Green represents a lot of terrific things, like “being green” is good for the environment and “making the green” is good for your wallet.  And if you like Saint Patty’s day, you will be sporting some green attire for good luck. 

What about eating your greens?  You never felt that lucky, as a kid, missing play time while staring at a plate of Brussels sprouts that you absolutely refused to eat.  Now looking back on those stubborn nights, you may just realize how lucky you were to be offered those wondrous greens. 

Eating foods of the green variety benefit you in many ways;  the potential for cancer prevention, protection against heart disease and type 2 diabetes, weight management, soluble and insoluble fiber, and not to mention the vitamins, minerals including calcium, antioxidants, phytochemicals, carotenoids, and flavonoids (A.K.A. really good things for your body and metabolism).Now are you interested in stepping up the greens?  

BENEFITS OF GOING GREEN 

LOW IN CALORIES:  Weight management and disease prevention go hand in hand.  By keeping your body at a healthy weight, you reduce your risk of heart disease, diabetes, and certain cancers.  The lower calorie greens typically range between 10-30 calories per ½ cup serving, which can play a very important role in weight management by replacing other high calorie foods.

Low calorie greens to try:   Spinach (1 cup raw = 7 calories), Swiss chard (1 cup = 7 calories), bok choy (1 cup = 10 calories), and cucumber (1/2 medium = 8 calories)

GREAT SOURCE OF FIBER: Greens contain both types of fiber, soluble and insoluble fibers that benefit the heart by reducing cholesterol and the waist line by filling you up on fewer calories.   Both types of fiber are helpful to regulate your blood sugar control.

Fiberful greens to try:  Cabbage (1 cup chopped = 5.16 grams carbohydrate of which 2.2 grams is fiber); Brussel sprouts (4 sprouts = 5.5 grams carbohydrate of which 2 grams is fiber), artichoke (1/2 medium = 6.7 grams carbohydrate of which 3.5 grams is fiber), and spinach (1 cup raw = 1 grams of carbohydrate of which 0.7 grams is fiber).

ANTIOXIDANT RICH: Many green vegetables are an excellent source of Vitamin C, which is an antioxidant.  What this means is that they limit cell damage and help repair cells that have been damaged by free radicals.  When free radicals are in action, they change the cell, which may lead to health risks including illness by decreasing your immune system, heart disease, cancer, and arthritis.

For green vegetables with an excellent sources Vitamin C to try:  Kale (1 cup raw = 80.4 mg), broccoli (1/2 cup cooked = 51 mg), Brussel sprouts (4 sprouts = 48.4 mg), and bok choy (1 cup = 30 mg)

FULL OF FOLATE: Folate is a vitamin found in high amounts in green vegetables, which plays a vital role in cell metabolism, especially for pregnant moms, growing babies and kids.  Folate is also involved in the metabolism of homocysteine.  High levels of homocysteine are connected to heart disease.

Folate rich greens to try:  Spinach (1 cup raw = 58 mcg DFE), brussel sprouts (4 sprouts = 47 mcg DFE), broccoli (1/2 cup cooked = 84 mcg DFE), and asparagus (4 spears = 89 mcg DFE).

LOW FAT:  The majority of green vegetables are naturally low in fat and saturated fat, which is great for your heart!

The following super green veggies have less than 0.5 grams fat per serving:  Kale, asparagus, broccoli, cucumber, brussel sprouts, bok choy, spinach, artichoke, swiss chard, and cabbage.

 For a fresh crunch!

•  Snack on cucumber and celery, both of these have <20 calories per serving (1/2 cucumber or 2 stalks of celery) and are full of fiber and water.  Both celery and cucumbers have been found to help lower your blood pressure.

 For a sweet treat!

• Try fruit for dessert or snacks!  Some delicious green fruits include melons, apples, grapes, and pears.   These fruits have ~1/3 the calories of the average dessert! 
• Add lime to foods for an extra sweet twist.  Limes are a great way to season foods without adding extra calories from fat. 

 It’s green on the inside!

• Kiwifruits are super sweet treats that are green on the inside!  Kiwi provides a great source of Vitamin C (95% of the daily value), the antioxidant that protects our body from cell damage, inflammation and cancer.  Kiwi also provides a good source of fiber useful in lowering cholesterol and keeping blood sugars under control.   Simply cut the kiwi in half and spoon out the insides. Be sure to eat the seeds for the extra fiber!
• Avocados are another green on the inside food that provides amazing nutrition benefits, including lowering your risk of cancer and promoting a healthy heart.  Add a slice of avocado to salads, soups, or sandwiches to enjoy these health benefits.

Super foods are a must!

• Broccoli and Spinach are great sources of iron, which help carry oxygen through your body to give you energy and calcium, essential for strengthening and protecting your bones!  Both are great sources of fiber containing ~4-5 grams fiber per cup, which is an excellent way to satisfy your appetite on less than 50 calories!  These two foods are super foods because they provide additional amazing health benefits with consumption, for example prevention of cancer, removal of toxins from our body, repair sun damaged skin, protect our heart from inflammation that may cause a heart attack or stroke, and enhance the immune system. 

By Emily Barr, MS, RD, CNSC