Eight Quick Tips to Add More Vegetables to Your Day

When making improvements to your diet, adding more vegetables is a great place to start. Vegetables contain valuable vitamins, minerals, and antioxidants. They are beneficial for weight loss due to their low calorie content. Vegetables are rich in fiber which helps to fill you up and keep you satisfied. Here are eight simple ways to add more vegetables into your day:

Eat them at breakfast - Add some canned pumpkin to your oatmeal. Scramble some eggs and add spinach or leftover vegetables from dinner. Make a hash with cubed sweet potatoes and onions. Try toast with sliced tomato and avocado.

Drink them - A handful of greens are easily disguised in a smoothie and pack a nutritional punch. Make a green smoothie with spinach, kale, romaine, beet greens, or bok choy, your favorite fruits and a cup of water.

Display them - Place your vegetables front and center when you open the fridge so they are visible. If you keep them where you can see them, you’re more likely to eat them!

Snack on them - Easy snacks include sliced cucumbers and hummus or celery with nut butter. Place a tray of assorted raw vegetables out to munch on while your meal is cooking.

Spiralize them - Turn vegetables into “noodles” to reduce the amount of calories and carbohydrates in your meal. Zucchini, sweet potatoes, beets, butternut squash, jicama, parsnips, cucumbers, and onions make tasty vegetable noodles. You may even find pre-cut spiralized vegetables in your supermarket’s produce department!

Grill them - Chop your favorite vegetables such as bell peppers, onions, zucchini, or mushrooms and place on a skewer and grill. Many produce departments sell pre-cut vegetables to make it even easier!

Add them to soup - Soups are an excellent way to eat many different types of vegetables at once. Make your own soup by adding the vegetables of your liking, low sodium vegetable broth, and beans with your favorite spices and seasonings. Or try steaming broccoli or cauliflower and pureeing it into a soup.

Wrap them - A large leaf of lettuce, cabbage, Swiss chard, or collard greens can replace bread or a tortilla to make a sandwich or wrap.

Don’t forget frozen vegetables! Frozen vegetables are quick and easy to use and in some situations may even be more nutritious than fresh.1 Look for frozen vegetables that don’t contain any added sauces or seasonings.

There are many flavorful and unique ways to add more vegetables to your diet. Utilize these quick tips and soon you will be adding more vegetables to your day without even trying!

Reference:

  1. Li, L., Pegg, R., Eitenmiller, R., Chun, J., Kerrihard, A. (2017). Selected nutrient analyses of fresh, fresh-stored, and frozen fruits and vegetables. Retrieved from https://www.sciencedirect.com/science/article/pii/S0889157517300418