Eat Your Veggies!

This was on MSN health and fitness today. I thought it was eye-opening! Check out the amounts of veggies we should eat each week!

Numerous studies link a higher veggie intake to a reduced risk of stroke, cardiovascular disease, cancer, type 2 diabetes and obesity. That's why the strongest recommendation from the USDA's report is a greater consumption of a wide variety of vegetables—advice that's mirrored by every major health organization, including the American Heart Association, American Institute for Cancer Research, and American Diabetes Association.

The ideal veggie schedule

Your goal: 14 cups a week

That might seem like a lot, but it's easier than it sounds. Researchers have divided the entire vegetable spectrum into five "groups" (yes, beans are a veggie!) and broken down your exact weekly needs.

Dark greens

You need: 2 cups per week

Spinach; broccoli; romaine; mesclun; collard, turnip and mustard greens

Payoff: Better lung health, stronger bones, a stronger immune system, lower blood pressure, reduced inflammation and a healthier brain.

Orange vegetables

You need: 1 ½ cups per week

Carrots, sweet potatoes, winter squash, pumpkin

Payoff: Better vision, blood sugar control, and lung health; high in cancer-fighting carotenoids.

Beans

You need: 2½ cups per week

Pinto beans, kidney beans, black beans, lentils, edamame, chickpeas, tofu

Payoff: Lower rates of heart disease, high blood pressure, breast and colon cancers, and type 2 diabetes.

Starchy vegetables

You need: 2½ cups per week

White potatoes, corn, green peas

Payoff: The nutrients in this group range from vitamins A, C, B6, and folate to potassium and magnesium, and each vegetable is rich in unique antioxidants, such as cancer-fighting isoflavones in peas and blood pressure–lowering kukoamines in potatoes.

Wildcard

You need: 5½ cups per week

Artichokes, asparagus, brussels sprouts, cabbage, cauliflower, eggplant, green beans, mushrooms, onions, bell peppers, tomatoes, wax beans, zucchini

Payoff: This eclectic group ensures a broad spectrum of nutrients and antioxidants that protect every system in your body, including beta-carotene in bell peppers and quercetin, a natural anti-inflammatory, in onions.

Easy ways to sneak in veggies

• Swap noodle soup for bean or lentil
• Serve chicken or fish over a bed of corn or wilted greens instead of rice
• Use salsa or marinara sauce for dipping
• Add mashed beans or chopped mushrooms to lean ground beef or turkey
• Trade half your pasta portion for chopped veggies

Lisa Willey