True or False- You should have two to three servings of vegetables each day

False! The U.S. Department of Agriculture recommends that you have between five to nine servings of vegetables a day. This is because veggies are full of fiber and add a large amount of nutrients to your diet with a low amount of calories.

True or False- Vegetables can stifle your appetite

True! Vegetables are full of fiber. That means when you eat them, you get fuller faster. You can also eat large portions of veggies because your body breaks down the calories quickly while you are eating them.

True or False- Raw vegetables are better for you

False! Vegetable nutrition can go up or down, depending on the way that it is prepared. Some produce is most nutritious when cooked, like corn, while others are most nutritious when raw, like onions.

True or False- Vegetables are fat-free and cholesterol-free

True! Vegetables for all intents and purposes are both fat-free and cholesterol-free. About 95% of vegetables contain less than a gram of fat per serving.

True or False- All vegetables are created equal

False! Canned vegetables have more sodium than fresh veggies. Sometimes canned vegetables can have up to half the recommended daily amount of sodium, which is between 1,500 and 2,300 milligrams. People with hypertension and heart disease should be aware of this.

True or False- Vegetables can cause excessive gas and bloating

True! Because of the excessive amount of fiber, vegetables can have a gaseous effect on our bodies. The veggies that pack a massive punch are broccoli, brussels sprouts, cabbage, and asparagus. To avoid this gassy side effect, add fiber into your diet, little by little.

Enjoy your veggies and spread the word about why they are so darn good for you! Neighbors is here for you 24/7/365. Visit Neighbors Emergency Center to find an Emergency Room near you!

There’s another list, however, known as the “clean 15,” fruits and veggies that are generally considered safe to purchase non-organic, and they are:

Why do some fruits and veggies have more traces of pesticides than others? A lot of the items on this list, such as pineapple and sweet corn, have a protective layer than defends against pesticides. Still, it’s wise to wash these items as an extra measure of protection to reduce your risk of disease.

Sweet potatoes are a nutritional goldmine, packed with vitamin A and rich antioxidants that offer powerful anti-aging effects. Indulge in maximum nutrition with Baked Sweet Potatoes. With the addition of olive oil, a healthy fat essential to your nutrition, and delicious spices, this dish will be sure to satisfy your craving.

Avocados are their own superfood, packing a dense amount of nutrition in each modest serving. They are loaded with heart-healthy monounsaturated fatty acids, contain more potassium than a banana, and have antioxidants that can greatly benefit eye health. Looking for a recipe idea beyond guacamole? Try this unique twist on wraps with a Black Bean and Avocado Wrap.

Finally, we round out our list with something sweeter, the mango. High in vitamin C, beta carotene, and antioxidants that can help prevent age-related macular degeneration, they are a great addition to any healthy eating plan. Try this Mango Surprise Smoothie to give your morning a boost. Bonus – it contains avocado for extra nutritional points!

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Boredom can set in as we get into a routine of cooking the same things all the time. Does the thought of eating another piece of limp broccoli make you shudder? Don’t worry! We have solutions that will get you excited about making vegetables a regular part of your diet

How Many Veggies a Day?

When it comes to vegetables, the evidence is clear: more is better. The CDC reports that most everyone needs to eat more fruits and vegetables. The amount will depend on things like your age, gender, and level of physical activity. Check out this chart to help you figure out exactly how much you should be getting.

Surprising Benefits

Experts recommend seven servings or more per day. We’re all pretty familiar with the well-known benefits, which include things like lowering risk of cancer, arthritis, heart disease, stroke, and dementia. However, there are some lesser-known surprising–and more immediate–benefits that come along with a vegetable-rich diet. Some of these effects include improvement in skin appearance, less bloating, and an improved ability to tolerate stress. In fact, though most people turn to things like chocolate and carbs when they’re stressed, vegetables are nature’s comfort food, providing you with nutrients that replenish you and make you feel better.

Packing It All In

Eating seven servings of veggies a day may seem like a lot, but there are ways you can make it easier. One great way to do this is to plan meals in which vegetables replace some less healthier options like carbs.

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Regular exercise will help maintain a healthy metabolism, keep your circulation flowing for those colder evenings, and unclutter your mind to make meal and shopping planning much easier. If you don’t yet have a regular workout routine, the holidays are a great time to start. You can get a jumpstart on all those resolutions by committing yourself to a new exercise plan and welcome the new year with a healthy, positive outlook. Best of all, with so many friends and family around, you might find a workout partner for that extra bit of motivation.

Pretty soon, you’ll be learning how to prepare a new dish from someone at the table, and you’ll have given your stomach time to tell your brain you’re satisfied.

These items are usually easy to prepare, taking some of the stress out of holiday cooking. Plus, everyone will be thanking you for helping them make healthier choices as well.

Remember that Neighbors Emergency Centers are here for you to treat any emergency you may have. We are open 24/7/365, and we have short wait times to get you back to doing what you love most. Find your nearest Neighbors at nec.24.com.