½ to 6½ cups per day.  Most Americans get a measly three servings of fruit and vegetables a day.  The benefits of fresh produce are apparent, though.  Eating plenty of vegetables and fruits can help you ward off heart disease and stroke, control blood pressure, prevent some types of cancer, avoid a painful intestinal ailment called diverticulitis, and guard against cataract and macular degeneration, two common causes of vision loss.

However, some veggies can give you a better bang for your buck, when talking about nutrition and vitamins.  Nutrition and fitness expert Romen McDonald suggests consuming broccoli, asparagus, and spinach. "Eat those and you'll be getting a ton of vitamins and minerals in," said McDonald.

McDonald suggests that not all veggies are created equal. He listed the vegetables with the least nutritional value:
* Celery
Eight inches of celery only adds up a tiny six calories, but are you really getting any nutrients in return? The answer: Yes, but only if go beyond an eight-inch stalk, which provides a mere 1.6 percent of our daily requirement for calcium and 2 percent of our daily requirement for vitamin C.
 
McDonald suggest a better alternative would be carrots.  Rabbit's favorite snacks are loaded with eye-protecting beta carotene.  

* Cucumbers
The cucumber is another low-calorie veggie. One cup of sliced cucumber weighs in at only 16 calories. However, it's slim on nutrients, too.  In fact, cucumbers contain five percent or less of our daily requirement for potassium, manganese, magnesium and vitamin C.
 
The nutrition expert recommends purslane, a peppery herb that's high in heart-healthy alpha linolenic acid (a type of omega-3). It's also higher in beta carotene than spinach. You can toss it in salads, fold it into omelets, or use it as a crunchy green on sandwiches.
 
* Iceberg Lettuce
Iceberg lettuce is one of the most commonly consumed vegetables in the United States, along with potatoes (as French fries) and tomatoes.  Although that doesn't mean it's the healthiest option. While iceberg is low in calories and offers some vitamins and fiber, other dark leafy greens contain much more vitamin A and C.
 
A better alternative, according to McDonald, is Romaine lettuce.  This leafy green offers much more beta carotene than iceberg.

  • Central Alabama NewsMore>>

  • Wounded Warrior Project releases large veterans survey

    Wounded Warrior Project releases large veterans survey

    Monday, September 15 2014 9:12 PM EDT2014-09-16 01:12:12 GMT
    Wounded Warrior Project has released the results of their 2014 Annual Alumni Survey. It is based on the responses of more than 21,000 wounded veterans, it includes the largest sample size of service members injured since 9/11. The results indicate the recent passage of sweeping legislation to improve care at the Department of Veterans Affairs comes at a time when more and more injured veterans are seeking care.The two most common problems in accessing healthcare were difficulty in scheduling ...More >>
    Wounded Warrior Project has released the results of their 2014 Annual Alumni Survey. It is based on the responses of more than 21,000 wounded veterans, it includes the largest sample size of service members injured since 9/11. The results indicate the recent passage of sweeping legislation to improve care at the Department of Veterans Affairs comes at a time when more and more injured veterans are seeking care.The two most common problems in accessing healthcare were difficulty in scheduling ...More >>
  • Five teens with masks & fake guns stopped in Hueytown

    Five teens with masks & fake guns stopped in Hueytown

    Monday, September 15 2014 5:50 PM EDT2014-09-15 21:50:27 GMT
    Halloween masks, even the scary ones, are meant to be fun. Pair a mask with a gun and you've got a formula for disaster. That's why a tipster called police over five teenagers in Hueytown. Turns out the "guns" weren't real. But the police chief is convinced this tipster stopped a crime and perhaps saved lives. Hueytown police chief Chuck Hagler believes these five teenagers will not be charged with any crime. They should be thanking police. Hagler is convinced they were headed for trouble....More >>
    Halloween masks, even the scary ones, are meant to be fun. Pair a mask with a gun and you've got a formula for disaster. That's why a tipster called police over five teenagers in Hueytown. Turns out the "guns" weren't real. But the police chief is convinced this tipster stopped a crime and perhaps saved lives. Hueytown police chief Chuck Hagler believes these five teenagers will not be charged with any crime. They should be thanking police. Hagler is convinced they were headed for trouble....More >>
  • Griffith says he will give up salary like Bentley if elected

