KIT Fx - Week 5 Vegetables - Dark Green

Week 5 – Vegetables-Dark Green

http://kidsintraining.com/kitfx.htm

Through all the years I have helped others lead a healthier lifestyle the most confusion has come from what qualifies as a vegetable and how much should we eat. Every region of the country has its own variety of local favorites and what is popular in one area can be relatively unknown in another. I was raised in Southern California and until I visited the south I never tasted turnip or collard greens but I had either romaine, bok choy or spinach almost every day. There is such a variety of wonderful vegetables, especially fresh local ones that we should look into expanding our diet in this very healthy way.

According to the government standards most kids should get about 1-3 cups of vegetables per day, adults about 2-3 cups per day. From their website http://www.mypyramid.gov/pyramid/vegetables.html
The amount of vegetables you need to eat depends on your age, sex, and level of physical activity. Recommended total daily amounts are shown in the first chart.

This chart shows the amounts of various kinds of vegetables that qualify as a “cup”.
http://www.mypyramid.gov/pyramid/vegetables_amount_table.html

Furthermore, they recommend this daily intake should be comprised of a variety of vegetables.
Vegetable subgroup recommendations are given as amounts to eat WEEKLY. It is not necessary to eat vegetables from each subgroup daily. However, over a week, try to consume the amounts listed from each subgroup as a way to reach your daily intake recommendation.

The same link has a second chart that shows the amounts of recommended various kinds of vegetables in each of the 5 subgroups – Dark Green, Orange, Dry Beans & Peas, Starchy and Other.
http://www.mypyramid.gov/pyramid/vegetables_amount_table.html

Out of the 5 subgroups it is my experience that Starchy and Other vegetables are the most commonly eaten. The first three, Dark Green, Orange & Dry Beans & Peas are less popular and where we will be concentrating on the next 3 weeks.

KIT Fx - Week 5: Eat the recommended amount of Dark Green Vegetables

Based on this recommendation most kids should get about 1-3 cups of dark green vegetables per week, adults about 3 cups per week.

Dark green leafy vegetables are a rich source of minerals (including iron, calcium, potassium, and magnesium) and vitamins (including vitamins K, C, E, and many of the B vitamins).

Examples of Dark Green Vegetables - bok choy (Gung Hay Fat Choy! Happy Chinese New Year!), broccoli, collard/mustard/turnip greens, dark green leafy lettuce, kale, mesclun, romaine lettuce, spinach, and watercress. Remember not to overcook them!

Pick 2-3 vegetables you and your family will enjoy and incorporate them into your daily diet. Divide the recommended intake for each of you over the week. Here is an example using Spinach, Broccoli and Romaine:

Monday – (dinner) Spinach salad
Wednesday – (dinner) Steamed Broccoli
Friday – (lunch) Romaine salad
Saturday – (dinner) Stir Fry w/Broccoli

Remember that every week builds upon the work done in previous weeks so keep up all that progress and let’s keep moving. Thanks to those of you who have emailed me how your family is doing. Share that communication with others such as what your family is liking/accepting, helpful hints and other information by posting a comment below.
maylene