Vegetables provide the broadest range of nutrients of any food class. They are rich sources of vitamins, minerals, carbohydrates, and protein. Not to mention they provide high quantities of cancer-fighting phytochemicals.
The Optimal Health Food Pyramid says we should eat 5-7 Vegetables per day. Here is a break down of which types and servings per type we should be consuming daily.
One serving equals:
1 cup of raw leafty vegetables (such as lettuce or spinach)..or
½ cup of raw non leafy, cooked vegetables or fresh vegetable juice.
We should consume 2-4 Servings of Green Leafy Vegetables and Cruciferous Vegetables per day.
Lettuce (darker the better)
We should consume 2-3 Servings of Low-Glycemic Vegetables per day.
We should consume 1-2 Starchy Vegetables per day.
Winter, Acorn or Butternut Squash
Yams or Sweet Potatoes
Another thing to mention is method of cooking vegetables. It is very important not to overcook vegetables. Overcooking will not only result in the loss of important nutrients, it will also drain the flavor. Light steaming, baking or quick stir frying are the best ways. Do not boil unless you are making soup as most of the nutrients will drain out into the water.