    Griffith says he will give up salary like Bentley if elected

    Monday, September 15 2014 3:28 PM EDT2014-09-15 19:28:31 GMT
    Democrat Parker Griffith says he will give up his salary if elected governor and redirect the money to public education.More >>
    Democrat Parker Griffith says he will give up his salary if elected governor and redirect the money to public education.More >>
  • Birmingham Area NewsMore>>

  • Five teens with masks & fake guns stopped in Hueytown

    Five teens with masks & fake guns stopped in Hueytown

    Monday, September 15 2014 5:50 PM EDT2014-09-15 21:50:27 GMT
    Halloween masks, even the scary ones, are meant to be fun. Pair a mask with a gun and you've got a formula for disaster. That's why a tipster called police over five teenagers in Hueytown. Turns out the "guns" weren't real. But the police chief is convinced this tipster stopped a crime and perhaps saved lives. Hueytown police chief Chuck Hagler believes these five teenagers will not be charged with any crime. They should be thanking police. Hagler is convinced they were headed for trouble....More >>
    Halloween masks, even the scary ones, are meant to be fun. Pair a mask with a gun and you've got a formula for disaster. That's why a tipster called police over five teenagers in Hueytown. Turns out the "guns" weren't real. But the police chief is convinced this tipster stopped a crime and perhaps saved lives. Hueytown police chief Chuck Hagler believes these five teenagers will not be charged with any crime. They should be thanking police. Hagler is convinced they were headed for trouble....More >>
  • EPA training sessions in Birmingham to combat pollution

    EPA training sessions in Birmingham to combat pollution

    Monday, September 15 2014 2:11 PM EDT2014-09-15 18:11:14 GMT
    The Environmental Protection Agency will host a Clean Air Act Rulemaking and Permitting training session September 16-17, 2014.More >>
    The Environmental Protection Agency will host a Clean Air Act Rulemaking and Permitting training session September 16-17, 2014.More >>
  • 16th Street Baptist Church remembers bombing anniversary

    16th Street Baptist Church remembers bombing anniversary

    Monday, September 15 2014 1:50 PM EDT2014-09-15 17:50:20 GMT
    September 15th marks a tragic event in our city and nation's history that galvanized the civil rights movement.16th Street Baptist Church commemorated the 51st anniversary of the bombing that killed four little girls.A ceremony started at the same time Sunday school began on that horrible day.Bells rang at 10:22.. the estimated time the blast killed Addie Mae Collins, Denise McNair, Cynthia Wesley and Carole Robertson.Pastor Arthur Price said their death empowered everyone to strive for a bet...More >>
    September 15th marks a tragic event in our city and nation's history that galvanized the civil rights movement.16th Street Baptist Church commemorated the 51st anniversary of the bombing that killed four little girls.A ceremony started at the same time Sunday school began on that horrible day.Bells rang at 10:22.. the estimated time the blast killed Addie Mae Collins, Denise McNair, Cynthia Wesley and Carole Robertson.Pastor Arthur Price said their death empowered everyone to strive for a bet...More >>
  • Anniston - Gadsden Area NewsMore>>

  • Anniston appoints new school board member; discusses school consolidation

    Anniston appoints new school board member; discusses school consolidation

    Monday, September 15 2014 9:13 PM EDT2014-09-16 01:13:45 GMT
    The Anniston City Council named a former mayor of Weaver as the city's newest board of education member. Ed Kimbrough will replace Donna Ross, who submitted a letter of resignation two weeks ago as she and her family move out of state. Kimbrough was one of three candidates interviewed by the council for the position, along with former Macon County board of education member Ernest Washington, and Andrew Hatley, who previously served on both the Anniston City Council and Board of Education.More >>
    The Anniston City Council named a former mayor of Weaver as the city's newest board of education member. Ed Kimbrough will replace Donna Ross, who submitted a letter of resignation two weeks ago as she and her family move out of state. Kimbrough was one of three candidates interviewed by the council for the position, along with former Macon County board of education member Ernest Washington, and Andrew Hatley, who previously served on both the Anniston City Council and Board of Education.More >>
  • Should law enforcement be able to use military equipment?

