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Incorporating More Vegetables Into Your Diet: Simple and Creative Approaches



It's no secret that vegetables are an essential component of a healthy diet, packed with vital nutrients and fiber. Yet, many of us struggle to include enough of them in our daily meals. Whether you're a busy professional, a parent on the go, or someone simply looking for ways to improve your health, here are effective and creative strategies to boost your vegetable intake:


Tip #1 - Start Your Day with Vegetables


Kickstart your morning with vegetables by adding spinach to your smoothies, tomatoes to your eggs, or kale to your omelet. You can even bake a batch of veggie-packed muffins or pancakes over the weekend for a quick, nutritious breakfast option during the week.


Tip #2 - Snack Smart


Swap out chips and processed snacks for crunchy vegetables. Carrot sticks, cucumber slices, bell pepper strips, and cherry tomatoes make for quick and easy snacks. Enhance their flavor with hummus, salsa, or a Greek yogurt dip for a satisfying mid-day treat.

"Aim for two-thirds of your plate to be non-starchy vegetables." – Dr. Mark Hyman

Tip #3 - Bulk Up Your Meals


Incorporate vegetables into your main dishes to make them more filling and nutritious. Add grated zucchini or carrots to pasta sauces, meatballs, or burgers. Stir-fry a variety of colorful vegetables to accompany your protein of choice, or blend them into soups and stews.


Tip #4 - Get Creative with Salads


Move beyond the basic garden salad by exploring a range of vegetables, including dark leafy greens like kale and Swiss chard. Toss in roasted vegetables, fresh herbs, and a variety of textures from nuts or seeds to create a more exciting and satisfying dish.


Tip #5 - Make Vegetables the Star


Once or twice a week, plan a meal where vegetables are the main event. Try stuffed bell peppers, zucchini boats, or a hearty vegetable stir-fry. This not only increases your vegetable intake but also expands your cooking repertoire.


Tip #6 Keep Frozen Vegetables on Hand


Freezing vegetables preserves their nutritional value while giving you a convenient option for those times when you can’t get fresh produce. They can be quickly steamed, microwaved, or thrown into just about any dish.


Tip #7 Sneak Them Into Desserts


Yes, desserts! Avocado can be used in chocolate pudding, zucchini in brownies, and sweet potatoes make for delicious pies. These substitutions add nutritional value and moisture to your favorite sweets.


Tip #8 Start An Herb Garden


Growing your own herbs is an easy and rewarding way to incorporate healthy veggies into your diet on a daily bases. Mint, basil and oregano are among the easiest to grow and they pack loads of anti-inflammatory and immune boosting benefits!


Conclusion

Getting more vegetables into your diet doesn't have to be a chore. With a little creativity and planning, you can easily increase your daily vegetable intake. Remember, it's all about making vegetables a regular part of your meals in enjoyable and satisfying ways. Start experimenting and discover the countless benefits veggies bring to your health and well-being!


In Good Health,

~ Coach LJ

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