Healthy eating means eating more vegetables. All the reputable research is pointing towards plant-based diets as being the most healthful diets.
Michael Greger, MD, is a general practitioner specializing in clinical nutrition and is a founding member and Fellow of the American College of Lifestyle Medicine. He currently teaches nutrition courses at Cornell University.
Healthy Eating on a Plant-Based Diet
There are many benefits to healthy eating with a plant-based diet:
• Research shows that a more plant-based diet may help prevent, treat, or reverse some of our leading causes of death, including:
o heart disease,
o type 2 diabetes,
o high blood pressure.
• Plant-based diet intervention groups have reported:
o greater diet satisfaction,
o improved digestion,
o increased energy,
o better weight control,
o lower blood sugar levels,
o lower cholesterol,
o better sleep, and
o significant improvement in their physical functioning and general health.
• Studies have also shown plant-based eating can improve emotional states, such as:
o anxiety, and
Healthy Eating Can Be Satisfying
Healthy eating should mean eating tasty foods that are satisfying. The key to moving towards eating more vegetables is to find easy ways to prepare them so that they taste good. My favorite preparation technique is roasting them either in the oven or on the barbeque grill.
Here’s a good healthy eating vegetable recipe:
Pan Roasted Root Vegetables
Ingredients (8 servings)
• 2 large carrots
• 2 medium parsnips, peeled
• 2 medium beets, peeled
• 1 medium red onion
• 1 medium sweet potato
• 3 tablespoons extra-virgin olive oil
• 1½ tablespoons apple cider vinegar or balsamic vinegar
• 1 tablespoon fresh herbs, such as thyme, rosemary or sage
• ½ teaspoon kosher salt
• ½ teaspoon ground pepper
1. Position racks in upper and lower thirds of oven; preheat to 425°F. Line 2 large baking sheets with parchment paper or aluminum foil.
2. Cut carrots and parsnips into ½-inch-thick slices on a diagonal, then cut into half moons. Cut beets and onion into ½-inch-thick wedges. Cut sweet potato into ¾-inch cubes. You should have about 12 cups raw vegetables.
3. Toss the vegetables with oil, vinegar, herbs, salt and pepper in a large bowl until well coated. Divide between the prepared baking sheets, spreading into a single layer.
4. Roast the vegetables, rotating the pans top to bottom halfway through, until fork-tender, 30 to 40 minutes.
Tip: To make the ahead: Refrigerate roasted vegetables in an airtight container for up to 5 days.
Nutrition information (per 1 cup serving)
• 112 calories
• 5 g fat
• 3 g fiber
• 15 g carbs
• 1 g protein
Click here to read the full recipe healthy eating recipe.