By United Supermarkets Dietitian Team
United Supermarkets’ Lifestyle Desk
Hopefully, everyone wore their green for St. Patrick’s Day! That being said, while we have green on the brain, let’s talk about incorporating green in our diets and on our plates. Green is a fantastic diet color (along with all the others) so with the season among us let’s unpack what’s so great about green!
What’s great about green?
Why are green fruits and vegetables so good? First, most produce offers the benefit of fiber, which can help maintain digestive health and help keep you full for longer. Consuming a good amount of fiber may also help decrease cholesterol levels and control blood sugar levels.
Overall, fiber is great for maintaining health in general. It is recommended that men consume 38 grams of fiber per day and for women to consume 25 grams of fiber per day. Green produce also contains chlorophyll, which is a phytonutrient. Phytonutrients can help reduce inflammation in the body and help protect against oxidative stress. Oxidative stress occurs when there is an imbalance between free radicals and antioxidants. Free radicals can help fight off pathogens, but when there is an imbalance between free radicals and antioxidants, the free radicals can begin attacking fatty tissue, DNA, and proteins in the body.
This damage to the body can lead to chronic diseases such as diabetes, high blood pressure, heart disease, and cancer. Therefore, consuming green produce that contains these phytonutrients helps increase the amount of antioxidants in the body, leading to a balance between antioxidants and free radicals. This balance decreases the damage to the body and decreases the chances of developing a chronic disease, essentially increasing a person’s immunity.
Green vegetables also contain important vitamins and minerals for health. Dark, leafy green vegetables are great sources of iron, potassium, calcium, and magnesium, as well as vitamins K, C, E, and B vitamins. Green-colored fruits such as honeydew melon, kiwi, and limes are great sources of vitamin C, which is a powerful antioxidant as well. Consuming a proper amount of all vitamins and minerals are important for maintaining overall health! Green fruits and vegetables provide a wide range of benefits, so pack a green lunch today!
Green Lunch Ideas
- Spinach pasta with pesto, sauteed broccoli, and shredded chicken, a side of sauteed zucchini, and granny smith apple slices for dessert
- Spinach tortilla with romaine lettuce, sliced turkey, green bell pepper slices, and cucumber with a light drizzle of olive oil and lemon juice for dressing. Pair this wrap with a few slices of sage derby cheese, green grapes, and kiwi slices!
- Green bell pepper halves stuffed with a mix of tofu chorizo, cilantro lime rice, guacamole, and queso fresco crumbles (if it’s all mixed with guacamole, it will be green?) Pair these vegetarian taco boats with a side of sugar snap peas and a juicy green pear.
Pear Burrata Salad
INGREDIENTS
1 small bunch Kale
1, 5 oz. pkg Arugula
2 Pears
1 cup red grapes
4 oz. Burrata
1/4 c. Walnut pieces
1 lemon
Salt and pepper to taste
DIRECTIONS
1. Dice pears
2. Tear kale off stem in bit size pieces
3. Slice grapes in coins or quarters
4. Roughly chop walnuts
5. In a bowl combine kale and arugula
6. Layer in pears, grapes, and walnuts
7. Squeeze a lemon over the salad
8. Season with salt and pepper as desired
