When you think of increasing energy levels vegetables are probably not your first thought, but think again! Vegetables contain vitamins, minerals, phytonutrients and dietary fiber that promote increased and sustainable energy. In addition to increasing energy, vegetables promote health and reduce risk for chronic diseases, such as prostate and testicular cancer.

Starchy and Non Starchy

There are two main categories of vegetables, starchy vegetables and non starchy vegetables. Eating a variety of each can maximize the health benefits. Starchy vegetables provide a source of energy from complex carbohydrates for physical activity, such as powering through a workout. While non-starchy vegetables helps stabilize blood sugar levels, which provides sustainable mental energy through the day.

How much do men need?

Men should consume a minimum of 2 1/2 to 3 cups of veggies daily. To crush your vegetable goal, make a conscience effort to include them in most meals and snacks. Eating a variety of vegetables and using different methods of cooking will help maximize the benefits. The reason is because different vegetables offer different varieties and amounts of vitamins, minerals, phytonutrients and dietary fiber. Additionally, some cooking methods destroy nutrients, while others make nutrients more available. Therefore, it’s important to mix it up between roasting, grilling, sautéing, steaming and eating them raw.

Starchy Vegetables

• Beans (also a great source of protein)
• Butternut squash
• Chickpeas (also a great source of protein)
• Corn
• Sweet potatoes/Yams
• Lentils
• Peas
• Potatoes
• Parsnips

Non-Starchy Vegetables

• Artichokes
• Zucchini
• Asparagus
• Turnips
• Bean sprouts
• Tomato
• Brussels sprouts
• Spinach
• Broccoli
• Salad greens
• Cabbage
• Mushrooms
• Onions
• Eggplant
• Celery
• Cauliflower
• Peppers