How many vegetables do I need to eat daily?
From Arugula to Zucchini, veggies are vital and very nutritiously delicious!
Vegetables
are low in fat and calories, loaded with antioxidants and fiber.
will protect against various diseases: obesity, heart disease, high blood pressure, diabetes, and certain types of cancer.
boost the health of our blood vessels and immune system.
have a strong reputation for slowing down the aging process.
How much you need is NOT a one-size-fits-all. You are a unique individual, what you need is not necessarily what the next Joe or Jane needs. Factors that determine our dosage are age, sex, activity level, size, health and wellness status, and the other foods and fuel we ingest. Bottom line, your body and brain will function better with a variety of vegetables on your plate or in your glass (as a drink).
Here’s what studies across the US are stating:
1. Eat a colorful variety of vegetables throughout the day. For example, enjoy eating 3 varying greens, 1 yellow and one 1 Red or Orange vegetable daily.
2. Understand what a serving of vegetables looks like. Serving sizes will vary based on the preparation method and unit of measurements. You will hear and see different standards depending on the country, culture and origin.
Side note: Governmental agencies do not count potatoes towards your daily vegetable serving.
A serving of raw hard veggies is one cup i.e. carrots, broccoli, asparagus.
A serving of raw, soft vegetables is 2 cups i.e. kale, spinach, arugula.
A serving of pure, 100% natural vegetable juice is 8 oz.
3. Eat 4-7 servings of vegetables a day depending on your gender, age, size, overall health status, physical activity, water, meat and grain consumption. (Remember to eat your healthy fruits, too!) Every “diet” and country’s guidelines/standards will differ. When in doubt, give a shout-out to your local nutritional counselors, coaches, and naturopathic or holistic doctors.
4. Eat your vegetables in a variety of forms prepared with an appropriate amount of healthy fats, no added sugars and no/low salt: raw, frozen, grilled, blanched, juiced.
Be victorious, eat your veggies!