Eating vegetables is a great way to improve your health, but many people find it difficult to incorporate them into their diets. As creatures of habit, we often stick to the same foods day after day, without giving much thought to variety.
So, how many vegetables should we get every day, what are some tips to get more vegetables into our diet and what are the health benefits of eating them? In this article, we'll explore all of these topics. Let's dive in!
What Happens When You Start Eating More Vegetables?
Once you start making an effort to eat more vegetables, you'll probably find that you feel better overall. That's because vegetables are packed with nutrients that can boost your health in many ways.
There are a number of benefits that come from eating more vegetables. Here are just a few:
1. Improved Digestion
Vegetables are high in fiber, which helps to regulate digestion and keep things moving along smoothly. If you're someone who struggles with constipation or irregularity, upping your intake of veggies could be a game-changer.
2. More Nutrients
Vegetables are packed with vitamins, minerals, and antioxidants that are essential for good health. When you eat more vegetables, you're giving your body the fuel it needs to function at its best.
3. Clearer Skin
Since vegetables are rich in nutrients, they can also help to improve the appearance of your skin. If you're struggling with acne or other skin problems, eating more veggies may help to clear things up.
4. Weight Loss
If you're trying to lose weight, adding more vegetables to your diet is a great way to do it. Since they're low in calories and high in fiber, they can help you to feel full and satisfied, without all the extra weight.
5. Reduced Risk of Disease
Eating a diet rich in vegetables has been linked with a reduced risk of heart disease, cancer, and other chronic diseases. So, not only will you feel better when you eat more veggies, but you'll also be doing your body a favor in the long run.
How Many Vegetables Do You Need Daily?
The amount of vegetables you need to eat every day depends on a few factors, including your age, gender, and activity level. The USDA recommends that adults eat 2-3 cups of vegetables per day. However, if you're very active, pregnant, or breastfeeding, you may need more.
How Much is a Serving of Vegetables?
A serving of vegetables is typically 1/2 cup, but this can vary depending on the type of vegetable. For example, a medium carrot is considered one serving, while a large carrot would be two servings.
Why You Should Opt for More Breakfast Veggies
If you're looking to increase your vegetable intake, one great way to do it is by adding them to your breakfast. Many people find it difficult to eat vegetables first thing in the morning, but there are a few good reasons to give it a try:
1. You'll Be More Likely to Meet Your Daily Quota
If you make a point of eating vegetables at breakfast, you'll be more likely to reach your daily quota. By getting them out of the way first thing in the day, you won't have to worry about fitting them in later on.
2. They Can Give You Lasting Energy
Vegetables are a great source of complex carbohydrates, which provide lasting energy throughout the day. If you find yourself feeling fatigued mid-morning, a vegetable-rich breakfast may be just what you need.
3. You Won't Be as Hungry Later in the Day
Eating a hearty breakfast with plenty of vegetables will help to keep you full until lunchtime. This can help to prevent snacking and overeating later on in the day.
Some great breakfast vegetables to try include:
1. Sliced tomatoes - Add them to your eggs or omelet.
2. Sautéed mushrooms - Mix them into your scrambled eggs.
3. Roasted peppers - Add them to your egg sandwich.
4. Grated carrot - Blend it into your smoothie.
5. Veggie smoothies - Use a little vegetable powder or juice to boost the nutrient content of your smoothie.
6. Chopped kale - Goes great with berries blended into a smoothie.
7. Sliced avocado - Top your toast with it or add it to your eggs.
8. Sprouts - Add them to your sandwich or wrap.
9. Zucchini bread - Make a batch ahead of time and eat it all week long.
10. Quiche - Add any vegetables you like, such as spinach, tomatoes, or onions.
Mixing things up and trying new vegetables is a great way to keep your breakfast interesting. If you're not sure where to start, try adding one or two new veggies to your usual breakfast routine each week.
What are the 10 Best Vegetables to Eat Daily?
While all vegetables are good for you, some are better than others. Here are 10 of the best vegetables to eat every day:
1. Broccoli - Broccoli is a nutrient-dense vegetable that's high in fiber and antioxidants. It's also a good source of vitamins C and K.
2. Spinach - Spinach is rich in vitamins and minerals, including iron, calcium, and folate. It's also high in antioxidants and has anti-inflammatory properties.
3. Carrots - Carrots are an excellent source of vitamin A, which is important for vision and immune health. They're also a good source of fiber and potassium.
4. Beetroot - Beetroot is a unique vegetable that's high in nitrates. These have been shown to lower blood pressure and improve exercise performance.
5. Sweet potato - Sweet potatoes are a good source of fiber, vitamins A and C, and manganese. They're also high in antioxidants and have anti-inflammatory properties.
6. Tomato - Tomatoes are a rich source of lycopene, an antioxidant that has been linked with a reduced risk of heart disease and cancer. They're also a good source of vitamins C and K.
7. Kale - Kale is a nutrient-dense vegetable that's high in vitamins C and K. It's also a good source of fiber and antioxidants.
8. Swiss chard - Swiss chard is a nutrient-dense vegetable that's high in vitamins A, C, and K. It's also a good source of magnesium and fiber.
9. Cauliflower - Cauliflower is a low-calorie vegetable that's high in fiber and vitamins C and K. It's also a good source of antioxidants and has anti-inflammatory properties.
10. Brussels sprouts - Brussels sprouts are a nutrient-dense vegetable that's high in vitamins C and K. They're also a good source of fiber and antioxidants.
Building a Daily Plan
Including vegetables in your breakfast is a great way to start your day off right. But what about the rest of the day? Here are some tips for getting your daily dose of vegetables:
1. Make lunch and dinner vegetable-centric - Fill half of your plate with vegetables at both lunch and dinner.
2. Incorporate vegetables into snacks - Enjoy carrot sticks with hummus or celery with peanut butter as a healthy snack.
3. Use vegetable powder - Add a scoop of vegetable powder to smoothies or yogurt for an extra nutrient boost. Great for when you're on the go.
4. Try something new - Add a new vegetable to your grocery list each week and find creative ways to incorporate it into your meals.
5. Get the family on board - Involve your family in meal planning and preparation to make sure everyone is getting their daily dose of vegetables.
How to Easily Exceed Your Goal
Using a vegetable-based powder can help you easily meet and exceed your daily vegetable goals. Just add a scoop to your breakfast smoothie or oatmeal and you'll instantly up your intake. You can also add it to soups, stews, and sauces for an extra nutrient boost.
Another benefit of using vegetable powder is that it's a great way to sneak extra vegetables into your diet if you're not a fan of eating them whole. If you have trouble getting your kids to eat their vegetables, try adding a scoop of veggie powder to their favorite foods. They'll get the nutrients they need without even knowing it!
The Bottom Line
Eating vegetables is a key component of a healthy diet. While all vegetables are good for you, some are better than others. Make sure to include a variety of vegetables in your diet to get the most benefit.
And don't forget, using vegetable powder is a great way to make sure you're getting your daily dose of veggies. Just add it to your favorite foods and you'll be getting all the benefits of vegetables without even thinking about it!
With Cardiff Essential Superfoods Blend, you can get your fill of veggies with just one scoop. This blend is packed with antioxidants, vitamins, and minerals, all in a convenient powder form. It's an easy way to make sure you're getting all the nutrients your body needs.