Healthy eating can be made fun when learning with the Kids Crew! 

Our Kids Crew is here encourage healthier choices and teach children about good nutrition.  Kids Crew is based on MyPlate and each Kids Crew character represents a section of the MyPlate.

For the Vegetables section of MyPlate, our Kids Crew character is Pepper!  

When we eat our meals, half of our plates should be filled with veggies (and fruit)!   

Technically, one quarter of our plates should be filled with veggies, but that is just a minimum so enjoy as many veggies as you would like!  Since most adults and kids do not eat the recommend 3 servings of veggies each day, remember our Kids Crew character Pepper and 'Have A Plant'!    Veggies are not only great as a side dish or even part of a main dish such as in salad or soup, but also make a great ingredient in smoothies or can be enjoyed for snacks.  

While all veggies are healthy and contain fiber, vitamins, and minerals, when choosing veggies, think 'color'!  Each different color veggie provides different phytonutrients that our bodies need.  We have five main color group of veggies!  Check out each group, examples, and the phytonutrients they contain:

Some veggies such as potatoes, sweet potatoes, acorn squash, butternut squash, pumpkin, peas, black/pinto beans, and corn are considered 'starchy veggies' since they contain a higher amount of natural carbohydrates and sugar which our bodies convert to use as energy.  While these starchy veggies are higher in carbs and calories, they are still healthy choices, but should not be the only veggies we eat - we need our greens too!

Beans such as black beans, pinto beans, and chickpeas/garbanzo beans, count as a veggie, but also a protein food too!  Be sure to include beans in your meals and snacks a few times each week for fiber, protein, vitamins, minerals, and phytonutrients!  With so many veggies, enjoying veggis is easy and delicious!  

When shopping in our stores, look for Pepper in the aisles!  If you find her, snap a photo and submit it via email to [email protected] to be entered to win a gift card and Kids Crew prizes!  Each month, we will draw for a $100 gift card and Kids Crew prize pack!  

Check back next week to meet another Kids Crew character!

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This medical and/or nutritional information is not intended to be a substitute for individual advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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STEPHANIE EDSON - REGIONAL WELLNESS SPECIALIST

Stephanie is an award-winning registered dietitian who believes in empowering every individual to make nutritious food choices to support a healthy lifestyle. She believes in the power of food as medicine and loves sharing about nutrition with others.