Here are eight ways to get more green vegetables into your meals

St. Patrick’s Day is right around the corner, and we are all excited to go green – in the way we dress, greening our fountains and even our beer. But something you should do year round – eat your green veggies.

All vegetables have micronutrients, but green leafy vegetables in particular tend to have a large variety of micronutrients (vitamins and minerals), explains Sarah Hanson, St. Joseph’s/Candler Bē Health and Well-Being® navigator and certified health and wellness coach. Green vegetables also are high in insoluble fiber, which aids in regularity and helps support weight management.

Some of the vitamins and minerals found in green vegetables are vitamin B12, vitamin B6, folic acid, vitamin E, vitamin K, biotin, pantothenic acid, calcium and iron. Here are a few examples of green vegetables Hanson encourages you to include in your diet:

• Kale
• Spinach
• Collard, mustard and turnip greens
• Broccoli
• Cabbage/Brussels sprouts
• Bok Choy
• Asparagus
• Green beans
• Peas

Wondering how you can get more green veggies in your diet, especially getting your kids to eat their vegetables? (Something as a mom of two Hanson totally understands.) Here are some tips:

1. Try a new green vegetable each week.
2. Cook them in different ways, such as sautéing greens with garlic or herbs or asparagus sautéed with seasoning.
3. Add green vegetables, such as spinach or zucchini, to your pasta sauces.
4. Sauté broccoli, asparagus, spinach, kale, mustard greens, turnip greens or Bok Choy into your next omelet.
5. Use any of those vegetables in your next stir fry, combining with pasta and olive oil after sautéing.
6. Add greens to your smoothie or juice.
7. Add more vegetables to your salad – cut up green beans to add a nice crunch.
8. Use a low-fat dip or salad dressing with broccoli – the kids will love it.

It’s OK to be colorful

Green is just one color on the vegetable rainbow, Hanson reminds us. While they contain a variety of micronutrients, it’s important to still get a good assortment of all your vegetables to consume each purposeful micronutrient as well as plenty of fiber, which helps with micronutrient absorption and hydration.

“While green vegetables are full of micronutrients, I also encourage you to still get a variety of colorful veggies on your plate,” Hanson says. “Vegetables are full of essential vitamins, minerals and antioxidants that provide many health benefits for your body. They also are generally lower in calories and higher in nutrients that can help prevent disease risk as we age.“