Eat Your Veggies

 Vegetables add so much to a healthy, balanced diet. They are full of fiber, vitamins, minerals, and antioxidants to promote optimal health. One thing that all healthy diets have in common are the promotion of vegetables. High vegetable consumption is significantly linked with so many improved health measures, that it’s not even debatable whether or not you should include them in your diet. Adults should aim for 3-5 non-starchy vegetable servings per day as a minimum.

Types of Vegetables

Cruciferous:

-       broccoli, cauliflower, cabbage, arugula, kale, turnips, radishes, brussels sprouts

·      4 petaled flowers look like a crucifer on a cross

·      Rich in vitamins and minerals such as folate, Vitamins K, A, C, and phytonutrients

·      Rich source of sulfur-containing compounds called glucosinates that served as the plant’s defense against pathogens and gives them a slightly bitter flavor

·      Contain antioxidant and anti-inflammatory properties

Root:

-       carrots, beets, potatoes, turnips, radishes, turmeric, ginger, onion, garlic

·      Thick skinned roots that grow below ground with long, leafy stems

·      Stored energy in the form of carbohydrate for the plant

·      Contain antioxidant and anti-inflammatory properties

Greens:

-       broccoli, lettuce, bok choy, chard, arugula, spinach, kale

·      Plant leaves

·      Higher in fiber, B-vitamins like folate, Vitamins C, E, K, calcium, magnesium, and potassium

·      Contain phytonutrients

Nightshades:

-       tomatoes, eggplant, potatoes, peppers

·      Color contains the compound alkaloid, which functions as insecticide while the plant is growing

·      High in antioxidants, Vitamins A and C

·      Anecdotal evidence of causing inflammation; lacking research

Other:

·      Plant stem - celery, asparagus, leeks (crunchy texture to add variety, full of fiber, antioxidants, anti-inflammatory properties, and vitamins)

·      Cucurbits - pumpkin, cucumber, zucchini, squash (these veggies produce vines, have a high water content, contain magnesium and potassium, ligans and cucurbitacins that have been shown to be protective against certain cancers, anti-inflammatory, and antioxidant properties)

How can I eat more vegetables?

·      Make veggie kabobs with onions, peppers, zucchini, and tomatoes

·      Make a mixed salad, adding different veggies

·      Sautee veggies in a stir-fry

·      Add to a thin crust pizza

·      Cook a veggie omelet

·      Add spinach or kale to a smoothie or protein shake

·      Experiment with roasting veggies in the oven or air fryer

·      Make salsa

·      Use veggies to make soup or chili

·      Make a goulash

·      Stuff bell peppers

·      Dip veggies in ranch, hummus, guacamole, or other dip

·      Roast, bake, grill, or steam veggies to change texture and flavor

·      Add zucchini and carrots to baked goods

·      Don’t overthink it- add a veggie at lunch and two at dinner

·      Make noodles out of vegetables like zucchini

·      Try cauliflower rice or pizza crust

·      Add veggies to sauces

·      Add veggies to casseroles

·      Use a lettuce wrap instead of a bun, bread, or tortilla

·      Swap out your burger for a veggie burger

·      Have a double serving of veggies you are already eating

·      Have a salad everyday

·      Eat veggies for breakfast

·      Use frozen vegetables

·      Make ½ your plate veggies

·      Wash, cut, and prep your veggies at the beginning of the week

·      Store your veggies where you can see them

·      Make a plan each day for veggies you are going to eat that day