Veggie-Boost: Fun & Easy Ways to Get More Veggies on Your Plate!
The 2020–2025 Dietary Guidelines for Americans recommend consuming 2.5 cups of vegetables per day if one eats 2,000 calories. However, USDA food consumption surveys show that Americans typically consume only 1.4 cups of vegetables per day, or a little more than half that amount.
Vegetables are essential to a healthy diet, offering a wealth of nutrients, including vitamins, minerals, fiber, and antioxidants, that support overall well-being. Eating a variety of vegetables provides vital nutrients such as vitamin C, potassium, and folate, which are crucial for immune function, heart health, and cell repair. Fiber in vegetables aids digestion, promotes a healthy gut, and helps regulate blood sugar levels, which is beneficial for maintaining energy and preventing chronic diseases like diabetes and heart disease. Additionally, antioxidants in vegetables help combat oxidative stress, reducing inflammation and lowering the risk of conditions like cancer. Incorporating more vegetables into daily meals can improve energy levels, enhance skin health, and support long-term wellness. Finally, a diet filled with vegetables is usually displacing many ultra-processed foods that are shown to contribute to the risk of chronic disease.
But alas, the problem is that veggies take time to prepare and have a short shelf life, so they are not “convenient” to eat regularly. But a few tricks and tips can help you enjoy them more easily.
Here are some simple ways to eat more vegetables daily:
Meal planning helps you have the ingredients on hand to prepare nutritious meals. If this is new to you why not start with planning just three meals a week and shopping for those ingredients? If you make extra servings you can easily cook three times and serve six meals!
Add Veggies to Every Meal: Include vegetables in breakfast by adding spinach, tomatoes, or bell peppers to omelets or smoothies. For lunch and dinner, try adding a side salad, roasted veggies, or incorporating them into main dishes like pasta or stir-fries.
Make Veggie Snacks Accessible: Keep pre-cut veggies like carrots, celery, cucumber, and bell peppers in the fridge for easy snacking. Pair them with hummus or yogurt dip for extra flavor.
Try Vegetable-Based Dishes: Experiment with dishes that put vegetables front and center, like salads, vegetarian burritos, roasted sheet pan meals, or Buddha bowls. You can also try veggie "noodles" made from zucchini or sweet potatoes.
Opt for Frozen or Canned Veggies: Stock up on frozen or canned veggies for convenience. They’re just as nutritious and can be quickly added to meals. Choose low-sodium canned veggies or rinse them before use.
Add Vegetables to Smoothies: Throw in spinach, kale, carrots, or even cauliflower into your morning smoothie. You won't taste them much, but you’ll get the added nutrients.
Make Vegetables Fun and Flavorful: Roast, grill, or sauté vegetables with herbs and spices for extra flavor. Try adding toppings like herbs, nuts, or plain yogurt for more pizazz.
Swap Refined Carbs with Veggies: Use vegetables as a base instead of carbs. Try lettuce wraps instead of tortillas, cauliflower rice instead of white rice, or zucchini noodles instead of pasta.
Set a Goal: Aim to fill half your plate with vegetables at every meal. This simple strategy can help you stay mindful about including more veggies.
Try New Vegetables Regularly: Explore different types of vegetables to keep things interesting. Trying something new, like Brussels sprouts, bok choy, or roasted beets, can add variety to your meals.
Small changes can add up, so try incorporating one or two of these tips to gradually increase your veggie intake!
