Planting a powerful garden

Jennifer Struble

Jennifer Struble, Alberta Health Nutrition Services

Spring has arrived and many people are eager to get digging in the dirt. Gardening has many health benefits, such as increasing physical activity and decreasing stress. Eating the fresh vegetables and fruit you sow from your garden is a great way to get some of the vitamins and minerals you need for a healthy diet.


Studies show that eating the recommended number of servings of vegetables and fruit from Canada’s Food Guide may reduce the risk of heart disease, cancer and stroke. Adults need seven to 10 servings per day depending on age and gender.
One Food Guide serving of a vegetable or fruit is equal to:

• 1 medium piece, about the size of a tennis ball;
• ½ cup of raw or cooked vegetables or fruit, about the size of a hockey puck; and
• 1 cup of leafy green vegetables, about the size of a baseball.

Vegetables and fruit are loaded with vitamins, minerals and fibre. By planting a variety of vegetables in your garden, you can be sure you’ll be meeting your body’s vitamin and mineral needs. Dark green leafy vegetables and green peas are high in folate. All vegetables and fruit contain potassium, which helps keep your blood pressure healthy. Broccoli, cauliflower, green peppers and potatoes are good sources of Vitamin C, which protects your body’s cells from damage. Spinach, kale, mustard and beet greens, as well as broccoli and brussels sprouts contain Vitamin K, which helps build bones and your blood to clot.

Some quick tips for including vegetables and fruit in your diet:

• Add a serving of vegetables and fruit to all meals and snacks.
• Substitute a lettuce wrap for a tortilla.
• Add fresh berries to cereal and yogurt.
• Make a beautiful garden stir fry with fresh broccoli, snap peas, cauliflower, asparagus, carrots and peppers.
• Add sliced tomato, lettuce, onion, cucumber or zucchini to your sandwich.
• Use your imagination when making salads. Try adding a variety of green leafy vegetables such as kale, spinach or romaine lettuce.
• Keep freshly washed sliced carrots, celery, peppers, zucchini or cucumber in your fridge for a snack.

Try planting something new in your garden this year, like squash, cabbage, kale or spinach. Or maybe consider planting some strawberry vines or raspberry bushes.

Don’t forget to be adventurous. Eat one new vegetable or fruit every week. Your taste buds and body will thank you!

Jennifer Struble is a registered dietitian with Alberta Health Services’ Nutrition Services in Medicine Hat. She can be contacted at 403.502.8648 ext. 1589 or email jennifer.struble@albertahealthservices.ca