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veggies- anti-cancer recipes - Cook For Your Life

Starchy and Non-Starchy Veggies, the Who’s Who

By CFYL Staff on January 2, 2017

Every day, I tell people to eat their greens, to chow down on as many veggies as possible — but are all veggies created equal? The answer is no. Here’s why.

The Healthy Plate that we promote has one half comprised of 30% vegetables + 20% fruits, and the other half with 25% starches + 25% protein. This means half your plate should be fresh fruits and vegetables.

Some vegetables are non starchy. These include leafy greens like kale, cabbage and spinach, also carrots, turnips, zucchini, eggplants onions and many more.  We can eat these phytonutrient dense low calorie wonders until they literally come out of our ears. These are the vegetables that belong on the fruit and veggie side of the plate.

non-starchy vegetables,cook for your life
Starchy vegetables, on the other hand, are also vitamin and nutrient packed and good for us, but they fall into the same category as grains like rice or wheat. They include potatoes, yams, winter squashes, peas and beans. We have to be mindful that they should be part of the grain portion of the Healthy Plate and not nestled in with the spinach. If you are eating say winter squash, or beans with a grain as part of your meal, the two combined should account for just 25% of your plate. It’s worth thinking about.  You could choose to eat tasty squash instead of rice.

starchy vegetables, Cook For Your Life


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