    Should law enforcement be able to use military equipment?

    Friday, September 12 2014 4:10 PM EDT2014-09-12 20:10:46 GMT
    Events in Ferguson, Missouri sparked a debate about law enforcement's use of military equipment. Local agencies say for them, it's about protection.  More >>
    Events in Ferguson, Missouri sparked a debate about law enforcement's use of military equipment. Local agencies say for them, it's about protection.  More >>
  • Alabama Strong: Anniston woman goes above and beyond to help local kids

    Alabama Strong: Anniston woman goes above and beyond to help local kids

    Thursday, September 11 2014 8:55 PM EDT2014-09-12 00:55:02 GMT
    A young stay-at-home mother of two is going above and beyond in Calhoun County, making sure elementary school students don't go hungry at home on weekends.More >>
    A young stay-at-home mother of two is going above and beyond in Calhoun County, making sure elementary school students don't go hungry at home on weekends.
    More >>
  • Tuscaloosa Area NewsMore>>

  • Blake Sims leads Alabama to 52-12 win over Southern Miss

    Blake Sims leads Alabama to 52-12 win over Southern Miss

    Saturday, September 13 2014 11:25 PM EDT2014-09-14 03:25:34 GMT
    Blake Sims passed for two touchdowns and rushed for a third in three quarters and might have staked his claim as No. 3 Alabama's undisputed starting quarterback in a 52-12 victory over Southern Miss on Saturday night.More >>
    Blake Sims passed for two touchdowns and rushed for a third in three quarters and might have staked his claim as No. 3 Alabama's undisputed starting quarterback in a 52-12 victory over Southern Miss on Saturday night.
    More >>
  • See Alabama 9-12: Camp Aliceville

    See Alabama 9-12: Camp Aliceville

    See Alabama features Camp Aliceville, which is said to house the largest collection of World War II POW memorabilia in the United States.More >>
    See Alabama features Camp Aliceville, which is said to house the largest collection of World War II POW memorabilia in the United States.More >>
  • 4 UA students facing assault charges in on-campus beating

    4 UA students facing assault charges in on-campus beating

    Thursday, September 11 2014 1:47 PM EDT2014-09-11 17:47:50 GMT
    Authorities say four University of Alabama students are facing charges after another student was attacked and badly beaten at a campus dormitory.More >>
    Authorities say four University of Alabama students are facing charges after another student was attacked and badly beaten at a campus dormitory.
    More >>
Most Popular
Stories
Videos
loading...
  • Latest StoriesMore>>

  • Northern California wildfire burns 100 homes

    Northern California wildfire burns 100 homes

    Tuesday, September 16 2014 1:31 AM EDT2014-09-16 05:31:38 GMT
    Two raging wildfires in California forced hundreds of people to evacuate their homes, including one near a lakeside resort town that burned nearly two dozen structures.More >>
    A fire driven by fierce winds raced through a small town near the Oregon border on Monday, burning a church to the ground, damaging or destroying 100 homes and prompting evacuation orders for at least 1,500 people,...More >>
  • Friday Night Blitz: Coverage lineup for Week 5

    Friday Night Blitz: Coverage lineup for Week 5

    Monday, September 15 2014 11:20 PM EDT2014-09-16 03:20:33 GMT
    Week 5 Blitz Game of the Week:DEMOPOLIS VS HELENAMore >>
    Week 5 Blitz Game of the Week:DEMOPOLIS VS HELENAMore >>
  • Anniston appoints new school board member; discusses school consolidation

