You’ve heard: Eat “five to nine a day” veggies and fruits—three to five vegetable and two to four fruit servings daily. Why? Vegetables and fruits are:
- Low in calories and fat (unless fried or drizzled with butter, creamy sauce, or high-fat dressing). Their fats are mostly unsaturated, so healthier for your heart.
- Cholesterol free, like all plant sources of food
- Good sources of many health-promoting vitamins and minerals, per-haps beta carotene (vitamin A), folate, vitamin C, and potassium
- Loaded with antioxidants, fiber, and other phytonutrients, many with heart-healthy and cancer-protective benefits
Vegetarian or not, try a quick veggie “sandwich” for a great-tasting lunch!
- Stack a TLT sandwich: tofu, lettuce, and tomato on whole-wheat bread, flavored with onion, horseradish, and a splash of balsamic vinegar.
- Bake a mushroom pita pizza: sliced mushrooms, tomato, artichoke hearts, and pine nuts, drizzled with lemon juice and olive oil on a pita, topped with mozzarella.
- Enjoy a grilled veggie “sub” or panini. Tip: Portabella mushrooms give a meaty flavor.
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