We often hear the phrase “eat the rainbow.” Today, let’s talk about one color that deserves a lot of attention: Green!
Green vegetables are some of the most nutrient dense foods you can eat. Think leafy favorites like spinach, arugula, romaine lettuce, collards, kale, Swiss chard, and broccoli. These foods pack a serious nutritional punch.
Leafy greens contain natural plant compounds called polyphenols that help support heart health. They are also rich in vitamins and minerals such as A, C, and K, along with folate, magnesium, and fiber. Together, these nutrients support digestion, help reduce inflammation, and keep your body functioning at its best.
Another bonus is that greens are naturally low in calories but high in fiber, which helps you feel full and satisfied. That makes them a great choice for anyone trying to maintain or lose weight while still eating nourishing foods.
How Much Do You Need?
Aim for about 2 servings of leafy greens each day.
One serving equals 2 cups raw (like lettuce, spinach or Kale) or 1 cup cooked.
Easy Ways to Add More Greens
Not everyone loves the taste of greens, and that is okay. There are simple ways to work them into your meals:
Blend spinach or kale into smoothies. Their flavor is mild and easily masked by fruit.
Puree greens and stir them into tomato or pasta sauces.
Layer lettuce or mixed greens onto sandwiches and wraps for extra crunch and nutrition.
Make a simple salad with mixed greens and your favorite toppings.
Use frozen or canned greens when fresh isn’t available
Always aim for variety of fruits and vegetables in your meals. Try different greens throughout the week and see what you enjoy most.
What are your favorite greens?
Written by Lynette Barberie and Elizabeth Shephard
Five -Ingredient Go-To Green Smoothie
Ingredients
• 1-1/2 cups ice
• 1 medium banana, fresh or frozen (may sub 1 cup fruit of choice such as green apple, frozen pineapple, or mango)
• 2 handfuls of spinach or greens of choice
• ½ avocado
• 1 ½-2 cups milk of choice
• 2 scoops protein powder of choice
Instructions
1. Place all ingredients into a blender.
2. Blend until smooth and creamy, and no chunks remain.
3. Serve and enjoy (or store in a mason jar lid for up to 24 hours in the fridge).
References:
“11 Reasons to Eat Vegetables Every Day.” UCF Health, 18 Apr. 2023, ucfhealth.com/our-services/lifestyle-medicine/why-are-vegetables-good-for-you/.
“Fruits and Vegetables Serving Sizes Infographic.” Www.Heart.Org, www.heart.org/en/healthy-living/healthy-eating/add-color/fruits-and-vegetables-serving-sizes. Accessed 13 Mar. 2026.
Minich, Deanna. A Review of the Science of Colorful, Plant-Based Food and Practical Strategies for “Eating the Rainbow,” Journal of Nutrition and Journal of Nutrition and Metabolism, 2 June 2019, doi.org/10.1155/2019/2125070.
Nurzyńska-Wierdak, Renata. “Green Leafy Vegetables (Glvs) as Nutritional and Preventive Agents Supporting Metabolism.” Metabolites, U.S. National Library of Medicine, 28 July 2025, pmc.ncbi.nlm.nih.gov/articles/PMC12388681/.
www.facebook.com/Staciesdietitianmission. “5-Ingredient Go-to Green Smoothie.” The Real Food Dietitians, 6 May 2022, therealfooddietitians.com/go-to-green-smoothie/.
1
