Less than 1 in 5 Americans are getting enough vegetables and fiber in the diet. The dietary guidelines recommend we eat at least 2-3 cups of vegetables daily. Vegetables contain fiber, a type of carbohydrate that is only found in plant foods. Fiber can help us to feel full for longer periods of time. Eating more fiber in the diet has also been proven to lower risk of comorbidities including cardiovascular disease. Women aged 19-50 should strive to have 25 grams of fiber daily, while men of this age group should strive for 38 grams. The recommended goal once one is over 50 years of age decreases slightly, with research to support the benefit of 21 grams of fiber for women, and 30 grams of fiber for men. Below are 10 ways to include more vegetables (and therefore fiber!) in the diet.
Ava is a Registered Dietitian with a BS in Nutritional Science from Penn State University. She completed her postgraduate dietetic internship at Penn Medicine Princeton Medical Center where she had a critical care concentration. She started her RD career working at a level one trauma center providing Medical Nutrition Therapy to patients in the Greater New York City area. She now resides in South Florida as her hospital's full time outpatient dietitian, overseeing outpatient nutrition for cardiometabolic, bariatric, and hospital medical nutrition therapy.