Let’s Talk About veggies!

July 15, 2021

Vegetables are an essential part of a healthy diet. A diet rich in vegetables provides vitamins, nutrients, phytonutrients, and lots of fiber to support a healthy gut microbiome. A food rule of thumb is to eat a wide variety of vegetables and as many colors of vegetables as you can throughout the day. You want to strive to have half your plate be vegetables for your two biggest meals everyday.

Portion Sizes

To know that you’re getting the recommended 3 to 5 servings of vegetables per day, you can use your fist to estimate! The size of your fist is about one cup. One fist (or cup) equals one serving of non-starchy vegetables, like broccoli, green beans, mushrooms, and onions. Two fists (or cups) equals one serving of leafy greens, like spinach, lettuce, and arugula.

Starchy vegetables, like potatoes and corn, should be included in your carbohydrate portion of your meal. This means that potatoes and corn fall into the same category as bread, rice, and pasta. They’re not unhealthy to eat, but you do need to be mindful of the portion size. Your total carbohydrate portion should be about 1/4 to 1/2 cup or less per meal.

Reshape Your Mindset

As you work to lose weight, work on shifting your mindset to thinking about vegetables first when you make a meal. Think to yourself, “what vegetables will I fill my plate with?” Then, add your protein and carbohydrate portion as the side dishes to your veggie-filled meal. This will help you to create long-term sustainable healthy eating habits.

Now get out there and eat those veggies!

For ideas on how to prepare and cook vegetables, see this post here: Cooking and preparing vegetables — made easy!

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, or in any linked materials, are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment. If you or any other person has a medical concern, you should consult with your health care provider or seek other professional medical treatment. Never disregard professional medical advice or delay in seeking it because of something that have read on this blog or in any linked materials. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or before starting new diet, supplement, medication, exercise, or other health plan. If you think you may have a medical emergency, call your physician or emergency services immediately. The opinions and views expressed on this blog and website belong that only of the author of that blog article and not any organizations they may represent.
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