The majority of us do not consume enough veggies. In reality, 90 percent of Americans do not get the required 2-3 servings of fruits and vegetables each day. (For the most part, 1 cup of veggies is a serving. For raw, leafy vegetables such as salad greens, the serving size is 2 cups. Healthy nutrients such as fiber, potassium, folate, and vitamin A may be found in large quantities in vegetables.
They also play an important function in assisting individuals in losing or maintaining their weight. Vegetables are high in fiber, which helps you feel fuller for longer. Furthermore, when you consume more low-calorie veggies, you have less room for consuming less higher-calorie, less-healthy items.
You may believe that you dislike veggies, but it's possible that you haven't tried them in the proper preparation. Roasted broccoli, topped with parmesan cheese (like in this Balsamic & Parmesan Broccoli), and it takes on a sweet and nutty flavor that is not found in steamed broccoli.
Are you looking for additional motivation? Take our Eat More Vegetables Challenge and see how far you can go.
Here are seven simple (and delicious) methods to increase your veggie intake or creative ways to eat more vegetables.
1. Include veggies (as well as fruits) in your morning.
Although the nutrients you get from eating fruit in the morning are beneficial to your health, eating produce in the morning may also help you maintain a healthy weight. One research conducted by the University of Cornell looked at the behaviors of individuals with normal BMIs—those who ate breakfast naturally, without trying—and discovered that 96 percent ate breakfast, rather than missing it or just drinking coffee. What are the most popular items on their breakfast menu? You got it: it's all about the produce. So make a veggie-packed omelet or a fruit-filled smoothie bowl to start your day off well.
2. Increase your intake of vegetable soup.
According to research, when individuals eat soup, they tend to consume fewer calories as a result. Soup is also a fantastic method to incorporate more veggies into your diet since you can pack a lot of vegetables in a little amount of time. Make one of these soups that are packed with veggies to help you get your daily serving this week.
3. Snack on veggies between meals.
And we're not talking about potato chips or French fries. Your snacks should help you full up between meals so that you don't feel hungry when it's time to eat at night. They may also assist you in meeting your veggie quota. Try carrots or cucumbers dipped in hummus, celery with peanut butter, or a small cup of vegetable soup as a snack or meal replacement. We also have a recipe for Lemon-Thyme Whipped Ricotta that can be used to dress up any sliced vegetables.
4. Make veggie noodles out of them.
Make veggie noodles instead of traditional spaghetti for a fun twist on the classic dish. If you substitute sweet potatoes, carrots, zucchini, turnips, or beets for pasta, you'll receive a plethora of nutrients without consuming a lot of calories. Create a delicious supper today with Shrimp Scampi Zoodles or Sweet Potato Carbonara, or try one of our other veggie noodle dishes. Instead of a spiralizer, you may make long "noodles" with your veggies using a vegetable peeler if you don't have one on hand. Here are our top choices for the finest spiralizers on the market.
5. Make lettuce wraps out of vegetables.
By combining it with lettuce to form a wrap, you may reduce your calorie and carb intake. Butter lettuce leaves, cabbage leaves, lacinato kale, and swiss chard are all excellent substitutes for traditional greens. It's a fun way to spice up your lunch or supper, and it's a simple way to incorporate more veggies into your diet. Wrap up your favorite sandwich ingredients in lettuce leaves, or be inspired by our healthy lettuce wrap recipes for more inspiration.
6. Make a lasagna out of spaghetti squash.
Think outside the box when it comes to classic lasagna and uses spaghetti squash instead of noodles. This Spaghetti Squash Lasagna with Broccolini dish provides a hearty piece of lasagna as well as a substantial serving of veggies for the price of one.
7. Make veggie chips out of your leftovers.
Make eating veggies more enjoyable by preparing homemade chips from vegetables such as beets, sweet potatoes, Brussels sprouts, or kale. When you bake thin slices or leaves with a pinch of salt, you get a crispy snack or side dish. Even children and finicky eaters are unable to resist veggies when they are presented in the form of chips!