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Did you know that most American adults are not getting enough vegetables? It was found that only 10% of adults eat the recommended daily serving of vegetables, based on research completed by the Center for Disease Control and Prevention. So, we are saying that 90% of American adults are not meeting their vegetable intake. So I ask the question, are you?
I created this handy table to help you figure out how many servings of vegetables you should be eating per day. Based on what you see below, are you a part of the 90% of Americans falling behind on your veggie intake?
Women:
Age | Serving size |
19-30 years old | 2.5 to 3 cups |
31-59 years | 2 to 3 cups |
60+ years | 2 to 3 cups |
Men:
Age | Serving size |
19-30 years old | 3 to 4 cups |
31-59 years | 3 to 4 cups |
60+ years | 2.5 to 3.5 cups |
If you are, it’s time to get those numbers up! Try adding veggies to meals and snacks to get to your goal!
But when you think about it, we might find that we gravitate towards eating the same vegetables day in and day out. Maybe broccoli is your go to at dinner, and you like your salads at lunch, but when we think about vegetables, we want to keep in mind that a variety of colors (green, orange, white, yellow, red) is key! Why? All these different colors provide us with a variety of nutrients. For example, carrots are a great source of vitamin A, which is excellent for our vision, but cucumbers might help us with our hydration status being the top water containing vegetable at 96% water.
So, at the end of the day, we need to up our vegetable game and make sure we include a variety of vegetables or plenty of colors!
Recently I joined a CSA (Community Supported Agriculture) to help support local farmers, try new vegetables, and increase the veggies I eat in a day! (If you want to learn more about CSAs, click here) So, I thought I’d share a few new vegetables that I tried (or tried again)! Remember, it is never too late to try something new!
Leeks
Leeks are a source of fiber (If you want to learn more about fiber, click here), vitamin K (important for blood clotting and bone health) and vitamin C (supports our immune system). This vegetable is filled with nutrients, as well as dirt and sand… If planning to try a leek I’d recommend rinsing thoroughly or giving it a nice soak before eating!
When I got the leeks, I wasn’t quite sure how to tackle them. I could have used them in a soup, but it was a little too warm for me to dive into soup. So instead, I tried baking them with spices in the oven. I kept reading that leeks taste like onions, but I actually was getting more of a cabbage flavor from them. It was good! Pretty interesting and something that I would eat again!
Asparagus
Asparagus is another great source of various nutrients like fiber, vitamin C, potassium, folate and vitamin K. It may even help support blood sugar control, maintain your blood pressure, prevent some cancers and may even boost your brain function.
I recently re-tried asparagus. For some reason I have never been a huge fan of the taste, but this time around it was pretty good! I simply grilled it with salt, pepper and olive oil on foil and served with grilled chicken and pasta salad. It was a great way to add in a vegetable during grill season and was super easy to prep, cook and clean up! Also, if you are looking for some more grilling tips, go explore our previous blog by clicking here!
Rhubarb
Rhubarb is a tart vegetable that looks like red/pink celery. The red color that it carries provides us with an antioxidant that is supportive to cancer prevention as well as being a great source of vitamin K.
When I looked into how to use rhubarb, it seems that desserts were the way to go! Vegetable as dessert? Don’t mind if I do! I used a Betty Crooker recipe (check it out here) to make a rhubarb crisp which was very good served with some whipped cream or vanilla ice cream!
Kale
Kale is a hearty leafy green containing an abundant amount of nutrients like vitamins A, B6, C, K, folate, fiber, carotenoids and manganese. (Now that’s a lengthy list!) Kale can be eaten raw in a salad, sautéed and added to a sausage and pasta dish or even roasted to be made into chips.
For me, I re-tried this vegetable and chopped it up and froze it. By freezing it, it lasted longer and was an item for me to add into my smoothies!
Now whether you are eating your vegetables, fresh, frozen or canned, they still count towards your daily intake! I challenge you to brainstorm on how you are going to try some new vegetables or add more into your daily routine! Maybe you are exploring the produce section or farmer’s market with your kids or significant other, chopping your vegetables into a different shape or keeping them visible in the kitchen as a reminder to eat them up. I know you can do it, and if you need help, you know how to reach us!
Cheers to all the veggies!
This blog was written by Amanda J. Stahl RD, LDN, co-founder of Simple Start Nutrition. For more blog posts and nutrition information follow @simplestartnutrition on Instagram and Facebook. Also feel free to contact us, by visiting our website (simplestartnutrition.com) to schedule an appointment to discuss your nutrition related needs. We’re here to help.
References:
https://www.cdc.gov/mmwr/volumes/71/wr/mm7101a1.htm
https://www.myplate.gov/eat-healthy/vegetables
https://www.eatingwell.com/article/7943329/magic-leek-soup-emily-in-paris/
https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/the-many-types-and-health-benefits-of-kale
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