Everything You Need To Know About Eating Enough Vegetables!
The first question: Are you eating enough vegetables? If you are eating 4-5 servings of veggies per day then you may be eating enough vegetables. But what does 1 serving of vegetables look like? This depends on the type of vegetable.
- 1 Serving of Raw, Cooked, or Juiced Vegetable is about 1/2 cup
- 1 Serving of Leafy Vegetables is about 1 cup
Therefore you need between: 2.5 – 5 cups of vegetables per day.
Why Are Vegetables Important?
Vegetables are high in vitamins, antioxidants, and fiber which are important for:
- Healthy blood pressure
- Helps to keep eyes, skin, teeth, and gums healthy
- Fights infection and promote the healing of wounds
- Fights cellular damage
- Helps to prevent heart disease, cancer, Parkinson’s disease, atherosclerosis, heart attack, and Alzheimer’s disease
- Helps to scour bad cholesterol out of your arteries
- Assists in controlling your blood sugar levels
- Keeps your digestive system running smoothly
Do Nutrient Levels Change In Vegetables?
Yes, unfortunately, they do. The fresher the vegetable the better. Nutrient levels begin to decline immediately after harvesting and continue to do so during storage. Additionally, the way vegetables are processed can affect their nutrient levels.
Comparison Of: Fresh, Frozen, Canned, Juiced, Cooked, And Supplements?
Fresh vegetables picked from your garden or from a local farmer contain more nutrients than your supper market. This is because supermarkets typically pick prior to being fully ripe to prevent spoilage, also because of the time it takes to get to you from the moment the vegetable is picked is greater.
Frozen vegetables are typically packed at their ripest and most nutritious point. However, they lose 10-80% of their nutrients during the blanching process before freezing.
Canned vegetables also lose a good about of their nutrients during the heating process prior to canning. Also, many canned vegetables contain additional salt and/or sugars.
Canning properly at home with fresh vegetables from a local farmer is definitely better than store-bought canned goods. In fact, could be as nutrient-packed as fresh veggies from your local supermarket, once you are done with the canning process.
Juicing is another great way to enjoy your vegetables, however, juicing tends to remove fiber, which is very important to health. To preserve the fiber it is better to use a blender and learn to enjoy the pulp vs using a juicer.
Cooked vegetables lose a lot of their nutrients during the heating process. If cooking your vegetables, cooking them for the shortest amount of time is always best.
Supplements can be a great way to add or increase the number of servings of vegetables you get in your diet. In some cases can have a better nutrient profile than trying to eat a bunch of veggies because of the variety of vegetables used in supplements. However, not all supplements are created the same. Depending on the freshness of the ingredients and how the supplements are processed.
Rating Nutrient Levels From Highest To Lowest:
- Fresh from a local farmer
- Fresh from a supermarket
- Canned properly at home
- Lightly cooked
- Canned by manufacture
How To Add More Veggies Into Your Diet:
Learning to cook with more vegetables is a great way to add more vegetables into your diet. Following recipes with a wide variety of veggies to ensure you are getting all of the nutrients your body needs.
Supplements are the easiest way to get a wide variety and more servings into your diet. I personally use Opti-Greens from 1st Phorm every single morning. You can mix it in with water and drink it on its own. You can add it to flavored water or juice. Add a scoop or two to your favorite smoothie. Or do what I do, 10 ounces of water, 2 scoops of Opti-Greens, 1 scoop of Collagen, and a squeeze of fresh lemon. Collagen is great for hair, skin, and nail health.
Smoothies are another great way to add more veggies into your life. However, I always recommend using a blender over a juicer to preserve the fiber in the veggies. It is also important to keep in mind that many smoothie recipes are packed with sugar and calories from juices, fruits, and other ingredients. To make a smoothie healthy it is always best to keep them simple, using the freshest of ingredients and using water over fruit juices.
If you have any questions about Eating Enough Vegetables or about Supplements I am always happy to help. Feel free to shoot me a message.
If You Enjoyed Reading About Eating Enough Vegetables, You May Also Be Interested In Reading About:
Are you someone that just wants to be told what to eat? Do you want someone to plan all of your meals for you?
Then this 4 Week Meal Plan is For You!
- 32 Amazing Recipes laid out over 4 weeks: Breakfast, Lunch, Dinner, and Snacks
- Shopping List included for each week’s meal plan
- Meal plan tips and tricks to make cooking and prepping recipes easy
- Customizable to your body’s specific needs.
- 1,350 – 1,865 Calories
- Base meal plans macros are geared towards Weight Loss: 34% Protein | 39% Carbs | 27% Fat
- A Nutritional Calculator that will help you better understand exactly what your body needs
Do you count macros? Not to worry, I give tips on how to adjust every single recipe to fit your personal macro needs! Need more protein, more carbs, less fat…Not to worry I have you covered!
4-5 servings of vegetables per day
This depends on the type of vegetable:
• 1 Serving of Raw, Cooked, or Juiced Vegetable is about 1/2 cup
• 1 Serving of Leafy Vegetables is about 1 cup
Therefore you need between 2.5 – 5 cups of vegetables per day.
1. Learning to Cook with more Veggies