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The Power of Vegetables

Generous amounts of vegetables can reduce the risk of chronic diseases such as heart disease, stroke, high blood pressure, type 2 diabetes, and certain cancers. Here's how to make sure you're getting your fill.

By Hope S. Warshaw, R.D., CDE

Nutrition Superpowers

"Vegetables are nutrition superpowers -- they're low in calories, carbohydrates, fat, and sodium, plus they're high in fiber, vitamins, and minerals like all-important potassium," says Connie Crawley, M.S., R.D., L.D., extension service nutrition and health specialist at the University of Georgia in Athens and Diabetic Living editorial advisory board member. "For people at risk of and with diabetes, vegetables really rock!"

But despite well-researched and frequently promoted recommendations to eat more vegetables, Americans on average eat only half of the suggested 2-1/2 cups a day. Here's how to sneak in a few more vegetables and make the most out of those you do eat.

Next Page: Nonstarchy vs. Starchy Vegetables

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