Eat some green for St. Patrick's Day

Today is St. Patrick's Day, so here are some tips for eating healthy green fruits and vegetables to celebrate.

• Try a spinach salad. If raw spinach is too bitter, mix in some Romaine or even a little iceberg lettuce. Darker greens have more nutrients, but mixing may help with the flavor. Spinach has a ton of nutrients, including over 1000% of the Daily Value for vitamin K, over 300% of the Daily Value for vitamin A, over 60% of the Daily Value for folate, over 35% of the Daily Value for iron, and over 25% of the Daily Value for calcium, potassium, and vitamin C. Spinach is also a good source of fiber.
  
• Add spinach to your smoothie. Try mixing blueberries (or other fruit), milk, yogurt, ice cream, or sherbet with a handful of spinach. You won't taste it but you will get the great nutrients from the spinach.
• Steam some broccoli for a side dish. Steamed broccoli retains most of the nutrients, such as vitamin C, vitamin K, vitamin A, and fiber. Broccoli is in season in the summer and fall. Brussels sprouts have nutrients similar to broccoli.
  
• Green peppers are versatile and can be eaten cooked or raw. They can be used in stir fry, salads, or eaten as a snack.
• Asparagus and cabbage also provide many nutrients. Asparagus has vitamin C, vitamin A, potassium, vitamin K, and fiber. Cabbage has vitamin C, potassium, vitamin K, magnesium, and fiber. Asparagus and cabbage are both in season in the spring and cabbage is in season in the fall too.
  
• Lima beans, peas, and green beans are also green vegetables to try. They have some of the same nutrients that were listed for the other green veggies.
  
• Kiwi and green apples are two green fruits. Kiwi is very high in vitamin C and both have fiber. Apples have vitamin C and potassium.
  

Remember to eat a variety of fruits and vegetables of all colors of the rainbow to get the nutrients you need. Most adults need between 2 1/2 to 3 cups of vegetables and 1 1/2 to 2 cups of fruit everyday. Children need a little less than that. Try to incorporate fruits and vegetables to all of your meals to meet the current recommendations.