'Eat your vegetables' is one of the most familiar phrases from childhood, and for good reason. National Eat Your Vegetables Day, on June 17, encourages people of all ages to add more vegetables to their plates. With summer gardens and farmers markets full of fresh produce, it's a perfect time to try new vegetables and creative recipes that make them delicious.
History of National Eat Your Vegetables Day
Humans have gathered and grown vegetables since the earliest days of agriculture. Many vegetables we eat today were domesticated from wild plants thousands of years ago, such as squash in the Americas and cabbage in Europe.
In the 20th century, nutrition science grew, and governments began issuing dietary guidelines. In the United States, food guides evolved from the 'Basic Seven' in the 1940s to the Food Guide Pyramid in 1992. In 2011, the U.S. Department of Agriculture introduced MyPlate, which recommends filling half your plate with fruits and vegetables.
Surveys consistently show that most Americans do not eat the recommended amount of vegetables. Who created National Eat Your Vegetables Day is not documented.
Why National Eat Your Vegetables Day Matters
Vegetables provide vitamins, minerals and fiber, and they are part of a balanced diet.
Eating a variety of colorful vegetables helps provide different nutrients.
The day is also a chance to make vegetables fun and tasty, rather than a chore. Roasting, grilling or adding sauces and spices can win over even picky eaters, and children are more likely to try vegetables they help grow or cook.
Vegetables are also among the most affordable foods, especially when bought in season, frozen or canned without added salt. Frozen vegetables are often picked at peak ripeness and can be just as nutritious as fresh. Learning a few simple cooking methods, such as roasting or stir-frying, can make vegetables a regular, tasty part of meals.
How to Celebrate National Eat Your Vegetables Day
- Fill half your plate: follow the MyPlate guideline.
- Try a new vegetable: buy something you've never eaten.
- Roast vegetables: roasting brings out natural sweetness.
- Grow your own: plant tomatoes, lettuce or herbs.
- Hide veggies: add spinach to smoothies or zucchini to muffins.
Celebrating at Work, School and Home
At work, a salad bar or vegetable-focused potluck encourages healthy eating; share easy recipes. In classrooms, students can taste-test vegetables, graph favorites, plant seeds or learn about plant parts we eat (roots, stems, leaves). At home, families can visit a farmers market and let children pick a new vegetable to try, cook together, or make a 'rainbow plate' with different colors. Keep offering vegetables; it can take many tries before a child accepts a new food.
Fun Facts About National Eat Your Vegetables Day
- MyPlate was introduced in 2011.
- MyPlate recommends half your plate be fruits and vegetables.
- Most Americans don't eat the recommended amount of vegetables.
National Eat Your Vegetables Day FAQs
When is National Eat Your Vegetables Day?
National Eat Your Vegetables Day is June 17.
How many vegetables should I eat?
MyPlate suggests filling half your plate with fruits and vegetables.
How can I get kids to eat vegetables?
Involve them in shopping, growing and cooking, and keep offering.
What is MyPlate?
The USDA's nutrition guide introduced in 2011.