A sound dietary principle to follow is "Moderation in all things, except vegetables!" Most foods that are considered vegetables are extremely nutrient dense, providing lots of nutrients in a relatively small number of calories, so there is no need to limit yourself. In fact, based on our food ranking system, at least one vegetable is an excellent source of nearly all of the essential vitamins and minerals, dietary fiber, folic acid, iron, calcium, and vitamin C, to name just of few (that vegetable is Swiss chard). And, of the top 15 most nutrient-rich foods (as measured by our Nutrient Rating System) dense foods, all of them are vegetables. Vegetables also provide a tremendous amount of water, helping to ensure that your body stays properly hydrated.
So, eat vegetables freely. But, keep in mind that you will maximize your nutrition by eating a variety of vegetables. Of special importance are the dark-green leafy vegetables (chard, kale, and spinach) and the cruciferous vegetables (broccoli, cauliflower, and mustard greens). In addition, try to eat eat several different colored vegetables each day, as the pigments in the vegetables provide the cancer-fighting nutrients known as flavonoids and carotenoids. And one final last reminder: your "green light" on vegetables only includes raw, steamed, and lightly cooked vegetables, not batter-fried! Once they've been batter-fried, the vegetables pick up plenty of extra calories and fat and could indeed leave you eating too many.
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