Eat More Veggies!

Getting enough vegetables in your diet can be hard but really important.  Veggies are good for so many reasons:

  • They fill you up for less calories (25 calories per cup on average!)
  • Get you a good dose of vitamins, minerals, antioxidants and phytochemicals
  • Keep you regular
  • Help to stabilize your blood sugars and keep you more full
  • Can help reduce the risk of certain diseases
  • Along with many more…

It’s important to try to squeeze in vegetables in any way you seem possible.  Here are some of my favorite ways to get in more vegetables:

  • Breakfast smoothies: add a handful or two of spinach
  • Sandwiches: add dark greens (spinach, mesclun, arugula, etc), roasted red peppers, shredded carrots, sliced cucumber, sprouts, sliced tomato
  • Salads: add a variety of vegetables instead of just the basics (lettuce, tomato, onion, carrot) try something new such as beets, broccoli, bell peppers, asparagus, and zucchini.
  • Bring a side of raw vegetables with your lunch.  Carrots and celery are good, but think beyond the box and try: red bell peppers, snow peas, cauliflower, and cherry tomatoes.
  • Bulk up tomato sauce by adding mushrooms, eggplant, zucchini and broccoli.
  • Try roasting vegetables, it makes them taste amazing! Place on cookie sheet, add cooking spray, salt and pepper.  Place in 400 degree oven for approximately 15 minutes (cooking time will vary depending on the vegetable).
  • Swap pasta for spaghetti squash.
  • When cooking rice, start by sautéing onion, peppers, carrots, celery and garlic.  Not only will this add lots of flavor you’ll end up eating less starch.
  • Try to make half of your lunch & dinner plate filled with vegetables
  • Try steaming them in Glad Steaming bags (I haven’t used these myself, but have heard amazing things!)

Remember frozen are just as good as fresh, so there’s never an excuse not to eat your vegetables!

What’s your favorite way to sneak in extra veggies?


3 Responses

  1. I’m a huge fan of the smoothie method – with fruit in there too, it’s really quite delicious. Also, for dinner, I most often have 2 veggie sides and no starch side. I think that if you’re creative and allow yourself to use small amounts of fats/fruits/nuts, salads and greens can be REALLY tasty and something to look forward to!

  2. I drink a green juice every AM (Kale/Spinach/Collard Greens/Swiss Chards/Celery/Carrots/apple) but since there is no fiber and all vitamins I have a large salad at lunch. I top the salad with extra lightly steamed veggies (todays salad, spinach, lettuce, green bell pepper, tomato, artichok hearts, cucumber, red cabbage, mushrooms, avocado, topped with steamed broccoli and asparagus)
    and dinner is always contains a side salad or steamed or roasted veggies.

  3. I love grating a carrot into different things (rice & bean mixes, oatmeal, etc.) It adds a hint of sweetness and sneaks some orange into my day.

    I also like mixing steamed veggies in with my pasta sauces. Broccoli and red sauce go really well together, as do mushrooms, onions and peppers.

    Love all your creative veggie ideas! 😀

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