Perhaps that's why many consumers are drawn to newer versions of processed food that proudly proclaim eating their canned pasta or jarred sauce will provide a full day's allotment of vegetables.
Sounds too good to be true? Iva Young thinks so.
"It's a tricky definition of terms," said Young, author of Healthy Mom. "It's really not as healthy to eat processed foods to begin with, but for them to say that using vegetables as fillers somehow makes processed foods healthy is disingenuous, at best. It's like saying 'don't pay attention to all the chemicals, dyes and sodium we put in the can -- there's vegetables in there, too, so that makes it all okay!'"
To have an actual healthy diet, Young believes people need to eat, well, actual vegetables.
There are five key veggies that top her list as the healthiest. They include:
Spinach
There was a reason why Popeye ate so much of the stuff. Spinach is an excellent source of Vitamin K, Vitamin A, manganese, folate, magnesium, iron, Vitamin C, Vitamin B2, calcium, potassium and Vitamin B6.
It's also a good source of fiber, copper, protein, phosphorous, zinc, Vitamin E, omega 3 fatty acids, niacin and anti-oxidants.
Lettuce (greenleaf, red leaf, romaine)
Lettuce is a low calorie fiber food that is also a great place to find Vitamin A, folic acid, lactucarium (which helps enhance calmness and pain relief), as well as the antioxidants lutein and zeaxanthin.
Lettuce also contains a good amount of anti-cancer properties.
Broccoli
Besides having great flavor and texture, broccoli contains copious amounts of Vitamin A, Vitamin C, beta carotene and Vitamin K. The minerals in broccoli include calcium, potassium, iron and folate.
A great source of fiber, broccoli also provides lots of bioflavonoids, which is an antioxidant that helps protect against cancer and heart disease.
Brussels Sprouts
A staple in the diets of Asian cultures, who are among the longest lived people in the world, the crunchy garnish contains lots of potassium, Vitamin C, Vitamin A, beta carotene and Vitamin K. It's another great anti-cancer vegetable.
Cabbage
Although best known as the partner of corned beef on St. Patrick's Day, cabbage is a great low calorie food that contains a good amount of fiber, calcium and Vitamin C. Cabbage is incredibly packed with substantial anti-cancer agents.
When choosing vegetables, Young believes fresh and frozen vegetables are better than canned vegetables, as canned veggies tend to contain more sodium.
However, if canned vegetables is the only option, Young recommends draining the water they are packed in before preparing them to remove a good amount of the added sodium. Or read the label -- many canned vegetables now come in low-sodium varieties.
Vegetables are not only healthy and good for maintaining a slim waistline, but many fight cancer, too.
"Broccoli, cabbage and Brussels sprouts also contain glucosinolates, which are known for their chemoprotective agents against chemically-induced carcinogens by blocking the initiation of tumors in the liver, colon, breasts and pancreas, Young said.
Carving out some time to slice and dice those veggies provides even more health benefits. Young says the anti-cancer compounds are released more effectively when broccoli, cabbage, and Brussels sprouts are chopped up before serving.
And eating those vegetables raw increases the anti-cancer benefits even more. Young cautions consumers to be aware of how they prepare their vegetables to retain as much of their cancer-fighting abilities.
"The vitamin numbers go up when vegetables are cooked, but the anti-cancer compounds go down, said Young.
She suggests "steaming or roasting on a pan for no more than seven minutes, which has proven to be a good way to keep the anti-cancer compounds and make it more edible.
