Tomorrow, June 17th is National Eat Your Vegetables Day. For vegan and vegetarian every day is eat your vegetables day, but not everyone is getting the recommended day amount of veggies. Eating plenty of vegetables has many health benefits. They can help ward off heart disease and stroke, control blood pressure, prevent some types of cancer, avoid a painful intestinal ailment called diverticulitis, and guard against two common causes of vision loss (cataracts and macular degeneration).
Tomorrow, June 17th is National Eat Your Vegetables Day. For vegan and vegetarian every day is eat your vegetables day, but not everyone is getting the recommended day amount of veggies.
Most Americans dont consume enough vegetable. We are not counting potatoes. The Healthy Eating Pyramid, created by the Department of Nutrition at the Harvard School of Public Health, potatoes are not counted as a vegetable, since they are mostly starch and should be used sparingly.
The average American gets a total of just three servings fruits and vegetables a day. The latest dietary guidelines call for five to thirteen servings of fruits and vegetables a day (2½ to 6½ cups per day), depending on ones caloric intake. For a person who needs 2,000 calories a day to maintain weight and health, this translates into nine servings, or 4½ cups per day (2 cups of fruit and 2½ cups of vegetables.
Nearly everyone can benefit from eating more vegetables, but variety is as important as quantity. No single vegetable provides all of the nutrients you need to be healthy.
Here are some tips fit more vegetables into your day:
- Eat veggies for every meal, every day. Try filling half your plate with vegetables at each meal. Serving up salads, stir fry, or other vegetable-rich fare makes it easier to reach this goal.
- Snack it up. Make sure to cut up vegetables so you can grab them as a quick snack or take them with you while you're on the go.
- Try something new. Variety is the key to a healthy diet. Get out of a rut and try some new vegetablesinclude dark green leafy vegetables; yellow, orange, and red fruits and vegetables.
- Skip the potatoes. Choose other vegetables that are packed with more nutrients and more slowly digested carbs.
- Make veggies a meal. Try some new recipes where vegetables take center stage. You can even just start out by doing this once a week and then up the ante to two day as you find more vegetarian recipes.