In 2021, Circulation, the journal of the American Heart Association, published research naming two fruits and three vegetables as the optimal amount of produce to eat every day for a longer life. A 13 percent lower risk of death from any cause is a pretty good reason to get your five-a-day. And now is the best time of year to get into the habit of hitting your daily quota because farm stands are brimming with fresh-picked produce at reasonable prices.
Aside from longevity, if weight loss is your primary goal, loading up on vegetables is a no-brainer strategy. “Foods that are naturally rich in water and fibre, such as non-starchy vegetables, tend to give you a lot of stomach satisfaction and blood sugar control for a very low calorie cost,” says Lon Ben-Asher, MS, RD, a nutritionist at the Pritikin Longevity Center + Spa.
In other words, you can eat as much of them as you want or until you’re satisfied. For most of us, the challenge is to make eating more vegetables a habit, as simple and automatic as grabbing a handful of potato chips from a bowl. Are you up for a challenge? Then use these prompts to help you develop veggie-eating habits for weight loss.
- Begin your meal with a salad.
- Vegetables should make up half of your dinner plate.
- Prepare the macaroni
- Increase the volume of your smoothie by adding vegetables.
- Make Sunday your day to veg.
- Breakfast should include vegetables.
- Make vegetables the main course.
- Make your burgers with mushrooms.