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(HealthNewsDigest.com) – Let’s “Go Vegetarian” for at least one day a week that is, by choosing more vegetables and fruits as the main portion of each meal that day. I like to suggest this because choosing to eat vegetarian one day a week is an easy way to develop the habit of eating more plant foods on a regular basis. Eating more of these foods will provide multi- health benefits. In fact, The American Institute for Cancer Research has this to say: “The discovery of phytochemical-protective substances in food is relatively new. Each phytochemical seems to have a unique role in cancer protection. Each vegetable and fruit has its own profile of “phytochemicals”. This month especially is a great time to start. September, is “National Fruits & Veggies-More Matters® Month”, sponsored by The Produce for Better Health Foundation (Scroll down for a link to all sorts of info).
Indeed, these foods provide most of the vitamins, minerals, phytochemicals, and complex carbohydrates that we need for energy and that we need to fight disease. These foods are mostly naturally low in fat, high in fiber and they are filling, definitely weight watcher’s friends. Now, before we go further, let me state for the record that an important factor in keeping these foods “high in nutrient density” is to prepare them with a reasonable amount of fat, otherwise they will become “high in caloric density” instead of high nutrient density. When we go vegetarian, we eat foods high in fiber, also shown to increase weight loss (there are several reasons for this including “chewing fatigue”). Foods high in fiber also offer us “high volume eating”, a very important concept to me when I try to lose without starving!
When we become a vegetarian we will automatically increase our fiber intake. Fiber is only found in plant foods such as whole grain breads, beans, vegetables and fruits, all which are important for healthy bowel functioning. Plant foods have consistently shown to lower the risk for heart disease, endocrine disorders (such as diabetes) and some cancers. Other essential nutrients such as the B vitamins in grains and legumes found primarily in plant foods, have shown to play a role in the prevention of heart disease as well.
So, every time we make a salad with a large variety of vegetables such as dark greens with tomatoes, broccoli, red cabbage, carrots, beets, and all our other favorite colors, we’re eating an “Arsenal of Cancer Protection” ( A.I.C.R.). Of course, let’s not forget that, when we eat plant foods we are eating the healthier fats that they supply, too!
Ever hear a report stating that phytochemicals are found in steak (Okay, I’m not suggesting that we never eat meat!)?
So, how many vegetables have we eaten this week? Not enough? Go Vegetarian for one day a week, and get a great start this month to healthier eating.
Here’s to Our Health!
June M Lay M.S.
June Fit
The CDC offers additional resources for “National Fruits & Veggies – More Matters” Month in September with lots of tips such as “30 Ways in 30 Days to Stretch your Fruit and Vegetable Budget” and an electronic health card. For more information go to : www.fruitsandveggiesmatter.gov and www.cdc.gov.
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June is Lifestyle Columnist at www.healthnewsdigest.com/
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