In Brief: Key Takeaways
Finding Common Ground in Nutrition
In the first part of this series, we established the most important rule of nutrition: there is no single diet that works for everyone. Our unique bodies require a personalized approach. However, despite the many disagreements in the world of nutrition, there are a few foundational principles that almost every expert agrees on. This article covers the most powerful and universal of them all.
Principle #2: Increase Your Vegetable Intake!
If there is one thing that unites nearly all dietary philosophies – from Paleo to Vegan, Mediterranean to low-carb – it’s the recommendation to eat more vegetables. The consensus is particularly strong when it comes to non-starchy vegetables (like leafy greens, broccoli, peppers, and cucumbers). While different diets have varying opinions on starchy vegetables (like potatoes and corn), the advice to eat an abundance of non-starchy vegetables is virtually universal.
How Many Vegetables Should You Eat Daily?
The simple answer is: as many as possible. For non-starchy vegetables, there is really no upper limit. They are packed with vitamins, minerals, fiber, and phytonutrients that support every system in your body. Making vegetables the star of your plate at every meal is one of the most effective changes you can make for your health.
To put this into perspective, some therapeutic protocols use extremely high quantities of vegetables to promote healing. For example, the Gerson therapy, a nutritional protocol used for cancer patients, involves consuming large amounts of fresh, organic vegetable juices throughout the day, equivalent to many kilograms of produce.
While you don’t need to go to such extremes, the principle remains the same: the more vegetables you can incorporate into your daily diet, the better. Aim to fill at least half your plate with a colorful variety of vegetables at lunch and dinner, and find creative ways to add them to your breakfast and snacks.
