National Vegetable Day is about aiming to meet the recommended amount of vegetables daily. The current USDA Dietary Guidelines recommend we consume about 2 1⁄2 cups or more daily depending on your total calorie intake. What better way to kick off your summer than a whole day dedicated to consuming nutritious, delicious vegetables?
Benefits of Vegetables
Vegetables are full of fiber, phytonutrients, vitamins and minerals; while being low in calories which can further aid in weight loss. It is best to include veggies from all “colors of the rainbow” since each has a unique nutrient profile. By routinely including vegetables in your diet every day, you help reduce your risk of high blood pressure, obesity, type 2 diabetes and certain types of cancer.
Strategies to Increase Consumption
- Try adding veggies to a pasta or grain dish
- Incorporate a mixed green salad into your lunch or dinner daily
- Cut them into fun shapes and arrange creatively on a plate to make more kid enticing
- Throw a handful of mixed greens into your smoothie
Ways to Prepare the Veggies
Vegetables can be served on your plate in a wide variety of ways which makes them enjoyable to all. Whether you choose to steam, sauté, bake, juice, grill, puree or eat them raw, vegetables can easily become a part of every one’s daily intake. Adding vegetables to your daily routine can be fun and the benefits are endless! Eat Your Veggies Day is a simple reminder for all of us to include these awesome foods in our diet and hopefully encourage us to continue to consume them throughout the year. Go ahead, challenge yourself to make “half your plate fruits and vegetables”.
Source: https://www.choosemyplate.gov
Linda Altenburger, Senior Nutritionist, SNAP-Ed