Appetite for Knowledge

USDA’s MyPlate encourages making half your plate fruits and vegetables. I recently realized with a jolt of surprise that I don’t eat nearly the amount of vegetables as recommended. To help you, here is my advice and encouragement to get five servings of vegetables a day.

1. Join Community-supported agriculture (CSA) or Food Co-op such as Black Hills Bulk Foods, Eat Wyoming, or Misfits Market – If a box of vegetables shows up at your door every so often, you’ll be that much more likely to eat them. Most people don’t want to waste food, so they have to find a way to use everything.
2. Put your vegetables in the front of the fridge – Vegetables shouldn’t get pushed to the back of the fridge or stuck out of sight in the “crisper” drawer; put them right up front, where you’ll see them.
3. Prepare a whole week’s worth of vegetables over the weekend – This means washing, trimming, chopping, and even roasting or freezing – anything that makes it easy to grab or eat vegetables.
4. What’s your idea of irresistible vegetables? – Take a moment to think about the question. What kinds of vegetables are most appealing and irresistible? Do you fall over for creamy broccoli cheese soup? Potato skins with cheese, bacon, and a dollop of sour cream? Roasted vegetable medley? Take the monotony out of vegetables by giving them star treatment. Try new recipes! Indulge as frequently as you want.
5. Know how to cook stronger flavored veggies – The strongest tasting and smelling vegetables are those in the cruciferous family, along with some greens and raw eggplant. To cut the bitterness of these veggies, here are a few tricks. Add a little olive oil when stir-frying or sautéing; add something salty or sour, like a drizzle of light soy sauce, balsamic vinegar, lemon, or shredded Parmesan cheese; or glaze the vegetables with something sweet, such as a small spoonful of honey or orange marmalade.
6. Add (or double!) the vegetables in your nightly meals – Most evening meals can be made better with more vegetables. See how many different veggies you can pack into what you are already cooking.
7. Eat vegetables for breakfast – Many breakfast dishes are better with vegetables. Think of omelets, frittatas, quiche, hash, or toast with sautéed spinach or kale and an egg.
8. Eat a salad at every meal – Salad for breakfast—why not? Break out of the “breakfast food” mold and get a head start on your vegetables for the day.
9. Fire up the grill – Vegetables cook quickly and are so delicious with just the hint of smoke from the grill. Give them a try!
10. Drink your veggies – Another breakfast idea is to juice carrots, greens, and beets. Alternatively, add them to a green smoothie.
11. Substitute raw vegetables for crackers, pita, tortillas, and other breads – Cut-up vegetables are fresher and better for you than crackers, chips, tortillas, or bread. Use leafy greens as wraps for tacos or sandwiches innards. Grilled portobello (portabella) mushrooms provide a savory bread substitute for sandwiches. For a colorful and crunchy bread alternative, try slices of bell pepper.
12. Remember frozen vegetables – Don’t overlook the humble frozen veggie. They are picked at the peak of perfection and frozen fast to preserve the simple goodness nature intended.

Nutrient Dense

The nutrients in vegetables are vital for the health and maintenance of your body. People who eat fruit and vegetables as part of their daily diet have a reduced risk of many chronic diseases.

Vegetables are an important part of healthy eating and provide a source of many nutrients, including potassium, fiber, folate, and vitamins A, E, and C. Potassium may help to maintain healthy blood pressure. Dietary fiber from vegetables helps reduce blood cholesterol levels and may lower the risk of heart disease. Folate helps the body form healthy red blood cells. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy need adequate folate to reduce the risk of neural tube defects and spina bifida during fetal development.

Recommended Intake

To find out how many cups of vegetables you should be consuming, visit https://www.choosemyplate.gov/eathealthy/vegetables.

Written by Vicki Hayman, MS, University of Wyoming Extension Nutrition and Food Safety Educator

Sources:

• choosemyplate.gov
• eatwell.com
• fruitsandveggies.org
• webmd.com