veg·e·ta·ble
/ˈvejtəbəl,ˈvejədəbəl/
Definition. Noun.
An edible plant of which some part such as the flower, fruit, stem, leaves, root, or seeds is used for food.
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Why Eat Veggies
Vegetables are a crucial part of a balanced diet due to their high nutrient density. They provide beneficial plant compounds like antioxidants, and essential vitamins and minerals, such as vitamins A and C fiber, folate, potassium Vegetables are also low in fat and calories, making them a healthy choice and great for weight management. They also offer a wide range of health benefits due to their diverse nutrient profiles.
Some of the many health benefits of vegetables include:
- Digestive Health: Vegetables such as leafy greens are high in dietary fiber and nutrients that help feed your good gut bacteria, and support a healthy microbiome.1
- Eye Health: Certain vegetables, particularly those high in vitamins A and C like carrots and bell peppers, can help protect eye health. Vitamin A is essential for night vision, while vitamin C can help prevent age-related macular degeneration.2
- Skin Health: Many vegetables are high in antioxidants and vitamins like vitamin C, which can help promote healthy skin. Antioxidants help to combat free radicals, which can cause damage to skin cells.3
- Weight Management: Vegetables are low in calories and high in fiber, making them a great choice for weight management. The fiber in vegetables can help control blood sugar and manage weight by promoting feelings of fullness.4
- Better health: Regular consumption of vegetables is thought to lower the risk of various health problems, such as heart disease, diabetes, and stroke. This is largely due to the high amounts of bioactive compounds they contain.5
- Cancer Prevention: Some vegetables contain compounds that have been shown to have cancer-fighting properties. For example, cruciferous vegetables like broccoli and kale contain sulforaphane, a compound that has anti-cancer properties.6,7
Eat. The. Rainbow.
To get the most health benefits, eat a variety of vegetables. Different vegetables contain different types of nutrients, so eating a wide range can help ensure you get a balanced diet.
How to Buy,Prep + Store
Buy + Store: Look for fresh, brightly colored vegetables that are firm to the touch. Store leafy greens in the refrigerator and root vegetables in a cool, dark place. Most vegetables will stay fresh for a week if stored properly.
Prep + Cook: Wash vegetables thoroughly before eating. Steaming or roasting vegetables can enhance their flavors while preserving nutrients. Avoid overcooking to prevent nutrient loss.
How to Use: Vegetables can be incorporated into almost any meal. From smoothies and salads, to stir-fries, soups, or simple side dishes.
Eat. The. Seasons.
Some vegetables are available almost year-round, while others are best bought in season, when they are most nutritious and bursting with flavor. Otherwise frozen vegetables are just as nutritious, because they are harvested and frozen at peak season.
Spring
Asparagus
Avocados
Broccoli
Cabbage
Carrots
Celery
Collard Greens
Garlic
Kale
Lettuce
Mushrooms
Onions
Peas
Radishes
Spinach
Swiss Chard
Turnip
Summer
Beets
Bell Peppers
Carrots
Celery
Corn
Cucumbers
Eggplant
Garlic
Green Beans
Lima Beans
Okra
Summer Squash
Tomatillos
Tomatoes
Zucchini
Fall
Beets
Bell Peppers
Broccoli
Brussels Sprouts
Cabbage
Carrots
Cauliflower
Celery
Collard Greens
Garlic
Green Beans
Herbs
Kale
Lettuce
Mushrooms
Onions
Parsnips
Peas
Potatoes
Pumpkin
Radishes
Rutabagas
Spinach
Sweet Potatoes
Swiss Chard
Turnips
Winter Squash
Yams
Winter
Avocados
Beets
Brussels Sprouts
Cabbage
Carrots
Celery
Collard Greens
Kale
Leeks
Onions
Parsnips
Potatoes
Pumpkin
Rutabagas
Sweet Potatoes
Swiss Chard
Turnips
Winter Squash
Yams
How Much Veggies?
According to the USDA MyPlate, adults should aim to eat about 3 cups of vegetables a day. All forms of vegetables count towards your daily intake, including fresh, frozen, canned, and dried vegetables.
The following examples count as 1 cup:
- 1 cup of raw or cooked vegetables
- 1 cup of vegetable juice
- 2 cups of raw leafy salad greens
| Daily Recommendation by Age 1 | ||
|---|---|---|
| Toddlers | 12 to 23 months | ⅔ to 1 cup |
| Children | 2-3 yrs | 1 to 1½ cups |
| 4-8 yrs | 1½ to 2½ cups | |
| Girls | 9-13 yrs | 1½ to 3 cups |
| 14-18 yrs | 2½ to 3 cups | |
| Boys | 9-13 yrs | 2 to 3½ cups |
| 14-18 yrs | 2½ to 4 cups | |
| Women | 19-30 yrs | 2½ to 3 cups |
| 31-59 yrs | 2 to 3 cups | |
| 60+ yrs | 2 to 3 cups | |
| Men | 19-30 yrs | 3 to 4 cups |
| 31-59 yrs | 3 to 4 cups | |
| 60+ yrs | 2½ to 3½ cups | |
Level up your Veggie. Intake.
Step 1
Make it Easier
- Meal Prep. Prepare your vegetables at the beginning of the week. Having them cleaned, cut, and ready to go will make it much easier to grab them when you’re hungry or cooking mid-week.
- Make vegetables accessible. Keep a bowl of fresh vegetables on the counter or at eye level in your fridge. If they’re the first thing you see when you’re looking for a snack, you’re more likely to eat them.
- Veggie snack box for work. Prepare a box of cut-up vegetables like carrots, cucumbers, and bell peppers. It’s easy to carry and can be a quick go-to snack during your break at work.
- Pre-cut vegetbles. If you’re short on time or don’t like the prep work, just buy pre-washed, pre-cut vegetables.
- Frozen veggies. Keep frozen vegetables in the freezer that you can add to meals when cooking a quick meal.
- Vegetable subscription box. Many companies deliver fresh, seasonal vegetables right to your door. This can be a fun way to try new types of vegetables.
Step 2
Keep Track
Don’t just say I’ll eat more veggies. You need to be more precise. Here’s what to do:
Set Clear Goals: Start with a specific goal in mind, such as “I will eat one extra serving of vegetables at dinner every day this week.” Once you’ve achieved this, gradually increase your goal.
Keep a Food or Wellness Diary: Keeping track of what you eat can help you see if you’re meeting your vegetable goals. There are also many apps available that can make this process easier.
Set Reminders: Use your phone or digital assistant to set reminders to eat vegetables. This can be especially helpful when you’re trying to establish a new habit.
Step 3
Recipe Ideas
Vegetables are packed with flavor and texture. So go beyond potatoes. Here’s how:
- Add spinach, kale, or any other leafy green to your smoothies. Spinach can be added to sweet smoothies as it’s very mild.
- Make an omelette with lots of veggie add-ins like bell peppers, mushrooms, and spinach.
- Roast vegetables until they’re tender and slightly caramelized for an easy dish that really enhances their flavor.
- Make fresh vegetable juice or try infused water with cucumber and lime.
- Vegetable soup is easy to make, delicious, and comforting.
- Turn veggies like zucchini and sweet potatoes into noodles, or cauliflower into rice.
- Make easy breakfast egg muffins packed with veggies, and full protein and nutrients.
- Stir-fry a mix of your favorite vegetables such as broccoli, snap peas, and bell peppers.
- Make breakfast hash with your favorite root vegetable and some flavorsome add-ins.
Types of Vegetables
These are the main types of vegetables.
