National “Eat Your Veggies” Day – June 17th

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Content and information provided by Casey Coffey, MS, RD, LDN at Provision CARES Proton Therapy.

With National “Eat Your Veggies” Day just around the corner, we wanted to give some advice when trying to incorporate more vegetables into your meals!

Most people do not realize that they’re not including nearly enough vegetables in their diet. On top of including vegetables in your diet, it’s important to realize that all vegetables aren’t created equal.

We like to encourage everyone to fill ½ of their plate with nutrient rich non-starchy vegetables in a range of color. Non-starchy vegetables contain very little naturally occurring sugar and are rich in fiber making them slow to digest. These nutrient dense colorful delights are packed with vitamins and minerals that are necessary for growth, restoration/repair, metabolic processes that occur at the cellular level. They also have magnificent cancer fighting properties! Some of our favorite non-starchy vegetables are below:

  • Spinach
  • Red/Green/Yellow/Orange Peppers
  • Squash
  • Collard/Mustard/Turnip Greens
  • Water Chestnut
  • Bok Choy
  • Carrots
  • Beets
  • Rhubarb
  • Kale
  • Lettuce (all salad greens)
  • Zucchini
  • Eggplant
  • Leeks
  • Asparagus
  • Tomato
  • Okra
  • Alpha Sprouts
  • Onion
  • Artichokes
  • Mushrooms
  • Broccoli
  • Radishes
  • Green Beans
  • Snow Peas
  • Snap Peas
  • Cauliflower
  • Celery
  • Brussels Sprouts
  • Cabbage
  • Cucumber

Everyone should eat a minimum of 6-8 servings of vegetables daily. If a half plate of vegetables at every meal is a hard way to measure your daily vegetable intake, consider this:

  • 1/2 cup cooked vegetables = 1 serving
  • 1 cup raw vegetables = 1 serving

Have a great National Veggie Day, but don’t forget to include vegetables in your diet throughout every year!