Eat More Veggies for St. Patrick’s Day and Beyond

Most Americans aged 2 and older do not eat the recommended amounts of vegetables. Vegetables provide vitamins and minerals and most are low in calories and fat, so it is important to add more vegetables to your meals and snacks. Try to vary your veggies and eat the colors of the rainbow for more nutrients.
5 Ways for Children to Eat More Veggies
- Add spinach to a smoothie.
- Serve raw vegetables such as broccoli, carrots, tomatoes, bell peppers, or cauliflower with hummus, yogurt-based dips, or other low-fat options. Since raw vegetables can pose choking hazards for young children, ensure they are safe by finely chopping or cutting them into thin strips before serving.
- Make mini pizzas by using whole-wheat English muffins as the crust and top with pizza sauce, cheese, and chopped veggies.
- Create bugs on a log by choosing celery, cucumber, or carrot sticks as the log and top with peanut butter or another type of nut butter, and raisins or dried cranberries for the bugs.
- Involve children in food preparation according to their age and skills; this increases the likelihood that they will try the dishes they helped create.
Shamrocks and Gold Smoothie
Download Handout Spanish Handout
Yield: 4 servings
Ingredients:
- ½ cup fresh spinach
- ⅔ cup 100% apple juice
- 2 cups frozen pineapple chunks, no sugar added
- 1 cup low-fat vanilla yogurt
- 1 banana, gently rubbed under cold running water
Directions:
- Wash hands with soap and water.
- Gently wash spinach under cold running water. If spinach is marked "pre-washed" or "ready-to-eat", use the spinach without further washing.
- Place the apple juice and spinach leaves into a blender. Blend well.
- Add remaining ingredients to the blender. Blend until smooth.
- Store leftovers in a sealed container in the refrigerator for up to four days.
Nutrition Information:
Nutrition Software Used: ESHA Food Processor
Sources:
2020-2025 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture.
MyPlate - Kids. USDA Center for Nutrition Policy and Promotion.
This newsletter has been peer-reviewed. It was reviewed and updated in 2025.