Let's eat vegetables to prevent lifestyle-related diseases!

Last Updated August 23, 2019

Vegetables that can be expected to be effective in lifestyle-related diseases prevention, as a source of vitamins, minerals and dietary fiber!
It is said that there are many Japanese people who lack vegetables. Let's take this opportunity to review your diet.

Let's aim for more than 350g of vegetables a day!

Photo of 350g of vegetables
350g of vegetables

　It is said that if you consume more than 350g (measured with raw vegetables), you can consume the vitamins, minerals, dietary fiber, etc. necessary for a day without shortage. (From Japan 21)

　
　However, Japanese people consume only about 280g on average for all generations, and those in their 20s and 30s are particularly low and can only consume about 240g.
Be aware of eating more vegetables and prevent lifestyle-related diseases from 10 or 20 years ahead!

STEP UP！　Let's pay attention to the ratio of green and yellow vegetables and light vegetables.

　Even if you say more than 350g of vegetables, it doesn't mean you should eat the same kind of vegetables. The nutrients that are abundant vary depending on the vegetables, so try to eat various types.
　As a breakdown of 350g of vegetables, the amount of "green and yellow vegetables" and "light vegetables" is determined, so please refer to it.

Breakdown of 350g of vegetables
	Green and yellow vegetables	Pale vegetables
Amount	120g or more	230g or more
Example of Type	Komatsuna, peppers, carrots, tomatoes, leek, broccoli, spinach, etc.	Radish, cabbage, eggplant, sprouts, onions, turnips, cucumbers, Chinese cabbage, etc.

　Use more than 120g per meal as a guide!

Image of 120g of vegetables
Example of 120g of vegetables

　If you consume more than 350g of vegetables per day for breakfast, lunch, and dinner, the standard amount per dose is 120g or more.
　If you are aware of the ratio of green-yellow vegetables and light-colored vegetables, a cup of both hands is a guide.

　 Try to see if this amount is eaten in one meal in your usual meal.

Eating a lot of vegetables

　Looking at the amount of vegetables needed a day, "I can't eat this much."…I think there are many people who feel it. However, it can be easily eaten by cooking ideas, so I will introduce how to do it.

　You can eat a lot when you heat it!

　Raw vegetables seem to be eating a lot because there is "casa", but the actual amount may not be so large.
　If you want to get a feeling of fullness, eating a lot of raw vegetables will increase the number of chewing, which is effective. However, if you eat a lot of vegetables, heating the vegetables can be eaten easier than you think.

Komatsuna 70g Image before heating Before heating

Image after heating Komatsuna 70g After heating

Find a dish that can increase vegetables in the usual menu

　If you try to eat a lot of vegetables and prepare a large number of dishes, it is often difficult to continue.…
　First of all, let's be aware of using more vegetables in everyday dishes.

Increase the vegetables of spaghetti ingredients
Add vegetables to bowls and increase the amount of vegetables.
Increase the amount of vegetable dishes for one serving, etc.

　 The recommendation is to increase the ingredients of soup!

　The best recommendation is to increase the ingredients of the soup.
　I think that some people often eat miso soup or vegetable soup with a consciousness of one soup and three vegetables, but soup contains a lot of "salinity" that causes high blood pressure. Therefore, it is recommended that the soup be made into "bugs", and by reducing the amount of juice, you can eat a lot of vegetables and lead to salt reduction.

Miso soup with little ingredients　　　　　Vegetables 20g Salt 1.8g