In Nutrition

Happy Wellness Wednesday!

Wellness Wednesday emails are designed to provide you with simple tools, information, and resources to encourage positive and healthy lifestyle choices. As a proud recipient of The Healthy Arizona Worksite Award, The Be Kind People Project is committed to the health and wellness of their employees, friends, and family.

The value of veggies

Eating vegetables provides a variety of nutrients, fiber, vitamins, and minerals needed for the health and maintenance of your body. It doesn’t matter if they are raw, cooked, canned, dried, or dehydrated – all vegetables count!

How many servings of vegetables do I need?

The amount of vegetables you need to consume every day depends on your age, sex, and level of physical activity. The amounts recommended from the U.S Department of Agriculture’s MyPlate guidelines are based on individuals that get less than 30 minutes of moderate physical activity per day.

Click here for the Daily Recommendations for all age groups!!

What are the benefits?

Stay healthy by eating plenty of fruits and vegetables every day. People that eat more vegetables are less likely to develop chronic diseases. Here are some of the benefits:

  • Low in fat and calories and have no cholesterol.
  • Vitamin A: Helps maintain eye health and skin health to protect against infections.
  • Vitamin C: Helps in iron absorption as well as help heal wounds. Also helps keep your teeth and gums healthy!
  • Folic Acid: Helps with the formation of red blood cells. Women of childbearing age that are looking to get pregnant should consume adequate amounts of folate from food, in addition to receiving folate from supplements or fortified foods.
  • Dietary Fiber: Provides a feeling of fullness and is an important part of an overall healthy diet. Other benefits include reducing blood cholesterol levels, reducing risk of developing heart disease, and promoting proper bowel function.
  • Potassium: Helps maintain healthy blood pressure.

Vegetable vitality!

Different vegetables are packed with a variety of vitamins and nutrients to keep you healthy. However, some vegetables are better than others. Here are some of the best of the best vegetables for you:

  • Spinach: One cup of spinach is low in calories and is packed with vitamins A and C, magnesium, folate, iron, calcium, and antioxidants. It also contains your daily recommended amount of vitamin K.
  • Broccoli: A cup of broccoli contains your full daily recommended amount of vitamin K, as well as TWICE your daily recommended amount of vitamin C!
  • Beets: Beets are packed with heart-healthy nitrates that can help improve heart health by lowering blood pressure. They can also help with individuals that are dealing with diabetic neuropathy.
  • Peas: Peas are a great source of plant-based protein, so they are great for vegan and vegetarian-based diets to boost protein intake. They are also high in fiber, which promotes the number of good bacteria in your gut for a healthy digestive tract.

Want to learn more? Click here for a list of the 15 healthiest vegetables!

A victory for veggies!

What is your favorite vegetable? Let us know and share your favorite way to eat your veggies!

Published September 23rd, 2020

By Krysta Flores, School Wellness Programs & Events Coordinator at BKPP

Questions? Comments? Want to contribute to the Wellness Wednesday Bulletin?
Send your ideas to Krysta Flores at krysta@bkpp.org.