JAR 1
Dark Leafy Greens
85% of the nutrient building blocks your body needs are found in dark leafy greens.
If it’s an edible leaf, it’s a leafy green, and it belongs in Jar 1. But let’s be real—lettuce, especially iceberg, is mostly crunchy, green water. While it’s fine to have once in a while, the real superstars are the darker leafy greens. In fact, 85% of the nutrient building blocks your body needs are found in these greens! They’re packed with vitamins A, C, K, and folate, plus minerals like iron and calcium—everything your body craves to stay strong and energized.
So, while you can still enjoy lettuce occasionally, the key is to focus on those darker greens that really fuel your body. Kale, spinach, Swiss chard, arugula—these are the types of greens that you want in your meals every day. Whether you’re adding them to salads, smoothies, or sautés, they should be a daily part of your routine. And while I’ll share a few examples to get you started, this list barely scratches the surface of what’s out there!
Kale
Mustard Greens
Spinach
Chard
Swiss Chard
Collard Greens
Cabbage
Watercress
Arugula
Bok Choy
Dandelion Greens
Turnip Greens
Broccoli Rabe
Beet Greens
Purslane
Rapini
Enpe
Green Amaranth
Napa Cabbage
Kangkong
For standard leafy greens a serving size is 3 cups raw, loosely packed. Different greens reduce differently when cooked, so measure your greens raw. Whatever they cook down to is the correct serving size.
For microgreens the serving size is 1 cup raw, loosely packed.