All About Vegetables! Budget and Family-Friendly Ways to Add More Produce To Your Plate
WRITTEN BY HANNAH BAKOWSKI
Ever since childhood, you’ve probably heard the phrase, “eat your vegetables!” I think it’s safe to say that most have heard this before and possibly even told this to someone else. But, why is it so important that we eat our vegetables?
Vegetables are full of nutrients that our bodies need to function and be healthy. They contain important vitamins and minerals such as vitamin A, vitamin C, folate, and potassium. Some vegetables such as dark leafy greens (think kale and spinach) are high in calcium and vitamin D as well7. While vegetables are low in calories, fat, and protein, they do contain fiber-rich carbohydrates which help fuel our bodies, help us feel full, as well as aid in preventing cardiovascular diseases, diabetes, and some cancers4,7. Despite these facts and ongoing research studying the importance of vegetables in a diet, most Americans are not consuming enough vegetables every day which can lead to increased health risks such as diabetes, cardiovascular disease, cancer, constipation, and many others6.
So, how large a portion of vegetables should you be eating every day? Unfortunately, this isn’t a simple answer. This amount depends on age, sex, height, weight, physical activity, and whether or not a person is pregnant and/or breastfeeding5. Luckily, researchers and scientists have developed a guideline to help. The following chart from MyPlate outlines how many servings of vegetables an individual should have daily:
While many nutritional labels include recommended servings, many may not understand what a serving size is composed of. Fortunately, you don’t need to eat an entire crown of broccoli or a bag of carrots to get your daily intake. Actually, a variety is preferred since each group of vegetables contains different amounts of nutrients; a good rule to keep in mind is that 1 cup of raw or cooked vegetables and 2 cups of leafy greens is considered one serving.
See this chart from MyPlate which outlines serving sizes for most common vegetables.
While understanding portions and serving sizes is helpful, many families still face many obstacles when it comes to including enough vegetables into their meals. For example, fresh produce is often more expensive, while families with limited time may lean on quick, prepackaged meals instead of preparing dishes that center on different vegetables.
Buying Vegetables on a Budget
Buy in Bulk: A study published in 2018 found that low-income households can eat healthy on a budget. One of the main conclusions was to encourage shopping at stores that sell low-price bulk items4. Buying in bulk is a great way to get all the vegetables you need, at a lower price. The tricky part with this is making sure you use all the vegetables before they go bad. A good way to prevent food waste when buying in bulk is to wash and prep all your vegetables when you get home. Then, you can portion out what you’ll need for the week and freeze the rest!
Buy Vegetables that are in Season: Typically, seasonal vegetables are cheaper than vegetables that are not in season. This is because the supply is higher since these are the vegetables that are growing in abundance. A good way to buy seasonal vegetables is to buy from local farms or Farmer’s Markets. Local vegetables are a cheaper option since they don’t have to be transported across the country. This is also a more sustainable option and helps to support local farms. Buying from farmer’s markets ensures you are buying fresh, quality products at a lower price which helps to cut down on your vegetable costs!
Try Buying the “Ugly” Vegetables: While beauty is in the eye of the beholder, many progressive grocery delivery services offer budget-friendly produce options while also cutting down on food waste. Services such as Imperfect Foods, Misfits Market, and Thrive Market offer affordable produce by selling off products that are deemed “unsellable” in commercial grocery stores. By utilizing these services, your family can enjoy fresh produce at a discounted price with the convenience of delivery right to your door.
Buy Frozen: Frozen vegetables are often misunderstood for lacking in freshness, although they can actually be just as fresh, or even better. Vegetables are often frozen at their peak ripeness so they’re packed with flavor and nutrients1. While it’s good to buy fresh vegetables as well, the ones found in stores are usually picked before ripening, transported across the country, and then ripened on the truck. Having frozen vegetables on hand can also be helpful in preparing quick weeknight meals in a pinch.
How to Increase Your Daily Vegetable Intake
Try adding a plant based meal: Meatless Mondays have become a popular ritual among individuals who are interested in not only improving their health but the health of our planet8. While you don’t have to eat a plant based meal every Monday, adding a vegetarian or even vegan meal into your meal rotation can help increase your vegetable intake. This can also cut down on your grocery bill since meat, fish, and poultry are typically the most expensive things on your grocery list.
Enjoy Vegetables as a Snack: This is a great way to not only increase your vegetable intake but help you build a snack that maintains hunger, as described in my last blog! Replacing a bag of chips with a cup of carrots and your favorite dip can allow you to reach your daily vegetable goals while being nutritious and more energizing than a processed snack.
Add More Vegetables to Your Dish: When you sit down for a meal, what is the first thing you add to your plate? Usually, it's meat or starch which then takes up more space on your plate. Instead, try putting your vegetables down first, and try to get about a serving size or a little under half your plate. If you look at the Harvard Healthy Eating Plate below, you can see just how many veggies you should be eating9.
