30 Day VegOut!


by Nadine Sigle, Family and Consumer Sciences Agent

March is national nutrition month and at the beginning of the month our state nutrition specialist, Mary Meck Higgins, shared a challenge with us that she tried last year. The challenge is to eat 30 different vegetables in 30 days or less. I decided to give it a try.

Today is March 10th and I’ve already eaten 20 different vegetables – avocado, bell peppers, broccoli, cabbage, carrots, cauliflower, celery, corn, cucumbers, green beans, lettuce, mushrooms, olives, onion, peas, radishes, spinach, summer squash, tomato, and zucchini. Coming up with the last 10 may be a little more challenging but with veggies available in fresh, canned or frozen forms I should be able to meet the challenge.

By meeting this challenge, I will be eating many green veggies which contain health promoting phytochemicals including lutein and indoles. They help protect against certain cancers and help maintain vision health and strong bones and teeth.

On St. Patrick’s Day this year, I might add another couple of green veggies to the list such as okra, asparagus, or Brussels sprouts. Cabbage is a given whether I eat it as corned beef and cabbage, cole slaw or in a hot minestrone soup.

If you would like to join the challenge go to www.vegoutwithrfs.org. You’ll find a log to keep track of the veggies you’ve eaten, as well as, some ideas for other veggies you may not typically think about.

And if you are looking for some food ideas for St. Patrick’s Day check out the University of Nebraska Cook It Quick Newsletter, Go for the Green on St. Patrick’s Day, at http://food.unl.edu/cook-it-quick-newsletter-march-2014. (On a side note, the chocolate chip yogurt cookie recipe listed in the newsletter looks really good. I think I’ll be giving them a try.)

Eating healthy can be a challenge but the health benefits are worth it. If we combine adequate physical activity with a healthy diet, the health benefits are even greater. For more information on healthy eating or the importance of physical activity contact the extension office. And don’t forget, Walk Kansas starts on March 16th and runs through May 10th. It’s the perfect opportunity to track your physical activity along with the fruits and veggies you are eating.

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