According to the latest U.S. Dietary Guidelines, adults and children alike should have from 5 to 13 servings of fruits and veggies a day, each serving at least 1/2 cup. While this is beyond what most people currently consume, it’s not an impossible task. For veggies, simply include them with foods you and your family already like.
In general, you need to eat a wide variety of vegetables, including plenty of the bright- and deep-colored ones, to get all the vitamins, minerals and fiber that veggies have to offer. With the exception of soy foods, though, the protein in plant foods is incomplete. It lacks one or more of the protein building blocks that your body can’t make.
You can mix and match different plant foods to make their protein complete. But even many vegetarians find that it’s easier to simply include a complete protein source, such as eggs or milk foods, in their meals. Nutrient-dense eggs provide not only some of the highest quality protein available but, except for vitamin C, eggs also contain varying amounts of all the essential vitamins, including those that are not abundant in plant foods.
It’s simple to combine eggs...
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