Eat green for National Nutrition Month

Mustard greens bring a spicy flavor to the table. These greens provide dietary fiber, and are an excellent source of vitamins A, C, E, K, B6, along with folate, calcium, phosphorus, potassium, copper and manganese.Kale is an excellent source of vitamins A, C, and K, plus it is a good source of calcium. Other nutrients found in kale are folate and potassium.Collards have a wide leaf that makes them popular for vegetable wraps. Collard greens are an excellent source of dietary fiber, vitamins A, C, E (Alpha Tocopherol),  K, Riboflavin, vitamin B6, folate, calcium and manganese.View the list »
Green smoothies are a tastey way to add green nutrition to your diet.

Nutrition newsletter

March brings with it the start of spring, Daylight Savings Time, Saint Patrick's Day, and a chance to get back to eating healthy. March is National Nutrition Month. The key word is nutrition. It's not national dieting month, or national weight loss month, but an opportunity to focus on better nutrition and green nutrition is a great place to start.

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Importance of vegetables

Vegetables are loaded with natural nutrients including vitamins A and C, potassium, folic acid, and dietary fiber, yet with all those benefits vegetables are not high in calories. Dietary fiber in vegetables satiates, so they offer a big nutritional punch and help you feel full more quickly. As you move toward eating green other benefits include the fact that they are low in fat and contain no cholesterol in their natural form.

How much green is good for you?

A serving size of vegetables is roughly a cup, whether you're eating cooked vegetables or drinking raw juice. How much is good for you will depend on your age, sex, and how active you are. However, as a rough rule of thumb, most adults are supposed to eat two or three cups of vegetables each day but eating leafy greens is a little different because two cups of leafy greens counts as one serving.

Green smoothies are a great way to add green nutrition to your diet

You can add more vegetables to your diet by trying a vegetarian main dish like chili or lasagna once or twice a week, or add a side salad to your dinner menu. However, one of the tastiest ways to add leafy greens to your diet is with a green smoothie, which by the way don't always "look" green. For instance, the green smoothie recipe shared on the 21 Day Healthy Habits Challenge is made with bananas, kale, pineapple, strawberries, and fresh grapefruit juice.

For more information on National Nutrition Month and resources to help you eat healthier, visit eatingright.org.

View the list
  • Collards have a wide leaf that makes them popular for vegetable wraps. Collard greens are an excellent source of dietary fiber, vitamins A, C, E (Alpha Tocopherol),  K, Riboflavin, vitamin B6, folate, calcium and manganese.
  • Kale is an excellent source of vitamins A, C, and K, plus it is a good source of calcium. Other nutrients found in kale are folate and potassium.
  • Mustard greens bring a spicy flavor to the table. These greens provide dietary fiber, and are an excellent source of vitamins A, C, E, K, B6, along with folate, calcium, phosphorus, potassium, copper and manganese.
  • Romaine lettuce along with green and red leaf lettuces are familiar salad ingredients and offer better nutrition than iceberg lettuce. Romaine lettuce provides 7.7 grams or protein per head as well as vitamins and minerals
  • Swiss chard is a good source of vitamins A and C, however, because it contains oxalates which can bind to calcium when cooked, people who are prone to kidney stones should avoid eating too much of this leafy green when cooked.
  • The greens of the turnip are often cut off and discarded, and it's a shame. These tender greens offer a sharp flavor and are packed with vitamins A, C, and K, plus they are a good source of vegetable protein.
  • Spinach is a dark-green, mild-tasting leafy vegetable rich in vitamins A, C, and folate. Like Swiss chard, those prone to kidney stones should not eat too much cooked spinach, but it's great as a raw spinach salad or used as an ingredient in a smoothie.
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Suggested by the author:

, Nutrition Examiner

Donna Sundblad's years of editorial writing reflect her multifaceted interests and life experience. She cultivated a deeper understanding of the importance of diet and exercise early in life as an assistant manager in a woman's fitness spa where she helped clients reach their weight loss goals...

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