6 Reasons Why Vegetables Deserve Half Your Plate

/ Pacific Nutrition Partners/
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Vegetables! When it comes to healthy eating we hear so much about vegetables. But, the science is clear and undisputed, vegetables deserve the spotlight. Make half of every meal colorful vegetables and here’s what you will get in return.

  1. Get the nutrients your body craves. Vegetables are densely packed with vitamins and minerals unlike calorie dense processed or refined foods. And, in most cases, getting vitamins and minerals from food is superior to taking supplements.

  2. Stay fuller longer. The fiber in vegetables fills you up and provides satiety that you won’t get from refined, calorie dense foods.

  3. Stay regular. The fiber in vegetables adds bulk to your stool for more regular bowel movements.

  4. Boost your immunity. Fiber also keeps your microbiome healthy by feeding the good gut bacteria. Good gut health means a healthier, stronger immune system.

  5. Reduce calories. A cup of broccoli is 30 calories compared to a cup of rice that provides 200 calories. Replace a half cup of rice with two cups of broccoli and you get more food for less calories.

  6. Fight diseases. Eating a wide variety of colorful vegetables provides your body with a host of important plant compounds that protect against cancer, cardiovascular disease and diabetes.

One simple trick to improve your health - make half of every meal colorful vegetables. Stay tuned and we’ll show you how easy this is to do.

 

References:

Donaldson, M. S. (2004). Nutrition and cancer: A review of the evidence for an anti-cancer diet. Nutrition Journal, 3, 19. http://doi.org/10.1186/1475-2891-3-19

Harvard Health Publishing. (2015) Should you get your nutrients from food or supplements.
https://www.health.harvard.edu/staying-healthy/should-you-get-your-nutrients-from-food-or-from-supplements

Palafox-Carlos, H., Ayala-Zavala, J. F., & González-Aguilar, G. A. (2011). The Role of Dietary Fiber in the Bioaccessibility and Bioavailability of Fruit and Vegetable Antioxidants. Journal of Food Science, 76(1), R6–R15. http://doi.org/10.1111/j.1750-3841.2010.01957.x

Slavin, J. L., & Lloyd, B. (2012). Health Benefits of Fruits and Vegetables. Advances in Nutrition, 3(4), 506–516. http://doi.org/10.3945/an.112.002154