Visualizing your plate at each meal can help you ensure you are getting a variety of nutrients and eat a balanced diet. 1/2 your plate should be fruits and vegetables.
Make every bite count by eating nutrient-dense foods and beverages. Limit foods higher in added sugars, saturated fat, and sodium.
One area we struggled with as a family is getting enough vegetables, especially when eating out.
Why is it important to eat vegetables?
Vegetables provide “phytonutrients” think of these as providing health and maintenance benefits for your body and reducing risk of some chronic diseases. Vegetables are low in fat and calories (excluding sauces).
What nutrients do vegetables provide?
• Potassium which helps to maintain normal blood pressure – sweet potatoes, tomato products, soybeans, lima beans, kidney beans, white beans, lentils, spinach, beet greens, kohlrabi, and acorn squash.
• Dietary fiber which helps to lower cholesterol and may lower your risk of heart disease
• Vitamin A is important for eyes and skin health, also protects you against infections.
• Vitamin C is a wound healer and keeps your gums and teeth healthy.
Take Vitamin C to help you absorb iron.
Recommended servings:
In General, For women 2-3 cups and for men 3-4 cups
What counts as a serving size of vegetables?
• 1 cup of raw or cooked vegetables or vegetable juice
• 2 cups of raw leafy salad greens
Daily Habits 1-2-3
• 1 serving with breakfast
• 2 servings with lunch
• 3 servings with dinner and snacks
How To Habits
BREAKFAST
• Add handful of greens like spinach or kale to your smoothies
• Add vegetables: onions, celery, garlic, red peppers; to an omelet or egg cups or top with salsa
LUNCH AND DINNER
• Create a salad box of different cut up vegetables, select a different salad each day
• Use frozen vegetables that are quickly and easily prepared
• Cut up different fresh vegetables, use your sealer or freezer bags and put them in the freezer for easy stirfry meals
• Use your crockpot to prepare stews or soups with vegetables and freeze them for easy meals
• Grill a pan of vegetables peppers, carrots, and keep in the fridge, take out as needed
SNACKS
• Try carrots and celery with hummus
Eating more servings than recommended each day is better, as it will crowd out the higher calorie foods, especially if you are trying to lose weight.
What habits have you tried to include more vegetables daily that others would find useful to eat a balanced diet? Comment below and let’s help each other eat better.
If you want more information about which vegetables to buy organic check out the attached link.
For more information about myplate, check out www.myplate.gov
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