National Veggie Day

It’s time to eat up! June 17th is National Eat Your Veggies day. What’s a summer BBQ without corn on the cob, a side of potato salad, freshly roasted asparagus and a slice of juicy watermelon?

Rich in vitamins, minerals and nutrients, research has shown that people who consume fruits and veggies as part of their daily diet are likely to have a reduced risk of some chronic diseases such as heart disease, and are more likely to be protected against certain types of cancers.

Fruits and veggies are naturally low in calories, many are high in fiber, and some even contain antioxidant properties. It’s no wonder that we’ll try all ways to get our kids to love them!

Which Fruits and Veggies are Worth Buying Organic?

If you get overwhelmed in the fresh produce aisle, this report may help. According to the The Environmental Working Group’s 2021 Shopper’s Guide to Pesticides in Produce™ the following make up the Dirty Dozen, meaning they were found to have the most pesticide residue. So if you are going to splurge on organic, these are the fruits and veggies to do it on:

  1. Strawberries
  2. Spinach
  3. Kale, collard and mustard greens
  4. Nectarines
  5. Apples
  6. Grapes
  7. Cherries
  8. Peaches
  9. Pears
  10. Bell and hot Peppers
  11. Celery
  12. Tomatoes

You don’t need to worry about shelling out extra money for the Clean 15. You can find that list here.

Now that you plan to fill up your cart with all the fresh produce, how do you get your kids to actually eat it?

It can be tough to get the little ones excited for fruits and veggies, so here are some tips to have them requesting more:

  1. Leave their favorites that don’t need to be refrigerated (such as apples, bananas, oranges and pears) in a bowl on the counter so they’ll be reminded to eat them as a snack.
  2. Wash and cut up refrigerated fruits and veggies so they (or an adult) can easily grab them.
  3. Serve them with their favorite dip (like hummus).
  4. Add a fruit or veggie to every meal.
  5. Try out some vegetarian recipes.
  6. Put them in smoothies (so refreshing in summer) or soups.
  7. Throw some veggies in their favorite dinners. Cooking up a chicken quesadilla? Add in some sautéed spinach.
  8. Visit a local farm that offers fruit or vegetable picking. They will have so much fun and will look forward to eating what they have picked.
  9. Grow your own veggies in your garden. They won’t be able to wait to see what the seeds they plant turn into!

The amount of fruit and veggies needed daily varies depending on age, sex, and level of physical activity according the USDA. Take a look at the breakdown for fruit and vegetables.

Enjoy National Eat Your Veggies Day and all the deliciousness that comes with it!


Dirty Dozen

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