Which veggies should I eat or skip?

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 2 1/2 to 6 1/2 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:* CeleryEight 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. {}* CucumbersThe 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 LettuceIceberg 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.