Complete Body Nutrition

Live longer, healthier and happier

Are you getting your daily vegetables??

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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.
Alfalfa sprouts
Beet Greens
Bok Choy
Broccoli
Brussel Sprouts
Cabbage
Cauliflower
Chards
Chinese Cabbage
Collard Greens
Dandelion
Endive
Escarole
Kale
Lettuce (darker the better)
Mustard Greens
Parsley
Spinach
Turnip Greens
Watercress

We should consume 2-3 Servings of Low-Glycemic Vegetables per day.
Articoke
Aspargus
Bean Sprouts
Bell Peppers
Carrots
Celery
Cucumber
Fennel
Mushrooms
Okra
Onions
Peas
Radishes
Rhubarb
String Beans
Summer Squash
Tomatoes
Zucchini

We should consume 1-2 Starchy Vegetables per day.
Beets
Potatoes
Parsnips
Pumpkin
Rhubarb
Rutabagas
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.

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