Wednesday, October 22, 2008

Veggie delights scare away doctors

You won't need Doctors for better health if you eat enough vegetables, 14 cups per week. Folks that is 2 cups a day, nothing at all. Which can easily be done by eating a Subway for lunch and a vegetable soup every day. Better yet, good tasting vegetarian foods can make you get past the 14 with no hard work at all.

Here is the full article from MSN Health, enjoy, click on the Article title below and you will go to the full article:

The Veggie Factor

Adding the right amount to your diet single-handedly fights stroke, heart disease, cancer and type 2 diabetes. We make it easy.
By Cynthia Sass, R.D., Prevention
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Your grandma said it best: "Eat your veggies."
This one simple rule is the most powerful and important way to fight aging, according to research from the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University. But to get the maximum anti-aging protection and disease prevention, you need to not only eat the right number of servings per week, but also include variety, and lots of it.
That's the main message behind an often overlooked but critical recommendation within the latest USDA Dietary Guidelines report: the ideal "vegetable schedule." This new research reveals that eating about 14 cups of vegetables per week, from a wide range of veggie groups, raises blood levels of many protective antioxidants. In addition to their well-documented ability to fight and reduce the risk of disease, antioxidants may help preserve your long-term memory and learning capabilities, even as you get older.
Numerous studies also link a higher veggie intake to a reduced risk of stroke, cardiovascular disease, cancer, type 2 diabetes and obesity. That's why the strongest recommendation from the USDA's report is a greater consumption of a wide variety of vegetables—advice that's mirrored by every major health organization, including the American Heart Association, American Institute for Cancer Research, and American Diabetes Association.
Convinced, but still struggling to work all this produce into your real-life diet? Then follow our three-step plan, which includes a breakdown of the five essential veggie "groups," a cheat sheet for quick reference, and seven days of actual meals. You'll be fulfilling your 14-cup quota in no time.
Easy ways to sneak in veggies
Swap noodle soup for bean or lentil
Serve chicken or fish over a bed of corn or wilted greens instead of rice
Use salsa or marinara sauce for dipping
Add mashed beans or chopped mushrooms to lean ground beef or turkey
Trade half your pasta portion for chopped veggies
The ideal veggie schedule
Your goal: 14 cups a week
That might seem like a lot, but it's easier than it sounds. Researchers have divided the entire vegetable spectrum into five "groups" (yes, beans are a veggie!) and broken down your exact weekly needs.
Dark greens
You need: 2 cups per week
Spinach; broccoli; romaine; mesclun; collard, turnip and mustard greens
Payoff: Better lung health, stronger bones, a stronger immune system, lower blood pressure, reduced inflammation and a healthier brain.
Orange vegetables
You need: 1 ½ cups per week
Carrots, sweet potatoes, winter squash, pumpkin
Payoff: Better vision, blood sugar control, and lung health; high in cancer-fighting carotenoids.
You need: 2½ cups per week
Pinto beans, kidney beans, black beans, lentils, edamame, chickpeas, tofu
Payoff: Lower rates of heart disease, high blood pressure, breast and colon cancers, and type 2 diabetes.


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