Vegetables are such an important part of a healthy diet, and yet 90% of Americans don’t meet the basic guideline of 2-3 cups of vegetables a day. Vegetables are not only packed with vital nutrients and dietary fiber, but they are also naturally low in fat and calories and help in maintaining a healthy weight and lowering the risk of a variety of diseases. At first brush it may seem like there is not a lot of variety in vegetables, but that is not the case. Here are 8 different categories of vegetables.
- Flower Vegetables – Cauliflower, Broccoli, Artichoke, Caper, etc.
- Leafy Vegetables – Spinach, Cabbage, lettuce, Brussels Sprouts, Kale, Collard Greens, etc.
- Tuber Vegetables – Potato, Sweet Potato, Yam, Taro, etc.
- Root Vegetables – Carrot, Radish, Turnip, Beet, Parsnips, etc.
- Bulb Vegetables – Onion, Shallot, Garlic, Leek, Scallion, etc.
- Stem Vegetables – Asparagus, Celery, Bamboo Shoots, etc.
- Fruit Vegetables – Tomatoes, Cucumbers, Eggplant, Squash, Avocado, Bell Pepper, etc.
- Pod and Seed Vegetables – Peas, Beans, Lentils, Okra, Chickpea, Peanut, Soybean, etc.
A good wellness goal might be to eat at least 3-4 different types of vegetables each day. This variety could come from eating vegetables from the different groups listed above or from different color groups. Doing so will help ensure you’re getting a broad spectrum of vitamins and nutrients from these wonderful plants. If you’re unsure how to increase your vegetable intake, here are a few ideas that might help:
- Try doubling the vegetables you add to soups, omelets, marinara sauces, pizzas, stir-fries, etc.
- Replace fries with crudites or breads with lettuce wraps
- Grill a large tray of vegetables to have on hand for the week
- Make drinking a green smoothie part of your daily routine
- Conscientiously fill half your plate with non-starchy vegetables for each lunch or dinner
- Cut up vegetables ahead of time and package them up for easy grab-and-go snacks
- Make one meal a day a vegetable-based meal like a salad, squash soup, veggie bowl, or potato bar
- Sign up for a vegetable delivery service
- Purchase frozen or canned vegetables so they are easy to prepare and last longer without spoiling
- Makes dips like hummus or guacamole to use with raw vegetables to make them tastier
- Experiment cooking with a new vegetable each week
- Vary your veggie choices and the way you cook them to add interest
- Buy fresh vegetables in season when they are at their peak flavor such as from a farmer’s market
We invite you to use one or more of the recommendations above to increase your vegetable intake.