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

Last Updated August 23, 2019

Vegetables that can be expected to have the effect of lifestyle-related diseases prevention.
It is said that Japanese people tend to have a shortage of 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 350g or more (measured with raw vegetables) can consume the vitamins, minerals, dietary fiber, etc. necessary for a day without shortage. (From Healthy Japan 21)

　
　However, Japanese people can 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.
Let's prevent lifestyle-related diseases 10 or 20 years from now, conscious of eating more vegetables than now!

STEP UP！　Pay attention to the percentage of green-yellow vegetables and light-colored vegetables.

　Saying more than 350g of vegetables does not mean that you should eat the same type of vegetables. Vegetables that are abundant in vary depending on the vegetables, so try to eat various types.
　As a breakdown of 350g vegetables, the amount of "green and yellow vegetables" and "light-colored vegetables" is determined.

Breakdown of 350g of vegetables
	Green and yellow vegetables	Light-colored vegetables
Amount	120g or more	230g or more
Example of type	Komatsuna, peppers, carrot, tomato, leek, broccoli, spinach, etc.	Radish, cabbage, eggplant, bean sprouts, onion, turnip, cucumber, Chinese cabbage, etc.

　About 120g or more per meal!

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

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

　 Try using this amount as a guide to see if this amount is eaten per meal in your usual meal.

A device to eat a lot of vegetables

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

　You can eat a lot when you heat it!

　Raw vegetables seem to be eaten a lot because they have "cass", but the actual amount may not be so large.
　If you want to get a feeling of fullness, eating a lot of raw vegetables is effective because the number of chewing is increased. However, if you eat a lot of vegetables, you can eat it easier than you think by heating the vegetables.

Komatsuna 70g Image before heating Before heating

Komatsuna 70g Image after heating After heating

Find a dish that can grow vegetables in your usual menu

　If you try to eat a lot of vegetables and try to prepare a large number of dishes, it is often difficult to continue.…
　First of all, be aware that you use more vegetables in your daily cooking than now.

Increased vegetables in spaghetti ingredients
Add vegetables to rice bowls and increase the amount of vegetables
Increase the number of vegetable dishes for one person

　 I recommend increasing the ingredients of soup!

　The best recommendation is to increase the amount of soup ingredients.
　Some people often eat miso soup and vegetable soups with awareness of one soup and three vegetables, but soups contain a lot of "salin" that causes high blood pressure. Therefore, it is recommended that the soup is made into "greats", 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 salt