How to get more vegetables in your diet
As we know from following the MyPlate model, half of what you eat and drink should come from vegetables and fruits.
This is often, for most people that I work with, the most difficult part of changing their eating patterns.
However in my opinion this is one of the most important food habits to tackle early on in your new diet plan.
The exact amount of vegetables that you will need to eat varies according to your age, sex, and activity levels. Check out the All About the Vegetable Group page on ChooseMyPlate.gov to see the amounts and varieties of vegetables that are recommended for you.
But how do you go about integrating more vegetables into your diet?
Here are some tips for integrating vegetables into your diet:
Plan some meals around a vegetable main dish, such as a vegetable stir-fry or soup. Then add other foods to complement it.
Try a main dish salad for lunch. Go light on the salad dressing.
Include a green salad with your dinner every night.
Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.
Include chopped vegetables in pasta sauce or lasagna.
Order a veggie pizza with toppings like mushrooms, green peppers, and onions, and ask for extra veggies.
Use pureed, cooked vegetables such as potatoes to thicken stews, soups and gravies. These add flavor, nutrients, and texture.
Grill vegetable kabobs as part of a barbecue meal. Try tomatoes, mushrooms, green peppers, and onions.
Make vegetables more appealing:
Many vegetables taste great with a dip or dressing. Try a low-fat salad dressing with raw broccoli, red and green peppers, celery sticks or cauliflower.
Add color to salads by adding baby carrots, shredded red cabbage, or spinach leaves. Include in-season vegetables for variety through the year.
Include beans or peas in flavorful mixed dishes, such as chili or minestrone soup.
Decorate plates or serving dishes with vegetable slices.
Keep a bowl of cut-up vegetables in a see-through container in the refrigerator. Carrot and celery sticks are traditional, but consider red or green pepper strips, broccoli florets, or cucumber slices.
For more, check out ChooseMyPlate.gov.
Jayd Harrison is a personal trainer and content creator. She helps people to build muscle, burn fat, and clean up their diets with her online coaching programs and social media content. Check out some of Jayd’s coaching videos on Youtube, or join Jayd live on Twitch and follow on social media.