    Anniston appoints new school board member; discusses school consolidation

    Monday, September 15 2014 9:13 PM EDT2014-09-16 01:13:45 GMT
    The Anniston City Council named a former mayor of Weaver as the city's newest board of education member. Ed Kimbrough will replace Donna Ross, who submitted a letter of resignation two weeks ago as she and her family move out of state. Kimbrough was one of three candidates interviewed by the council for the position, along with former Macon County board of education member Ernest Washington, and Andrew Hatley, who previously served on both the Anniston City Council and Board of Education.More >>
    The Anniston City Council named a former mayor of Weaver as the city's newest board of education member. Ed Kimbrough will replace Donna Ross, who submitted a letter of resignation two weeks ago as she and her family move out of state. Kimbrough was one of three candidates interviewed by the council for the position, along with former Macon County board of education member Ernest Washington, and Andrew Hatley, who previously served on both the Anniston City Council and Board of Education.More >>
  • Wounded Warrior Project releases large veterans survey

    Wounded Warrior Project releases large veterans survey

    Monday, September 15 2014 9:12 PM EDT2014-09-16 01:12:12 GMT
    Wounded Warrior Project has released the results of their 2014 Annual Alumni Survey. It is based on the responses of more than 21,000 wounded veterans, it includes the largest sample size of service members injured since 9/11. The results indicate the recent passage of sweeping legislation to improve care at the Department of Veterans Affairs comes at a time when more and more injured veterans are seeking care.The two most common problems in accessing healthcare were difficulty in scheduling ...More >>
    Wounded Warrior Project has released the results of their 2014 Annual Alumni Survey. It is based on the responses of more than 21,000 wounded veterans, it includes the largest sample size of service members injured since 9/11. The results indicate the recent passage of sweeping legislation to improve care at the Department of Veterans Affairs comes at a time when more and more injured veterans are seeking care.The two most common problems in accessing healthcare were difficulty in scheduling ...More >>
  • Corporal punishment: How far is too far?

    Corporal punishment: How far is too far?

    Monday, September 15 2014 7:18 PM EDT2014-09-15 23:18:11 GMT
    Corporal punishment is legal in the state of Alabama. But, too many parents go too far. Child abuse investigators in Jefferson County answer several calls each week reporting what is believed to be child abuse.More >>
    Corporal punishment is legal in the state of Alabama. But, too many parents go too far. Child abuse investigators in Jefferson County answer several calls each week reporting what is believed to be child abuse.
    More >>
  • Five teens with masks & fake guns stopped in Hueytown

    Five teens with masks & fake guns stopped in Hueytown

    Monday, September 15 2014 5:50 PM EDT2014-09-15 21:50:27 GMT
    Halloween masks, even the scary ones, are meant to be fun. Pair a mask with a gun and you've got a formula for disaster. That's why a tipster called police over five teenagers in Hueytown. Turns out the "guns" weren't real. But the police chief is convinced this tipster stopped a crime and perhaps saved lives. Hueytown police chief Chuck Hagler believes these five teenagers will not be charged with any crime. They should be thanking police. Hagler is convinced they were headed for trouble....More >>
    Halloween masks, even the scary ones, are meant to be fun. Pair a mask with a gun and you've got a formula for disaster. That's why a tipster called police over five teenagers in Hueytown. Turns out the "guns" weren't real. But the police chief is convinced this tipster stopped a crime and perhaps saved lives. Hueytown police chief Chuck Hagler believes these five teenagers will not be charged with any crime. They should be thanking police. Hagler is convinced they were headed for trouble....More >>
  • Griffith says he will give up salary like Bentley if elected

    Griffith says he will give up salary like Bentley if elected

    Monday, September 15 2014 3:28 PM EDT2014-09-15 19:28:31 GMT
    Democrat Parker Griffith says he will give up his salary if elected governor and redirect the money to public education.More >>
    Democrat Parker Griffith says he will give up his salary if elected governor and redirect the money to public education.More >>
  • Miss America: More to worry about than red cup

    Miss America: More to worry about than red cup

    Monday, September 15 2014 2:41 PM EDT2014-09-15 18:41:07 GMT
    The new Miss America followed in the footsteps of her predecessors and posed for pictures in the Atlantic City surf.More >>
    The new Miss America says there are more important things for people to worry about than her little red cup.More >>