How To Eat More Vegetables

It is not always for lack of trying.

Today’s adults live busy and hectic lives. This makes it hard for the average individual to purchase, prepare, and consume the recommended daily dose of vegetables.

That is why we have compiled the following tips on how to get more vegetables into your life.

Keep Vegetables In Sight

“Out of Sight, Out of Mind” – this is a popular phrase for a reason.

If you pack your vegetables in an obscure refrigerator drawer, you are less likely to eat them than you are if they are front and center.

I can’t tell you how many times I have looked in my fridge and found food I forgot was in there and it was too late to eat them.

If you are presented with your stash of veggies every time you open the fridge, it is more likely that you will reach for them when you are cooking or looking for a snack.

In addition to this, many parents swear that leaving a veggie tray out for their kids to graze on gets them to eat more vegetables than they would in other circumstances.

This works with fruits also, especially if you have a fruit bowl always out on the counter.

Try Something New

Eating the same thing over and over can get boring no matter who you are. This is the same for eating vegetables.

If you are trying to bring more vegetables in your diet, it can help to introduce more variety.

Not only can this make you more excited to eat vegetables, but you can also get a different set of nutrients with new vegetables.

It is best if you get one serving of each of the following daily:

• Dark and Leafy Green Veggies: Contains helpful nutrients, chlorophyll, and iron to support blood vessels and circulation
• Yellow or Orange Veggies and Fruits: Contains prebiotics that can support healthy gut bacteria
• Red Veggies and Fruits: Contains Vitamin A, Vitamin C, and other nutrients that can help to lower inflammation
• Blue and Purple Vegetables: Contains Anthocyanins to support brain health and a balanced mood
• Beans and Peas: Rich in Protein, Fiber, Vitamin B, Iron, Folate, Calcium, Potassium, Phosphorus, and Zinc (Source)
• Citrus: Rich in Vitamins and Fiber (Source)

Include Vegetables In Your Meals

Instead of adding vegetables as a side-dish, you can incorporate them right into your meals.

This combination of flavors can bring a new and tasty way of eating vegetables.

Great ways to incorporate vegetables straight into your recipes includes soups, salads, and stir-fries.

Make A Sandwich

In addition to adding vegetables straight into your meal, you can also add them to a favorite sandwich.

Vegetables can add a little bit extra to your sandwich, and with your meat and cheese components the vegetables can be a tasty bonus.

Popular sandwich veggies include tomato, onion, spinach, lettuce, and many others.

You can also substitute your bread choice with a vegetable. You can use lettuce as a wrap, or even find vegetables baked into traditional wraps, such as a spinach wrap.

Use Dip

If you cover vegetables in dip, that doesn’t mean you aren’t eating them.

For a lot of people, eating plain vegetables isn’t preferable. This makes using dip a great alternative.

You are still getting your vegetables and it can be a much healthier snack than potato chips.

Cook Them Differently

There are many ways you can cook vegetables beyond simple boiling or steaming.

Some of these methods include roasting and grilling.

Another thing to pay attention to is how you season your vegetables. Like previously mentioned, most people don’t like just plain vegetables, but seasoning them can make their flavor completely different.

Some great flavors to try can include garlic, lemon, pepper, or your other favorite spices.

If you are feeling really crafty, you can even blend them into some of your favorite sauces.

This will probably sneak right past even the pickiest eater, but comes with all of the benefits vegetables have to offer.

Try Smoothies

Another great way to add vegetables to your daily routine is to order smoothies that include vegetables.

Often, the fruit flavors are so strong and tasty, you can’t even tell the vegetables are in there.

Make Vegetable Rice Or Noodles

Lately, it has become very popular to make vegetables into rice, noodles, and even crusts.

Typically vegetable rices are made from cauliflower and broccoli, while noodles are made with carrots, zucchini, sweet potatoes, or spaghetti squash.

Use Greens Powders

Greens powders can be a great, easy, and efficient way to get the proper daily servings of many fruits, vegetables, vitamins, and minerals.

While supergreen powders shouldn’t replace traditional vegetables, they are a great way to increase your daily vegetable intake; they are called a “supplement” for a reason.

Most people find that mixing a greens powder drink in the morning to be more convenient than trying to incorporate vegetables into their meals.

That is why greens powders are becoming increasingly popular.

If you are looking for a great and efficient greens powder that is open and honest about their formula, look no further than Supergreen Tonik.

Taking a greens powder and eating a balanced diet is the best way to remain healthy, get all the nutrients you need, and feel better, stronger, and full of energy.

Benefits of Eating Vegetables

When you are looking to get the benefits that come with eating enough fruits and vegetables, you have to eat a variety to get all the potential benefits.

This is because there are at least nine families of fruits and vegetables and each set does something different for you and your body.

Another benefit to eating vegetables is that including more into your diet can help with weight loss and calorie control.

Low Carb Vegetables

Vegetables are low in calories and high in nutrients.

Not only that, but most vegetables are high in water content which can help you feel fuller with less.

If you are looking to lose weight, substituting your carb intake with vegetables can be a great first step!

Some popular low-carb vegetables include:

• Lettuce: 5 Calories/cup
• Spinach: 7 Calories/cup
• Celery: 14 Calories/cup
• Mushrooms: 16 Calories/cup
• Cabbage: 17 Calories/cup

There are also some high-carb vegetables that you should stay away from if you are looking to restrict calories.

These high-carb vegetables include:

• Garlic: 203 Calories/cup
• Corn: 177 Calories/cup
• Potatoes: 116 Calories/cup
• Sweet Potatoes: 114 Calories/cup

Gas-Free Vegetables

Some people don’t like to eat a lot of vegetables because they can make you gassy.

This is because some vegetables contain the complex sugar that is called raffinose, which can be challenging to digest.

Some vegetables that can cause more gas than the rest include:

• Brussel Sprouts
• Broccoli
• Cabbage
• Asparagus
• Cauliflower
• Beans

Even though they can cause gas, it doesn't mean you should cut them out of your diet. They include many health benefits and should still be incorporated into your diet.

The morale of the story? Eat your vegetables!

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