Eat Yer Veggies Challenge, Anyone?

Um, I went to an all-you-can-eat buffet for Christmas dinner. I actually was very proud of my choices (lots of veggies) except for three words: Garlic Mashed Potatoes. While technically a vegetable, they didn't do much to promote my healthy eating.

1 C spinach, raw
2 C Romaine, chopped
1/4 C broccoli, raw
2 TBSP olives
1/2 C Cubed, baked butternut squash
1/2 C Yams, mashed
Mushrooms, raw (not a whole serving)
Sliced red onion (not a whole serving)
Tomato, sliced, raw (not a whole serving)
Raisins (not a whole serving)
(& garlic mashed potatoes)

I should eat vegetables i dont LOL is it bad to cook your vegetable i heard it kills the nutrients

It's bad to overcook your vegetables - they don't taste nearly as good and you lose some nutrients into the water if you boil them, for instance. However, some vegetables' nutrient delivery is improved by light cooking, according to my HS biology teacher. Your body can't break down the cellulose very well so some work great as roughage when raw but you get more nutrients when they are lightly cooked. I guess they can get broken down too much if overcooked. I don't know exactly which, but I remember the example of carrots. (It's been almost 25 years since high school but I've heard this from other sources, too.) Now, I like raw carrots much better than cooked so that's how I eat them anyway.

Some people swear never to eat canned or frozen. Some say only eat raw. Some say eat only dark green or orange (as opposed to light green like iceberg lettuce) because they have higher nutrient content. IMO, if you find the ones you like prepared the way you like, eat them. It's better than no vegetables at all. If you use any sauces of course that ups the calories and can turn a low-calorie food into a high calorie, high fat food, but it doesn't take away the benefits of the vegetable itself. An exception would be deep-fried. :sick:

Here's an article about whether to cook veggies (sorry, there's an ad popup to get past): http://www.scientificamerican.com/article.cfm?id=raw-veggies-are-healthier

Does homemade microwave potato chips made from a raw potato count?

I have no idea what a nutritionist would say, but potato is a vegetable. It's important to get servings of greens, though.

^^ Pickles are made from cucumber so I'd say yes, veggie serving. Don't know what a nutritionist would say. It has some vitamins & minerals though: http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/3007/2

Wed:
1 C spinach, raw
1/2 large beefsteak tomato
1 med. yellow squash, roasted w/skin (8 oz)
1/4 avocado, raw
1 banana, frozen
1 C blueberries, frozen
6 dried apricot halves
4 oz. organic cranberry/pomegranate juice

7 servings, plus the juice