Eat the Rainbow for National Eat Your Veggies Day!

Did you know that a tomato is considered both a fruit and a vegetable? From a botanical view, vegetables are any part of a plant that is not developed from the ovary of a flowering plant. However, more savory produce, such as tomatoes are considered vegetables from a culinary perspective. Celebrate this marvelous food on June 17^th for National Eat Your Veggies Day!

Getting the USDA recommended 2 to 3 cups of vegetables per day can be challenging. It can be even harder to get your children to eat their daily recommended intake. One useful tip that I encourage parents to use, and adults too, is “eating the rainbow.” By eating all the different colored vegetables, you maximize your nutrient intake.

Eat the Rainbow:

When you “eat the rainbow,” you introduce a wide variety of vegetables into your diet by intaking produce of every color. The colors of a vegetable can indicate what micronutrients they are composed of, and each micronutrient has a different health benefit. The more colors you cook with, the more robust flavors you will have!

• Red: Red Peppers, Tomatoes, Radish, Red-leaf lettuce, Red Cabbage, Red Chili Pepper, Rhubarb, Red Onion, Red Potatoes.

• Orange: Carrots, Butternut Squash, Pumpkin, Acorn Squash, Bell Peppers, Sweet Potatoes.

• Yellow: Corn, Yellow Squash, Yellow Peppers, Banana Peppers, Golden Beets, Yellow Potatoes, Yellow Onion.

• Green: Spinach, Kale, Green Peppers, Cucumbers, Green Beans, Arugula, Broccoli, Brussel Sprouts, Collard Greens, Green Peppers, Romaine, Zucchini, Swiss Chard, Asparagus.

• Violet: Eggplant, Purple Heart Potatoes, Beets, Purple Cabbage, Purple Asparagus.

Ways to Fit More Vegetables into Your Day:

It is estimated that just 1 in 10 adults meet the federal vegetable recommendations.  It is important to eat your veggies because they are rich in fiber, nutrients, vitamins, and can lower risk of chronic disease. That is why it is important to fit more vegetables into your daily intake whenever possible. Here are some creative ways to increase your intake:

• Smoothie: Not a fan of veggies? Mask the taste by mixing it with fruit in your smoothie! Green vegetables, like spinach and kale, provide iron and calcium, and are an easy addition to any smoothie.

• Stir Fry: Looking for a way to include numerous vegetables into one dish? Stir Fry is the perfect way to dice and chop lots of veggies and mix with protein or noodles!

• Salad: Salads are a great way to get in your servings of veggies! Choose your favorite mixed greens for the base and pile on the vegetables. It’s a great way to add variety to a boring salad.

• Soup: You can make a traditional vegetarian soup with all vegetables or add more veggies into your favorite like chicken noodle recipe.

• Snack Time: Next time you are hungry for a snack, try raw veggies! A great on-the-go snack are carrots dipped in hummus or cucumbers dipped in dressing!

If you are looking for more yummy recipes, check out Enjoying Food Peace: Recipes and Intuitive Eating Wisdom to Nourish Your Body and Mind (my most recent cookbook, which you can purchase here if you haven’t already)

Your Turn To Action: How many different colors of veggies will you be cooking with on National Eat Your Veggies Day? Let me know in the comments below.

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