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The Power of Vegetables

watson2wellness

Updated: Jan 16

Why Eating Enough Matters



We’ve all heard it a thousand times: "Eat your vegetables!" But how often do we actually think about why they're so important for our health? Vegetables are a key part of a balanced diet, packed with essential vitamins, minerals, and fiber that play a critical role in maintaining your overall health. So, let’s dive into why eating enough vegetables is so important and how you can make it easier to enjoy them.





Why Vegetables Matter

Vegetables are nutritional powerhouses, offering a variety of benefits that support nearly every function in your body. Here are some of the key reasons why you should aim to fill half your plate with vegetables:

  1. Packed with Nutrients Vegetables are loaded with vitamins and minerals that are crucial for maintaining good health. For example, leafy greens like spinach and kale are rich in iron and calcium, while carrots and sweet potatoes are high in vitamin A, which supports vision and immune function.

  2. Rich in Fiber The fiber in vegetables helps with digestion, keeps you feeling full longer, and plays a key role in regulating blood sugar. Fiber also helps lower cholesterol levels and promotes heart health.

  3. Supports Weight Management Vegetables are naturally low in calories but high in nutrients, making them an excellent choice for weight management. The fiber content helps curb hunger and prevents overeating, making it easier to maintain a healthy weight.

  4. Helps Prevent Chronic Diseases A diet rich in vegetables can lower the risk of developing chronic conditions such as heart disease, diabetes, and certain cancers. The antioxidants and anti-inflammatory compounds in vegetables help protect your body from damage.

  5. Hydration Many vegetables have high water content, which helps keep you hydrated. Cucumbers, celery, and tomatoes are some great examples of hydrating vegetables.


How Much Should You Eat?






A serving is typically one cup of raw vegetables or half a cup of cooked vegetables. While this might sound like a lot, it’s easier to hit your goal than you think once you start adding more veggies to your meals.


Canada's Food Guide recommends that at least half of your daily food intake should come from vegetables and fruit. The number of servings you should eat depends on your age and gender. 

How many servings should I eat? 

  • Women: 7–8 servings of vegetables and fruit per day

  • Men: 8–10 servings of vegetables and fruit per day

( keep in mind this is fruit & vegetables combined)


Wow, that sounds like a big challenge! You might be thinking, "I don’t eat that many vegetables or fruit!" Don’t worry, we’ll take it one step at a time.

We are talking about just vegetables in this blog.

So, start by adding just one fistful of vegetables to each meal. Ideally, women should aim for at least one fistful per meal (around 3-4 servings a day), and men can work up to 1-2 fistfuls per meal (aiming for 4-6 servings a day). You’ve got this! BABY STEPS.



Simple Ways to Eat More Vegetables

If you’re struggling to get enough vegetables into your daily routine, here are some simple and practical ideas to help you increase your veggie intake:

  1. Add Veggies to Every Meal Don’t limit vegetables to just dinner. Add spinach to your morning smoothie, throw some bell peppers into your scrambled eggs, or snack on carrots and hummus in the afternoon. Sneak in vegetables wherever you can.

  2. Make Vegetables the Star of the Dish Instead of using vegetables as a side dish, try making them the focal point of your meal. You could prepare a vegetable stir-fry, a hearty vegetable soup, or even cauliflower rice as a base for your favorite toppings.

  3. Sneak Veggies into Snacks Vegetables don’t always have to be a main meal. Try slicing cucumbers, bell peppers, or zucchini and pairing them with your favorite dip. Or bake some sweet potato fries for a crunchy, nutritious snack.

  4. Mix Veggies into Your Favorite Recipes Add extra vegetables into soups, stews, casseroles, pasta sauces, or even smoothies. You’d be surprised at how easily veggies can be hidden in your favorite dishes. Carrot or zucchini can be grated into pasta sauces, while spinach can be blended into smoothies without altering the taste much.

  5. Try New Veggies Don’t be afraid to experiment with different types of vegetables. If you find yourself getting tired of the same old options, try new veggies like roasted Brussels sprouts, steamed broccoli, or sautéed zucchini. The variety will keep your meals exciting and expose you to new flavors.

  6. Frozen Vegetables Are Your Friend Fresh vegetables are great, but frozen vegetables are just as nutritious and can be more convenient. Stock up on frozen peas, spinach, mixed veggies, or broccoli for easy additions to any meal. Frozen vegetables are also a more cost-effective option, especially when certain vegetables are out of season.

  7. Make Veggie-Based Pasta Swap traditional pasta for spiralized zucchini, sweet potatoes, or butternut squash noodles. These veggie-based pastas are lower in calories and offer extra nutrients while satisfying your pasta cravings.

  8. Add Veggies to Your Sandwiches and Wraps Use lettuce, spinach, cucumbers, and tomatoes to pack more nutrients into your sandwiches, wraps, or pita pockets. Add roasted vegetables for extra flavor and texture.

  9. Use Veggie Substitutes Try using vegetables as a substitute for other ingredients in your favorite dishes. For example, use cauliflower to make pizza crust, mashed potatoes, or rice. Zucchini can replace noodles in lasagna, or try swapping out traditional tortillas with lettuce wraps.


Eating enough vegetables is an easy and effective way to boost your health. They provide vital nutrients, improve digestion, support weight management, and help protect against disease. Whether you’re a veggie lover or a newbie, finding creative ways to enjoy more vegetables will benefit your overall well-being.

So, next time you’re planning a meal, make sure vegetables are the star of the show. Your body will thank you! Plus, the more you include them in your meals, the more you'll discover the variety and versatility that veggies bring to your plate.

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