Fewer than 28 percent of Americans eat three servings of vegetables a day, according to the Centers for Disease Control and Prevention. In light of the established connection between high vegetable consumption and cardiovascular health, adding more vegetables to your diet makes good heart sense. Vegetables also play an important role in weight management.
Factors
Eating a large amount of vegetables is generally safe as long as your diet also includes a variety from the other food groups. The key is to replace high-calorie foods in your diet with vegetables rather than add more calories to your existing eating plan. The USDA recommends that adults eat a minimum of 2.5 to 3 cups of vegetables per day. That's the equivalent of five to six servings and applies to individuals who get less than 30 minutes of physical activity daily. Active people need more than the minimum. A high-vegetable diet includes at least eight servings.
Effects
Vegetables provide a small amount of calories in relation to their weight. Most varieties are also sources of fiber. The weight and fiber content of vegetables help you feel satisfied with fewer calories in your diet. Vegetable consumption should be gradually increased to avoid the negative side effects of increasing your fiber intake too rapidly. A spike in dietary fiber can cause diarrhea, stomach pain and bloating. Increase your daily servings by one a week until you reach your desired amount.
Features
Vegetables provide beneficial nutrients, including fiber, folate, potassium, vitamin A and vitamin C, according to the Centers for Disease Control and Prevention. Different colors contain different nutrients, so eat a variety to enjoy the full nutritional benefits of a high vegetable diet. The USDA recommends that you eat a healthy mix of legumes, dark green, orange and starchy vegetables, as well as other varieties.
Benefits
As part of a balanced diet, high vegetable consumption helps with weight management and has a positive effect on your health. An intake of at least five servings of vegetables a day maximizes weight and health benefits. The Harvard School of Medicine says that a high vegetable diet can lower the risk of heart disease and stroke. Consuming eight or more servings of fruits and vegetables a day lowers risk by 30 percent. Other health benefits include lowered risk for hypertension and potential protection against cancer of the mouth, throat, esophagus and stomach.
Potential
The Nutritional Sciences department of the University of Wisconsin proposes that a high vegetable diet including eight servings of vegetables and two to three servings of fruit can potentially displace calorie and fat counting in weight-loss efforts. The premise is based on the low-calorie, filling qualities of vegetables and the assumption that this will lead to moderation in the consumption of foods from other food groups.
References
- Centers for Disease Control and Prevention: Majority of Americans not Meeting Recommendations for Fruit and Vegetable Consumption
- U.S. Department of Agriculture: How Many Vegetables Are Needed Daily or Weekly
- Centers for Disease Control and Prevention: How Many Fruits and Vegetables Do You Need?
- Harvard School of Medicine: Vegetables and Fruits: Get Plenty Every Day
- U.S. Department of Agriculture: Promotion of High Vegetable Consumption as a Weight-Loss Strategy and General Well-Being
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