(HealthDayNews) -- The U.S. Department of Agriculture recommends people eat three to five servings of vegetables a day. But not all vegetables pack the same nutritional punch.
Opt for dark green and orange vegetables because they're usually rich in vitamin A, iron and vitamin C, advises Rush-Presbyterian - St. Luke's Medical Center.
Here are some more suggestions:
- Switch from iceberg to darker-green Romaine lettuce. It has twice the fiber and five times as much vitamins A and C.
- Spoon green peas onto your plate instead of celery. They're far richer in fiber, vitamin A and vitamin C than celery.
- Replace lettuce with broccoli or spinach.
- Mushrooms have fiber and potassium and are low in calories, fat- and cholesterol-free, but they lack vitamin A. Rather, eat carrots -- which are rich in vitamin A and fiber.
