Upping Your Veggie Intake
Vegetables are crucial for a healthy diet due to their rich content of vitamins, minerals, and fiber, all of which contribute to various bodily functions and disease prevention. They play a vital role in supporting the immune system, promoting healthy digestion, and reducing the risk of chronic diseases. For all their benefits, though, it can be challenging to make sure we’re eating enough veggies - and the reality is that most of us probably aren’t.
To increase vegetable intake, incorporate them into various meals and snacks throughout the day. Consider adding vegetables to breakfast, using them as healthy snacks, and making them the star of your meals. Experiment with different preparation methods like roasting, stir-frying, or adding them to soups and smoothies. Here are some things to try:
1. Breakfast Boost:
Add to Eggs: Spinach, mushrooms, peppers, onions, or even leftover cooked vegetables are easy to add to your morning omelet or scrambled eggs.
Smoothies: Blend spinach or other greens into your favorite smoothie recipes. The flavors won’t stand out if you add other ingredients like fruit, yogurt, and/or peanut butter. Frozen peas or cauliflower is also a great add to smoothies.
Toast Toppings: Top your toast with avocado, tomatoes, or sauteed vegetables.
2. Snack Smarter:
Vegetable Sticks: Keep pre-cut vegetables like carrots, celery, or cucumber sticks with hummus or a low-fat dip for a quick and healthy snack.
Dried Veggies: Experiment with baked kale or beet chips for a crunchy, savory snack.
3. Make Vegetables the Main Attraction:
Fill Half Your Plate: Aim to fill half your plate with vegetables at lunch and dinner.
Salads: Add a side salad to your meals or enjoy a large salad as a main course. Get creative with salad toppings, adding corn, radish slices, or diced red onions for variety. Get creative with using different types of greens as well!
Soups and Stews: Load your soups and stews with a variety of vegetables like broccoli, zucchini, or carrots.
Stir-Fries: Stir-fry vegetables like carrots, peppers, shredded cabbage, or greens your favorite protein.
Pizza Toppings: Don't be afraid to experiment with new vegetable toppings on your pizza.
4. Get Creative with Cooking:
Roasting: Roasting vegetables like sweet potatoes, squash or beets brings out their natural sweetness.
Steaming or Pureeing: Steam or puree vegetables like broccoli or cauliflower and add them to soups or sauces.
Wraps: Use lettuce leaves or large cabbage leaves as a wrap for sandwiches or fillings.
Pair with Fruit: If you dislike the taste of some vegetables, try pairing them with fruits to mask the flavor, like adding onion to a mango salsa.
5. Make it Fun and Accessible:
Involve Kids: Get kids involved in growing, preparing, and cooking vegetables.
Keep Trying: Don't give up if you don't like a particular vegetable at first. Try it cooked in different ways, or paired with different flavors.
Variety is Key: Explore different types of vegetables and experiment with new recipes to keep things interesting.
By incorporating a variety of vegetables into your diet, you can significantly improve your overall health and well-being.
