Adding More Vegetables to Your Diet

image of fruit and veggies
fruit and veggies

Eating more veggies is a great way to improve your health as well as shrink your waistline. And there are many ways to make this happen and make it more enjoyable. Vegetables should occupy most of your plate at every meal and snack.

Here are a few tips to show you how…

Eat more salads. In fact, one a day if you can. Because a salad is essentially a big bowl of vegetables and a great way to get at least 3 to 4 servings in one meal. And salads typically consist of 2 cups of leafy greens and most salads typically contain at least 1 cup of additional non-leafy veggies.

Stock up on soup. Make a big batch of soup or stew loaded with veggies on your meal prep day. Just like salads, a big bowl of soup can offer 3 to 4 servings of vegetables.

Double the veggies in your recipe. This works especially well with soups, salads, and casseroles.

Replace traditional pasta noodles with vegetable noodles. This includes spiralized zucchini, a.k.a. zoodles. But other veggies work too, such as sweet potatoes and parsnips.

Use cauliflower to make pizza crust. Cauliflower has proven to be a very versatile vegetable. And there are tons of great recipes for cauliflower pizza crust out there. Just don’t forget to add veggie toppings for a double dose!

Always add a handful or two of leafy greens. Even if the recipe doesn’t call for it. I personally love adding kale to my soups, chard to my eggs, and spinach to my shakes and smoothies.

Prep fruits and veggies ahead of time. Not just for your meals, but for smoothies and snacks as well. Spending time once a week to clean, cut, and dice will ensure you have fruits and veggies ready to go when you need them. Which means you’ll be more likely to eat them.

Stock up on frozen vegetables. Frozen veggies can be a lifesaver when you’re short on time or things didn’t go as planned. You can use them to whip up a stir-fry–in one pan no less.

Dip your veggies in veggies. For example, make a batch of spinach and artichoke dip and serve it with carrot and celery sticks. Also, two common favorites, guacamole and salsa, are made up of mostly fruits and vegetables.

Many people think that eating healthy means depriving yourself of rich, flavorful food. But this is far from the truth. If you’re not enjoying your veggies, consider the tips below to spice things up:

  • Roast or saute your veggies with grass-fed butter, ghee, olive oil, or coconut oil instead of steaming them. These are all healthy fats that add flavor as well as benefits of their own, such as helping your body absorb fat-soluble vitamins.
  • Don’t be afraid of a little unrefined sea salt. You’d be surprised what a little sea salt can do.
  • Sprinkle with your favorite spices or seasonings. For example, curry seasoning pairs very well with most vegetables.
  • Dip your fruits and veggies. This is a trick that many parents use to get their picky eaters to eat more fruits and vegetables. And it works for adults too. However, not all dips are created equal. Which is why I recommend making your own.

Fruits and vegetables provide a wealth of vitamins, minerals, phytonutrients, and fiber our bodies need to function optimally as well as prevent disease and death. Add more to every meal and see how good you can feel!

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