We seem to have a "veggies galore" theme going here. But that's okay! In our third post in a row on veggies, we share this from NDSU food and nutrition specialist Julie Garden-Robinson. Photo courtesy Pixabay.
Harvest nutrition this fall
by Julie Garden-Robinson, PhD, LRD
Think back to what you ate yesterday or the day before yesterday. How many one-cup servings of vegetables did you eat?
Any kind of vegetables (corn, peas, beans, carrots) count. You can count two cups of raw leafy salad greens as one cup. You can count one cup of cooked beans (such as black beans or kidney beans) as one cup of vegetables.
Pause a bit and add up your total.
Next, let’s see how your total compares to the recommendations. Women ages 19 to 30 should aim for 2 ½ to 3 cups, and women 31 and older should aim for 2 to 3 cups of vegetables daily.
Men ages 19 to 59 should aim for 3 to 4 cups, while men ages 60 and older should aim for 2 ½ to 3 ½ cups of vegetables daily.
If you are eating the recommended amount or more, then pat yourself on the back. Only about one in 10 adults meets the recommended daily amount of vegetables.
Why eat plenty of veggies as part of an overall healthy diet? Vegetables are naturally low in calories and they provide fiber, vitamins and minerals that help us stay healthy and reduce our risk for diseases.
Eating more vegetables and fruit may reduce our risk for heart disease and help us manage our blood pressure. Eating plenty of vegetables and fruit) also can reduce our risk for certain kinds of cancer. The fiber in veggies can help promote digestive system health.
Fall is an ideal time to enjoy colorful vegetables fresh or to preserve them safely. We at NDSU Extension have lots of materials to help with preparation, canning, freezing and drying. Visit www.ag.ndsu.edu/food and go to “Preparation” then “Vary Your Veggies” or “Field to Fork/Garden to Table” to explore recipes. If you have more than you can eat right now, navigate to “Food Preservation” on the same site. Many NDSU county offices have printed copies available.