How to Eat More Veggies
We all know that eating more vegetables is good for us. Here are some ways to get to the recommended 5 servings a day:
Make One Meal a Week a Meatless Meal
By eliminating meat one night a week and replacing it with a vegetable based recipe, you will add more vitamins, minerals, and fiber to your diet. Portobello burgers, marinated eggplant, and grilled vegetable kabobs are just a few tasty options to try.
Try Different Methods of Cooking
Many vegetables can be cooked in a variety of ways, each impacting the flavor and texture of the vegetable. Try steaming, sautéing, roasting, and even grilling your vegetables. A grill basket is a good investment, as is a steamer basket. Fresh and dried herbs and spices, coconut oil, olive oil, and grass-fed butter can also add flavor to your vegetable dishes.
Add Vegetables to Each Meal
When making your plate, make sure to include at least one vegetable. Then work up to making half your plate vegetables.
Make It Easy
Most grocery stores have pre-cut vegetables in the produce section. If time is the problem, choose one of these. Frozen vegetables are another great option.
Mix It In
You can add vegetables to ground meat and many sauces. Make your own pasta sauce with shredded carrots, chopped spinach, and zucchini or add some to your favorite store brand. Finely chopped or grated vegetables can be added to hamburgers, meatloaf, taco meat, even tuna or chicken salad. Try adding chopped vegetables to an omelet or add a handful of kale or swiss chard to your favorite fruit smoothie.
One a Week
Commit to trying a new vegetable once a week. Run out of new ones to try? Try each again, choosing a different cooking method!
Add Then Eliminate
To prevent feeling deprived, try adding vegetables to your diet before you eliminate the less healthy foods. Focus on filling up on vegetables, and you may be less hungry and even lose your taste for refined grains, sugary treats, and junk food. Don’t believe it? You won’t know until you try!
This article was published in the May 2017 edition of the Healthy U @ Work newsletter from WorkingWell. Courtesy of Complete Wellness Solutions. WorkingWell is a network of occupational health services and part of Franciscan Health. With locations in Northwest Indiana and Greater Indianapolis, WorkingWell's team of professionals provide high-quality medical care to business and industry, with a primary goal to work closely with employers to ensure employees are "working well."