How Many Veggies Do We Really Need?

Many of our plates are likely filled with protein and a starch or grain, with a little left over space for vegetables.

What most may not know is, that according to the USDA, 90% of people don’t eat enough vegetables.

A study from the Produce for Better Health Foundation reports that the U.S. per capita consumption has even gone done 7 percent.

Watch this video to learn about the 3 Healthiest Vegetables by Dr. Steven Gundry

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Healthy Risks from Lack of Vegetables

Vegetables Play a Critical Role in Health

The lack of vegetable consumption plays a critical role in our health because we are missing out on nutrients that regulate blood pressure, cholesterol levels, weight management, and even eye health.

Lack of proper nutrition can also lead to diseases that could have been prevented through healthy eating and maintaining a proper weight. The number people affected by heart disease and Type 2 Diabetes is staggering.

How To Increase Veggies

So, how do we ensure that we are getting enough veggies in each meal so that we can keep our bodies at an optimal health and ward off disease?

The best way is to start our day with a healthy serving of leafy greens.

Yuck, veggies for breakfast!!!!

That is what I thought too until I started blending them into a breakfast smoothie. YES! We can all do it and it actually tastes delicious!

We don’t have to have a fancy recipe although plenty can be found online.

Easy Breakfast Smoothie

Here is what I do:

• 2 large handfuls of dark green lettuce (I rotate between kale and spinach)

• 1/2 – 1 frozen banana (your preference)

• 1/2 cup frozen mixed berries such as blackberries, blueberries, or strawberries (I buy a big bag at Costco or Walmart)

• 1/4 – 1/2 cup coconut water or unsweetened almond milk for a thicker drink

• 1 Scoop of Protein Powder of Choice

I put the protein powder in at the very end and just blend for a few seconds because I don’t like a frothy smoothie. Any protein powder can be used.

Starting our day with a full dose of nutritious greens is one way to stay healthy.

Video: 3 Healthiest Vegetable You Need to START EATING!

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1. https://www.ncbi.nlm.nih.gov/asparagus-nutrients/

2. https://www.healthline.com/nutrition/asparagus-water-content/

3. https://weighlessmd.com/increases-insulin-sensitivity/

4. https://www.researchgate.net/anti-diabetic-mechanism-asparagus/

5. https://www.linkedin.com/breaks-down-oxalic-acid/

6. https://www.ncbi.nlm.nih.gov/effects-of-dietary-fiber/

7. https://pubmed.ncbi.nlm.nih.gov/calcium-intake/

8. https://www.webmd.com/diet/obesity/features/calcium-weight-loss#1

9. https://pubmed.ncbi.nlm.nih.gov/dietary-energy-density/

10. https://www.hindustantimes.com/fitness/chlorophyll/

11. https://health.clevelandclinic.org/detoxification/

12. https://www.mensjournal.com/food-compounds-turn-off-fat-genes/

13. https://www.eatright.org/cruciferous-veggie-nutrition/

14. https://eatwellenjoylife.com/cruciferous-veg-help-reduce-belly-fat/

15. https://pubmed.ncbi.nlm.nih.gov/dietary-fiber/

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