The Truth About Vegetables

The Truth About Vegetables

The Veggie Monster

“I don’t like them!” - what the 4 year-old screams when you offer them veggies for dinner.

Parents often get frustrated and “make deals” with their kids to eat two bites of their veggies before they can be excused from the table.  Thirty minutes later they still sit there with that sour look upon their face and you think- Just eat the damn things already!!

So what is all the fuss about? Why is it so important that we eat our vegetables?

The Facts

Veggies are very high in nutrients and low in calories.  They are high in potassium, folate, vitamin A, vitamin C, calcium, magnesium, and more. They prevent disease including diabetes, heart disease, cancer, and stroke. Antioxidants found in vegetables are powerful at fighting off colds, flu, and chronic diseases that are steadily on the rise. There has been found to have lowered risk of many health problems including but not limited to the following: high blood pressure, stroke, high cholesterol, some cancers, kidney stones, bone loss, eye disease, Alzheimer’s, lowered inflammation in the body, and digestive problems.

Fiber content of plant foods also keeps our digestive system healthy, regular, and promotes good bacteria. Fiber keeps us full longer and we are less likely to reach for unhealthy snacks. New research suggests that our gut health effects our minds and prevalence of mental health disorders.  

Some of the most nutritious veggies include watercress, broccoli, asparagus, white mushrooms, cucumbers, tomatoes, cauliflower, eggplant, bell peppers, brussel sprouts, green beans, onions, and kale.

How much should you eat?

What counts as a serving? In general, 1 cup of raw or cooked vegetables or 2 cups of raw leafy greens can be considered as 1 serving.

Adult females need a minimum of 2 ½ serving per day. Men need 3 cups per day, children 1 to 1 ½ cups for 2- 8 year olds and 2- 3 cups for 9-18 year olds.

How do I get in all my veggies?

The easiest way to include veggies is to eat them at every meal and for snacks. Sautee them in the morning with your breakfast, have a big salad for lunch, munch on raw veggies like carrots, celery, cucumbers, and bell peppers with hummus or a healthy dip for snacks. Include a salad AND a veggie like green beans or broccoli with your dinner.

Smoothies are also a great way to sneak them in! Spinach is great to begin with when adding to smoothies as the flavor is light and it blends well. Soups, casseroles, and dips are more great ways to fit in veggies.