10 Tips to Adding More Vegetables to Your Day

Today is National Eat Your Vegetables Day! This day is dedicated to spreading awareness about how essential veggies are for a healthy diet. Vegetables are an excellent source of vitamins, minerals, fiber, and other nutrients. You can find vegetables in many different shapes and colors. With the wide array of choices, everyone’s favorite might be different!

Vegetables are nutrient dense, that is, they carry a greater nutrient contribution than calorie contribution. They also contain antioxidants and phytochemicals, which carry many health benefits. Vegetables have complex carbohydrates, that take longer to digest, thereby, preventing the blood sugar from rising rapidly. Diets rich in fiber may reduce the risk of cardiovascular disease, obesity, and type 2 diabetes.

According to Choose My Plate, the average adult needs 2.5-3 cups of vegetables per day. Are you reaching your recommended veggie intake? If you’re not meeting the recommended amount, I’m here to help! Check out my 10 tips below on how to increase your vegetable intake.

10 Tips to Adding More Vegetables to Your Day

1. Check the Freezer Aisle:Frozen vegetables are just as nutritious as fresh vegetables. They are quick and easy to use. Be mindful to purchase products without added sauces, butters, and sodium.

2. Canned Veggies: Stocking up on canned vegetables ensures you always have vegetables on hand. They can be an addition to any meal or salad. Some popular canned veggies are beans, mushrooms, tomatoes, corn, and beets. *Just remember to check sodium content – opt for veggies in water with no added salt!

3. Vegetable Soup: Vegetables can add plenty of flavor to your favorite soups. When making your own soup, use low sodium broths with your favorite vegetables. If buying canned soup, look for low/reduced sodium options. Just heat it up and enjoy!

4. Seasonal Vegetables: Opt for vegetables fresh in the current season, they’ll taste fresher and are typically cheaper! Don’t be afraidto visit a local farmers market to get freshly grown vegetables and support your local farmers.

5. Salads: Add colorful veggies to your salad for extra flavor. This can include peppers, beans, avocados, and carrots.

6. Eating out: When you are out to eat, swap your French fries for some grilled vegetables or a salad.

7. Variation: Don’t be afraid to step out of your comfort zone andtry new vegetables you have never tried before. Every vegetable has different vitamins and minerals.

8. Stir-frying: Cooking your vegetables the same way daily can get boring. Stir-frying is a quick option for cooking up your veggies. You can have this as your meal or side dish.

9. Breakfast omelets: Loading up veggies in your omelet can boost the color and flavor of your dish while ensuring you’re starting off your day with nutrient-packed vegetables. Popular veggie options to add to your omelet include spinach, onion, peppers, and mushrooms.

10. Grilling: Barbequing is very popular during the summer months. Keep your options healthy by grilling up some veggies, like veggie kabobs.Brush them with a little olive oil and you are good to go!

Variety is the key to getting an array of nutrients, as different types of vegetables are rich in different nutrients and phytochemicals. Strive to eat all your colors on a daily basis!

Your Turn to Take Action:How will you increase your intake of vegetables this month? Let me know in the comments below!