National Nutrition Month

Eating of the Green: The Benefits of Working More Greens Into Your Diet

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This St. Patrick’s Day, Uncas Health District is encouraging you to add a little more green to your day — in the form of nutritious greens!

Yes, we know that the occasion is usually celebrated with richer foods (and drinks). But since St. Patrick’s Day takes place during National Nutrition Month, it’s also a perfect opportunity to explore vibrant, healthy greens that can boost your well-being. Here’s how the “eating of the green” can be good for you.

 

The Power of Green

There’s a reason your parents told you to eat your broccoli when you were a kid. Green vegetables are nutritional powerhouses, packed with essential vitamins, minerals, and antioxidants. Here’s why they deserve a place on your plate:

  • Vitamins and Minerals: Greens provide a rich array of vitamins and minerals, supporting everything from immune function and vision to bone health and blood clotting.
  • Fiber: Leafy greens are excellent sources of dietary fiber, which promotes digestive health, helps regulate blood sugar, and can aid in weight management.
  • Antioxidants: Greens contain antioxidants that protect your cells from damage caused by free radicals, reducing the risk of chronic diseases.
  • Hydration: Many greens have a high water content, helping you stay hydrated.

 

No Shortage of Greens to Try

There are so many different types of greens to include in your diet, and each one brings something to the table. Here’s a look at some of the key nutrients you can find in some of the more popular options: 

  • Spinach: Vitamins A, C, E, and K, as well as iron, calcium, magnesium, and potassium
  • Kale: Vitamins A, C, and K, as well as fiber and antioxidants.
  • Collard Greens: Calcium and vitamin K.
  • Broccoli: Vitamin C, fiber, and antioxidants.
  • Brussels Sprouts: Vitamins K and C, as well as fiber.
  • Lettuce: Vitamins A, C, and K, as well as fiber and potassium. Romaine and other darker varieties are more nutritious than iceberg lettuce.
  • Green Beans: Vitamins A, C, and K, as well as fiber.
  • Asparagus: Folate and vitamins K and A.
  • Herbs: While they are often served in small quantities, herbs can provide additional nutritional value through assorted vitamins, minerals, and antioxidants.

Getting More Greens into Your Diet

People often have difficulties getting enough greens into their diet. Factors such as busy schedules or concerns about vegetables going bad can cause people to choose more convenient (but less healthy) options instead. Here are some ways you can routinely incorporate greens into your diet. 

    • Start a Garden: This provides a ready source of greens right at your own home! Even a small container garden can add plenty of fresh vegetable options to your meal plan
    • Make More Salads: Regularly include a side salad with your meals, and experiment with different greens, toppings, and dressings
    • Have a Smoothie: Spinach, kale, or other greens are perfect for blending into smoothies for a nutritional boost.
    • Green Cooking: Sautee greens with garlic, olive oil, and a squeeze of lemon for an easy side dish, or work them into dishes like soups, stews, omelets, and stir frys
    • Green Baking: Spinach or kale can be baked into crispy chips, or mixed into muffins, breads, or even brownies for a secret dose of greens.

By incorporating more greens into our diets, we can feel healthier and more energized. So, go ahead and “eat the green” – your body will thank you!

Building Healthy Habits for Balanced Eating

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March is National Nutrition Month, encouraging people to prioritize healthy eating as part of their overall well-being. The Mobile Health Team at Uncas Health District has been emphasizing this topic during their regular stops in the community, demonstrating how good nutrition is essential to staying healthy.

Here’s a look at why good nutrition is important, no matter what your age, as well as some helpful guidance on how you can develop healthy nutrition habits.

 

The Importance of Nutrition

  • For Children and Adolescents: Proper nutrition fuels growth, supports brain development, and builds a strong foundation for their health in adulthood. 
  • For Adults: A balanced diet provides the proper energy for daily activities, helps prevent weight gain and obesity, and reduces the risk of chronic diseases like heart disease, diabetes, and certain cancers.
  • For Older Adults: Good nutrition supports the changing needs that come with aging, helping older adults to maintain their muscle mass, strengthen their bones, and boost immunity.
  • General Benefits: Good nutrition has several universal benefits, including improved mood, better sleep, and overall vitality. 

 

MyPlate.gov: Your Guide to Balanced Eating

A great resource for creating balanced meals is MyPlate.gov, a simple, visual guide from the U.S. Department of Agriculture (USDA). If you’re still relying on the old food pyramid, MyPlate.gov is the place to go for updated guidance. It makes healthy eating easy to understand by emphasizing five food groups and their proportions:

  • Fruits: About a quarter of your plate should include fruits, featuring a variety of colors to provide a full range of vitamins and minerals.
  • Vegetables: Another quarter of your plate should be vegetables, prioritizing dark green, red, and orange vegetables for maximum nutrition.
  • Grains: A third quarter of your plate should include grains, which are essential for digestive health; make at least half of your grains whole grains, which are rich in fiber and great for your digestive health.
  • Protein: The last quarter of your plate should include lean protein sources like poultry, fish, beans, and nuts to help with building and repairing tissues.
  • Dairy: Older children and adults should have about three cups a day of low-fat or fat-free dairy products (or fortified soy alternatives) to provide calcium and vitamin D for bone health.

 

Healthy Habits to Embrace

Implementing the MyPlate.gov recommendations into your daily life is easier than you might think. Here are some practical tips:

  • Plan Your Meals: Once a week, plot out the meals you’d like to make for a week ahead. This will help you make healthier choices during your shopping trips and avoid impulse purchases. Home-cooked meals also tend to be healthier than restaurant or takeout food since you have more control over ingredients and portion sizes.
  • Involve the Whole Family: Make healthy eating a family affair! Explore new recipes, cook them together, and encourage each other to make healthy choices.
  • Snack Smart: Choose healthy snacks like fruits, vegetables, nuts, or yogurt instead of processed snacks that are high in fat or sugar.
  • Make Gradual Changes: Changing your diet takes time. Start by making small, manageable changes, like adding an extra serving of vegetables to your meals.

Adopting a healthy lifestyle is a continuous process. By following the MyPlate.gov recommendations and incorporating healthy habits into your daily routine, you can improve your overall health and well-being. Remember, small changes can make a big difference.

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