Go ahead. Fill half your plate with vegetables.

Eating vegetables provides health benefits. People who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases including heart disease, certain types of cancers, obesity and type 2 diabetes.

Diets rich in potassium may lower blood pressure, may reduce the risk of developing kidney stones and help to decrease bone loss. Sweet potatoes, white potatoes, tomato products, lima beans, spinach and kidney beans are a few of the many vegetable sources of potassium.

Vegetables are important sources of many other nutrients, including dietary fiber, folate (folic acid), vitamin A and vitamin C.

Dietary fiber from vegetables, as part of a healthy diet, helps reduce blood cholesterol levels and the risk of heart disease. It helps reduce constipation and diverticulosis. Fiber-containing foods help provide a feeling of fullness with fewer calories.

Folate helps the body form red blood cells. Sufficient folate before and during pregnancy reduces the risk of neural tube defects, spina bifida and anencephaly during fetal development.

Vitamin A keeps eyes and skin healthy and helps protect against infections.

Vitamin C helps heal cuts and wounds and keeps teach and gums healthy. It also helps iron absorption.

Most vegetables are naturally low in fat and calories. None have cholesterol.

Source: Adapted from U.S. Department of Agriculture, www.choosemyplate.gov.