Who loves veggies? Vegetables often get a bad review, especially from children. Vegetables have nutrients which help to prevent cancer, normalize blood sugar, reduce heart disease risk, lower stroke risk, improve vision, increase gastrointestinal health, and lower blood pressure. With these benefits, it is worthwhile to learn about vegetables and how to enjoy them.

Personal Story

Having grown up on a farm, I became familiar with vegetables at a young age. My parents usually had a large vegetable garden. They still garden, even now in their eighties. I also have had many gardens during my married life. I planted container gardens at our rentals and have had many raised garden beds. It is amazing all the veggies that can be grown in a small space! Some of our favorite vegetables are: lettuce, spinach, kale, Swiss chard, tomatoes, cucumbers, zucchini, green beans, beets, and sweet corn. It is great to go out and “pick your dinner” from your own garden. The fresh produce is loaded with vitamins, and you can’t beat the taste!

Vegetable Categories

The starchy vegetables are best grouped in a class with grains because our bodies process them differently than most other vegetables. Starchy vegetables include corn, peas, parsnips, potatoes, pumpkin, squash, sweet potatoes, and yams. They are important for energy and fiber. We will discuss them in a future blog.

Non-starchy vegetables provide vitamins and minerals. They are usually low on the glycemic index so they may eaten freely. These veggies include cool cucumbers, crunchy celery, juicy tomatoes, sweet peppers, and a vast array of other delicious choices.

Eat a Vegetable Rainbow

Our bodies benefit from eating plenty of a variety of non-starchy vegetables, since no single vegetable provides all the nutrients we need. We try to eat produce of different types and colors, such as red tomatoes, dark leafy greens, and orange, yellow, and red peppers. Some people say to “eat a rainbow” of fruit and vegetables daily. It’s good to consume several different veggies at each meal.

How Many Vegetables Do We Need?

• Adults generally need at least two and a half cups of vegetables per day. Many folks with high energy needs could need as many as 11 or 12 daily servings. Serving sizes vary, but a serving is about a half a cup of vegetables. For leafy greens, an adult would eat a two-cup serving.
• Children need 1 to 3 cups of veggies every day. A small child may only eat a fourth cup at a sitting.

How to Enjoy Veggies

There are so many vegetables from which to choose. Keep trying until you find some you like. Then try to duplicate the way they were prepared. Did you like peppers fresh in a green salad? Then enjoy them fresh with humus. Did you prefer peppers cooked in an omelet? Then try other peppers sauteed on top of your hamburger. You can try hiding vegetables like spinach or kale in smoothies or in pasta dishes. Brussels sprouts roasted with bacon and olive oil taste amazing!

The internet is full of ideas of ways to cook vegetables. Don’t be shy. Eat a rainbow!

May God bless your healthful endeavors!

Joni

P.S. Please encourage others by writing about your favorite way to eat vegetables in the comment section above.