List of non-starchy vegetables facts for kids

Non-starchy vegetables are a fantastic group of vegetables that are super healthy for you! They have a lower amount of carbohydrates (carbs) and calories compared to "starchy" vegetables like potatoes or corn. This means you can eat a bigger portion of non-starchy veggies and still get fewer calories. They are packed with important vitamins, minerals, and fiber that help your body grow strong and stay healthy.

What Are Non-Starchy Vegetables?

Non-starchy vegetables are different from starchy ones because of their nutrient content. They contain less starch, which is a type of carbohydrate. Starchy vegetables, like potatoes, corn, and peas, have more carbs and calories. Non-starchy vegetables are mostly made of water and fiber. This makes them very light and filling.

Carbs and Calories Explained Simply

Think of carbohydrates as the body's main fuel source. Your body turns carbs into energy. Some carbs are simple, like sugar, and some are complex, like starch. Starchy vegetables have more complex carbs. Calories are units of energy. Foods with more calories give your body more energy. Non-starchy vegetables give you energy, but they do so with fewer calories. This means you can eat a larger amount of them.

Why Eat Non-Starchy Veggies?

Eating lots of non-starchy vegetables is great for your health.

• Full of Nutrients: They are packed with vitamins like Vitamin C and Vitamin K. They also have important minerals such as potassium.
• Good for Digestion: They contain lots of fiber. Fiber helps your digestive system work well. It also helps you feel full, which can prevent overeating.
• Help You Stay Healthy: Because they are low in calories and high in nutrients, they can help you maintain a healthy weight. They also support your immune system. This helps your body fight off sickness.
• Versatile in Cooking: You can add non-starchy vegetables to almost any meal. They are delicious raw, steamed, roasted, or stir-fried.

Common Non-Starchy Vegetables

There are many different types of non-starchy vegetables. This list shows some of the most common ones you might find. Eating a variety of these helps you get all the different nutrients your body needs.

• Alfalfa sprouts
• Arugula
• Artichoke
• Asparagus
• Bamboo shoots
• Beans (green, Italian, yellow or wax)
• Bean sprouts
• Beets
• Bok choy
• Broccoli
• Brussels sprouts
• Cabbage
• Carrots
• Cauliflower
• Celery
• Chayote
• Chicory
• Chinese cabbage
• Chinese spinach
• Cucumber
• Eggplant
• Fennel
• Garlic
• Green onions
• Greens (beet or collard greens, dandelion, kale, mustard, turnip)
• Hearts of palm
• Herbs (parsley, cilantro, basil, rosemary, thyme, etc.)
• Jicama
• Kohlrabi
• Leeks
• Lettuce (endive, escarole, romaine or iceberg)
• Mushrooms
• Okra
• Onions
• Parsley
• Peppers (green, red, yellow, orange, jalapeño)
• Purslane
• Radishes
• Rapini
• Rhubarb
• Rutabaga
• Sauerkraut
• Scallions
• Shallots
• Snow peas or pea pods
• Spinach
• Summer squash
• Swiss chard
• Tomatillos
• Turnips
• Water chestnuts
• Watercress
• Zucchini

How to Enjoy More Veggies

Adding more non-starchy vegetables to your diet is easy and fun.

• Snack on Them: Carrot sticks, cucumber slices, or bell pepper strips make great snacks. You can dip them in hummus or a light dressing.
• Add to Meals: Throw spinach into your scrambled eggs. Add broccoli to your pasta. Mix chopped bell peppers into your rice.
• Make Salads: Salads are a perfect way to eat lots of different non-starchy vegetables. Try different types of lettuce, tomatoes, and cucumbers.
• Smoothies: You can even blend some leafy greens like spinach into your fruit smoothies. You often won't even taste them!

Eating a colorful variety of non-starchy vegetables every day helps you stay strong and healthy.