Healthnotes Newswire (March 20, 2008)—Sometimes we just can’t see the big picture. We do something and look for immediate results, not taking into account long-term effects. We are notorious for eating complete junk, seeing no real danger with it and carry on eating junk. But the minute we try something good for us—where are the results? I just ate a carrot, why aren’t my thighs shrinking?

We must have faith in a diet that will give us long-term health benefits of reduced risk of cancer and heart disease and be the most likely to ward off obesity and diabetes and boost our immune system. It is, as you probably could figure out, a plant-based diet.

We have been told over and over to eat fruits and vegetables and whole grains. Our bodies desperately need the vitamins, minerals, fiber and phytochemicals found in the plants, not the supplements. Heck, we need five to nine servings per day. Here are some ways to get those plants in.

• Eat at least a cup of vegetables for lunch and for dinner. That’s four servings right there. Four down, four to go.

• Add a handful of blueberries or strawberries to your cereal. When they are full swing, in-season, buy a couple of containers at a time and freeze them for later.

• Check out the “bagged” vegetables for sugar snap or snow peas, broccoli or cabbage slaw medleys or stir-fry mixes. Mix together in a ginger dressing topped with chopped peanuts and crunchy noodles. Yum.

• Snack on baby carrots and humus; you get both vegetables and legumes (beans) with this snack.

• Add bags of frozen or fresh vegetables to casseroles, pasta dishes, other frozen dinners, soups or pizza.

• Stuff an omelet with low-fat shredded cheese, tomatoes, onion, spinach, peppers and mushrooms. Who’d a thunk veggies at breakfast?

• Need appetizers or a snack? Nothing is better than a medley of raw bagged carrots, broccoli, sugar snaps, asparagus, grape tomatoes and sliced red/yellow bell pepper and a light ranch dip to go along. It is so much more interesting when you mix the vegetables up

• Roast your vegetables to bring out their sweetness. Throw cut squash, zucchini, peppers, onions, eggplant, tomatoes, leeks, asparagus, carrots—whatever suits you—into a roasting pan, drizzle with a little olive oil or spray and roast until tender. Season with salt, pepper, fresh herbs or a little Parmesan cheese. And it will last you for days.

• Peel, wrap and freeze bananas for smoothies. Into the blender toss a banana or other frozen fruit, carton of yogurt and splash of juice.

• Keep little 6-ounce cans of low-sodium V-8 juice on hand for a quick serving of vegetables. It is a great appetite suppressant.

• Think soy. Veggie burgers and sausage are plants in drag. Kept in the freezer; they are a great, easy and tasty alternative to the real deal. Soy nuts or edamame (pronounced ed-a-mommy) make a great crunchy snack. Edamame in the pods can be found shelled or dried in larger groceries.

More than any vitamin pill, dietary supplement or bar, getting enough fruits and vegetables will be the single most important thing you can do to avoid being overweight, developing diabetes, cancer or heart disease. What are you waiting for?