Eating veggies every day does not have to be complicated. Fresh raw veggies that can be eaten raw can be an easy way to include veggies in any meal. Cucumbers and carrots are available all year long. These veggies can be easily paired up with any meal when you don’t have the time and energy to cook a veggie dish. Keep cucumbers and carrots part of your regular grocery list and wash them, and cut them to go with any meal. Raw veggies like cucumbers, carrots, radishes are often are part of Indian meals as a simple side salad dish. These veggies go well as a quick side dish with lentil soups, beans, and rice dishes. You also do not need any fancy dressing with these raw veggies. Just wash them, cut them, squeeze some fresh lemon juice, a pinch of sea salt, or chat masala if you have it handy for some extra flavor.
Why is it important to include vegetables every day in your diet?
Including daily vegetables as a part of your healthy diet may prevent you from many chronic diseases. Vegetables are naturally low in fat and calories, high in fibers, contains no cholesterol, and provide many health-promoting nutrients. Dietary fibers from vegetables, if consumed healthy way, help lower cholesterol and reduce heart disease risk. They also fill you up without adding any extra calories and help promote weight loss. Most non-starchy vegetables are rich in folic acid, vitamin A and C. These nutrients keep our eyes and skin healthy and form healthy blood cells in the body. MyPlate from the U.S. Department of Agriculture (USDA) recommends 2-3 cups of vegetables for adults 18 years or older in a generally healthy diet.
NutriPledge Food Rating, Nutrition Profile, and Therapeutic Health Benefits of Carrots and Cucumber Salad
This quick and easy cucumber and carrot salad make a Green Dot-Health Promoting recipe in our food rating system (Food Coach) due to low in calories per serving and high in health-promoting nutrients. Each serving (about half of carrot and cucumber each) provides only 35 calories, 7-gram carbohydrates, 2-gram protein, and 2-gram dietary fiber. It will also meet about 1.4 cups of the daily vegetable requirement of MyPlate. It provides about 30% of the daily value of vitamin A, and 12% of vitamin C. Cucumbers are also an excellent silica source, a trace mineral that contributes to our connective tissue’s strength. Connective tissue is what holds our body together. It works like intracellular cement for our muscles, tendons, ligaments, cartilage, and bones. Cucumbers are also used topically to reduce the swelling under the eyes and sunburns. Carrots provide the highest source of vitamin A Carotenes that promotes our vision health.
Dietitian Nutritionist Recommendations:
Cut up some cucumbers and carrots as a healthy side veggie salad to any meal that lacks vegetables. Cucumbers and carrots are low in calories, carbohydrates, zero in fat and cholesterol, and a good source of fiber cucumber and carrot side salad dish will help promote healthy weight management, healthy blood sugars, and a healthy heart if consumed as a part of an overall healthy diet.
Dietary Caution: Cucumbers and carrots are heavy on pesticide residues, so try to use organically grown if possible. Also, cucumbers are often waxed to extend shelf life. Therefore, washing these vegetables properly and peeling is recommended before consuming them.
Disclaimer: Please note that this page is not medical advice. This can only be used as general guidance to a healthy and balanced diet for your health and wellness. This food does not ensure an adequate or inadequate and safe level of intake for a single person. Please consult your health care provider and check out our Medical Nutrition Therapy services for the diet plan that is right for you!