Vegetables are nutrient dense, provide needed vitamins and minerals, contain healing chemical compounds like antioxidants and phytochemicals, and are associated with decreased illness. In addition to being good for health, non-starchy vegetables are also good for weight-loss and maintenance due to the fact that they are satisfying and low calorie.
Ideas to Eat More Vegetables:
- Eat at least one serving of vegetables with every meal and snack.
- Reserve half of your plate at every meal for produce, mostly non-starch vegetables.
- Eat at least 3 or 4 servings of vegetables a day (serving = 1cup raw or 1/2cup cooked)
- Drink your veggies in a green smoothie (60% vegetables, 40% fruit)
Common Non-Starchy Vegetables:
Artichoke, Artichoke, Asparagus, Baby Corn, Bamboo, Beans (green, wax, Italian), Bean Sprouts, Beets , Brussels Sprouts, Broccoli, Cabbage (green, bok choy, Chinese), Carrots, Cauliflower, Celery, Chayote, Cucumber, Daikon, Eggplant, Greens (collard, kale, mustard, turnip, swiss chard), Mushrooms, Okra, Onions, Pea Pods, Peppers, Radishes, Rutabaga, Salad greens (chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress), Sprouts, Squash (cushaw, summer, crookneck, spaghetti, zucchini), Tomato, Turnips, Water chestnuts