I have a simple question for you. How many servings of vegetables do you eat on a daily basis? One? Two? Five? Most people overestimate when it comes to healthy food choices, so do me a favor and keep a three day log of every serving of vegetables you eat. You don’t have to measure, simply use your cupped hand as a guide. Two cupped hands is a serving for women, double that amount for men. I’m not talking potatoes here either, not to say potatoes are bad. But for this particular situation, I’m talking fibrous, non-starchy vegetables. That’s your greens, peppers, carrots, squash, carrots, asparagus, etc. I really want you to be honest here.
Why you might ask. These vegetables are a necessity when it comes to maintaining a healthy diet. They are packed with nutrients and are low in calories. Plus you get a good amount of fiber from many vegetables. And when it comes down to it, most Americans don’t get enough fiber regular. Fiber helps prevent cancer, heart disease, diabetes, high cholesterol, aids in healthy bowel function, is a component of the weight loss equation, and the list goes on. Adding 4-6 servings of these vegetables to your daily repertoire is a must. And that’s the low end!
Breaking it down for your day doesn’t have to be anything overly scientific. For most women, two cupped hand with each meal will do the job, and again, double that amount for men. Eat a serving with every meal, and you are set! Don’t get overwhelmed with the amount. If you eat a salad, you might knock out three servings at one sitting.
We have to overcome the mentality that meat and potatoes need to rule the plate. Your vegetables, again fibrous, non-starchy, should make up the bulk of your plate. This statement applies to most people. If you’re an elite athlete or fitness competitor, this might not hold true. So there are some outliers. But, for most people, you drastically improve your diet and ultimately health, by adhering to this criteria.
Give it a try for the next two weeks. We’d love to hear about your experience in the comments section.