National Nutrition Month: The Value of Varying Your Vegetables

March 3, 2025

Did you know March is National Nutrition Month? Many Americans’ diets consist of high levels of saturated fats, sodium, and added sugars, and these dietary patterns can lead to serious health issues, including hypertension, diabetes, high cholesterol, and heart disease. These complications can lower both the quality and length of your life.

The benefits of healthy eating add up over time, and the NYCDCCBF encourages our members to develop and maintain healthy eating habits. One way to add nutrition to your diet is to add a variety of vegetables. Not only do you get the vitamins and minerals the vegetables contain, but by adding them in place of less-healthy foods, you can lower the amounts of saturated fats, sodium, and added sugars in your diet.

Below are some simple ways you can incorporate more vegetables in your daily routine. As always, you should consult your doctor before beginning any new nutrition plan.

5 Ways to Vary Your Vegetables

1. Start Your Day with Vegetables
Add leftover cooked vegetables to your omelet or breakfast wrap. Or, add spinach to a morning smoothie and enjoy a burst of flavor and nutrition!

2. Add Variety to Your Salad
Make your salad pop with color and flavor by including bell pepper, radish slices, or diced red onions. Include seasonal vegetables for variety throughout the year.

3. Try a Stir-Fry
Stir-fry vegetables like carrots, shredded cabbage, greens, and fresh mushrooms for a quick meal. Add some tofu as a protein source.

4. Spruce Up Your Sandwich
Add spinach or some thinly sliced sweet onions to your favorite sandwich or wrap for extra flavor and a little crunch.

5. Take Vegetables on the Go
Carry along some crunchy carrot, celery, or jicama sticks. Enjoy your veggies with a low-fat dip or hummus.

For more nutrition information, including healthy recipes, visit the USDA Food and Nutrition Service page here: https://www.myplate.gov/eat-healthy/vegetables

To learn more about the health benefits of dark leafy vegetables, check out our printable flyer below: