You hear this all the time, so sorry , but its important.. EAT MORE VEGETABLES.. I feel that especially over the last 30 years people are on average eating less vegetables and increased amounts of everything else.....

How has this happened? Enviroment? Lifestyle ? Change in tastes? Availability? Lack of education? Poor or lack of availability in restaurants? All of the above? I don't think I have the answer on this at all, its hard to think why people wouldn't do something so obviously good for them. I have heard some amazing excuses over my trainer career... everything from texture, taste , availability to " can't be bothered"...it is complex though as not many people can tell you they don't get the benefits. In simple terms people who are " healthy" eat more vegetables.From a trainers point of view I have seen first hand the results of people making changes in the intake of vegetables!!!

WHY VEGGIES?

Simply put veggies are a nutritional powerhouse.They contain essential vitamins ,minerals ,phytochemicals and antioxidants..( think kale, spinach, brussel sprouts, red peppers etc) and can help reduce health risks such as cardiovascular disease, colon , prostrate, cervical,thyroid and breast cancer...can help reduce blood pressure,cholesterol levels, type 2 diabetes, stoke and osteoporosis... quite the list ...

Whats also good about eating more veggies is that they fill you up quickly and leave less room for something less nutritious! Making you feel " fuller" means you are probably going to eat less, feel better, have more energy...at the same time increasing vegetables has an even bigger benefit as they are low in calories.So we can feel fuller, leave less room for other less nutrient dense foods, we can eat more overall , feel better....it seems like a win win situation all round.

Many people don't eat enough ( don't forget you can also drink your vegetables from a powered source....maybe something like Greens Plus or you can smuggle them in to soothes or into recipies ) so to increase to the recommended daily amount ( often touted as 5 servings a day) you can start adding them into the days nutrition. Yes you can even have vegetables for breakfast....indeed I put spinach in a shake frequently and chew on some carrots too...yes.... just for breakfast...and then it becomes easier to hit my target as I am already ahead of the game..

TOP TEN ( or more)

I can find many different top 10s but one chart that I think had a great take on the " healthiest " used scores based on car0tenoids, vitamin c, Folacin, Potassium , Calcium, Iron and Fibre...based on that here is my " best"....

1.Collard Greens.2.Spinach.3.Kale.4. Sweet Potato.5.Swiss Chard.6.Raw Red Pepper .7. Pumpkin 8. Carrots 9. Broccoli .10.Okra 11.Cos or Romaine Lettuce. 12.Brussel Sprouts.13.Green Pepper raw.14. Asapargus....

These are all relatively easy to find nowadays...go forage or better still grow your own...