Choose more vegetables and fruits. Go for color and variety—dark green, yellow, orange, and red.
It’s hard to argue with the health benefits of a diet rich in vegetables and fruits: Lower blood pressure; reduced risk of heart disease, stroke, and probably some cancers; lower risk of eye and digestive problems; and a mellowing effect on blood sugar that can help keep appetite in check.
Read more about vegetables and fruits and health.
Most people should aim for at least nine servings (at least 4½ cups) of vegetables and fruits a day, and potatoes don’t count. Go for a variety of kinds and colors of produce, to give your body the mix of nutrients it needs. Best bets? Dark leafy greens, cooked tomatoes, and anything that’s a rich yellow, orange, or red color.
Try these delicious vegetable recipes:
- Asparagus with Warm Tarragon–Pecan Vinaigrette
- Asparagus Spears with Mandarin Orange
- Fresh Spinach with Sesame Seeds
- Green Beans with Dried Cherries
- Green Beans with Chili Garlic Sauce
- Kale with Caramelized Onions
- Roasted Brussels Sprouts
- Roasted Beets with Balsamic Vinegar
- Roasted Balsamic Vegetables
- Ruby Chard Decorated with Itself
- Sauteed Rainbow Swiss Chard
- Spicy Broccolini with Red Pepper
- Sugar Snap Peas with Fresh Mint
- Tunisian Carrot Salad
Read why vegetables and fruits fill half of the Healthy Eating Plate, Harvard’s new guide to healthy eating.
Source: http://www.health.harvard.edu – Harvard School of Public Health