Healthy Eating Hack: Half Veggies

Thanks to Eating Well and The Veggie Project at Brigham Young Unversity

A diet rich in fruits and vegetables may protect against certain cancers such as mouth, stomach, and colo-rectal cancers. Fruits and vegetables are also full of fiber, which may reduce the risk of heart disease. An easy way to get and stay on the path to good health is to make half your plate veggies.

1) Fill half your plate with fruits and vegetables
2) Reserve a little over a quarter of your plate for grains and make them whole at least half the time
3) Give protein a bit less than a quarter of your plate
Making your plate veggie-focused will also make it lighter, since nonstarchy vegetables tend to fill you up on fewer calories. By the way, this basic formula—mostly veggies, smaller amount of whole grains and meat—can be used in combo dishes as well. Try these produce-packed dinners to get started.

​How Veggies Can Protect Your Health

  • Eating a diet rich in fruits and vegetables as part of an overall healthy diet may reduce risk for stroke and perhaps othe​r cardiovascular diseases.
  • Eating a diet rich in fruits and vegetables as part of an overall healthy diet may protect against certain cancers, such as mouth, stomach, and colon-rectum cancer.
  • Diets rich in foods containing fiber, such as fruits and vegetables, may reduce the risk of coronary heart disease.
  • Eating foods such as vegetables that are low in calories, instead of some other less nutritious higher-calorie foods, may be useful in helping to lower overall caloric intake.
  • Vitamin A keeps eyes and skin healthy and helps to protect against infections.
  • Vitamin C helps heal cuts and wounds and keep teeth and gums healthy. Vitamin C also aids in iron absorption.
For more nutrition tips, meal plans and a get-started guide, visit the Diet Challenge landing page at EatingWell.com.