Eating a variety of vegetables is important for maintaining and achieving a healthy body. Why? Vegetables are a great source of many nutrients including potassium, folic acid, vitamin A, vitamin C, and dietary fiber.
According to the USDA:
- Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
- Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
- Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
- Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
- Eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.
There are three types of vegetables: Leafy Greens, Colorful, and Cruciferous
Leafy Greens:
Loose leaf greens are the most nutritious and iceberg lettuce is probably the least nutritious of the green leafy vegetables. The darker the color of the green, the more nutrition as well.
Deep green, leafy vegetables are notoriously rich in beta-carotene, vitamins, and minerals. Types: beet, Swiss chard, collards, dandelion, kale, lettuce – romaine, spring greens, butternut, spinach, and turnip.
Serving Size: 1 cup
Colorful:
A fun way to eat more vegetables is to eat a rainbow of vegetables.
The skins of vegetables contains phytonutrients, which are natural compounds that are promoters of health. Specifically, phytonutrients stimulate enzymes that help the body get rid of toxins, boost the immune system, improve heart health, promote healthy estrogen metabolism and stimulate death of cancer cells.
Red fruits include apples, blood oranges, cranberries, cherries, goji berries, grapes, plums, pomegranate, raspberries, strawberries, watermelon, and rhubarb
Red Vegetables: radish, tomatoes, potatoes, sweet red peppers, beets, beans
Blue/purple/black fruits include a wide variety of berries: blueberries, blackberries, boysenberries, huckleberries, and figs, grapes, prunes, plums and raisins.
Blue/purple/black vegetables listed are purple bell pepper, purple cabbage, purple carrots, purple cauliflower, eggplant, purple kale, black olives, purple potatoes.
Green fruits listed here are apples (Granny Smith), avocado, limes, olives, and pears.
Green vegetables on this list are numerous: artichoke, bamboo sprouts, bean sprouts, bitter melon, bok choy, broccoli, broccolini, Brussels sprouts, cabbage, celery, cucumber, edamame/soy beans, green beans, green peas, greens of all types (beet, chard, collards, dandelion, kale, lettuce, spinach, and turnip), okra, snow peas, and watercress.
Yellow fruits to choose from such as Golden Delicious apples, Asian pears, lemons, pineapple, and starfruit.
Yellow vegetables include yellow bell peppers, corn, and potatoes.
Orange fruits include apricots, cantaloupe, mango, nectarine, oranges, papaya, persimmon, and tangerines.
Orange vegetables on this list are acorn squash, orange bell pepper, butternut squash, carrots, pumpkin, and sweet potatoes.
Serving Size: 1/2 Cup
WHITE/TAN/BROWN
White/tan/brown fruits are fairly sparse on this list, but include apples and applesauce (the non-skin part of the apple), coconut, dates, lychees, and peas.
White/tan/brown vegetables include cauliflower, garlic, mushrooms, onion, sauerkraut, and shallots. Mushrooms encompass more than just the standard white mushroom as there are several types that are considered to have significant medicinal benefit because of their ability to help the immune system. Examples of mushrooms to try include: Shiitake, button, portabello, crimini, and chanterelle.
Cruciferous:
Cruciferous vegetables are known to help detoxify the body should be eaten every day. Cruciferous vegetables have a phytonutrient which has been shown to be anti-cancer. These phytonutrients change the way estrogen is broken down in the body. As a result, eating these vegetables is associated with the decreased risk of hormone or estrogen related cancers such as breast and uterine cancer. Eating these vegetables either raw, lightly sautéed, or steamed is best. Cruciferous vegetables are also known as important sources of fiber, vitamins, and minerals.
They include Arugula, Broccoli, Cauliflower, Cabbage, Kale, Brussels sprouts, broccoli, and watercress, are considered to be excellent anti-cancer foods.
Serving Size: 1 cup
HOW TO EAT MORE VEGETABLES
Try Cauliflower Rice: you can find it in the frozen food section already riced or you can easily make your own with a food processor–just cut head of cauliflower into smaller pieces and pulse till cauliflower is in size of rice grains. Sauté onion, garlic in olive oil or coconut oil and then add rice to cook. Frozen cauliflower rice can be microwaved. Add cilantro for Mexican flavor or ginger for Asian.
Try Spaghetti Squash: easy to make in the microwave. Halve and put in microwave dish with a little water, clean out seeds first. Microwave 4-8 minutes. Use a fork to make into angle hair fine strands that can be used instead of spaghetti.
Keep a bowl or container of fresh cut vegetables on the top shelf of refrigerator, within easy reach.
Keep a fruit bowl on kitchen counter, table, and desk at work.
Pack fruit and vegetables in purse/briefcase to eat as a snack. Bring moist towelettes to clean them off before eating if you do not have time to wash.
Choose fruit for dessert (fruit kabobs, berry compotes, fruit salads, etc.).
Have dishes with lots of vegetable variety (e.g., soups, stir-fry).
Toss in red pepper, tomatoes, garlic, onions or broccoli to omelets.
Add some greens into your morning smoothie.
Make grilled Brussels sprouts and drizzle with olive oil.
By adding more vegetables into your diet, you will be on your way to a healthier lifestyle.