Ways to Eat More Veggies
It is recommended that adults eat at least 5 servings of vegetables per day. This is equivalent to about 2.5 cups of vegetables, according to the United States Department of Agriculture (USDA). However, the exact amount of vegetables that you should eat will depend on your age, gender, and activity level.
Eating a variety of vegetables is important for maintaining a healthy diet and getting the nutrients that your body needs. Vegetables are a good source of vitamins, minerals, and fiber, and they can help to protect against chronic diseases like heart disease and cancer.
In general, it is best to eat a wide variety of vegetables to get the most benefits. Try to include vegetables from all of the different color groups, such as dark green, red and orange, and starchy vegetables. This will help to ensure that you are getting a variety of vitamins, minerals, and other nutrients.
By eating at least 5 servings of vegetables per day, you can improve your overall health and well-being.
If you want to eat more vegetables but are struggling to incorporate them into your diet, here are a few creative ideas to try:
- Make a veggie-packed smoothie: You can add a handful of spinach or other leafy greens to your morning smoothie for a boost of vitamins and minerals. You can also add other vegetables like carrots, beets, or sweet potatoes to add sweetness and flavor to your smoothie.
- Add vegetables to your breakfast: Try adding sautéed or roasted vegetables to your morning eggs or oatmeal. You can also make a veggie-packed omelette or frittata, or try making a vegetable-based breakfast skillet with potatoes, onions, and bell peppers.
- Make a big batch of soup: Soups are a great way to pack in a lot of vegetables, and they are easy to make in large quantities. You can make a big batch of soup at the beginning of the week and enjoy it for several meals.
- Try spiralizing: Spiralizers are a fun and creative way to turn vegetables into noodles or ribbons. You can use a spiralizer to make "zoodles" (zucchini noodles), sweet potato noodles, or other vegetable-based noodles to use in place of pasta or rice.
- Incorporate vegetables into snacks: Instead of reaching for chips or crackers as a snack, try snacking on raw vegetables like carrot sticks, bell pepper slices, or cherry tomatoes. You can also try making vegetable-based dips or spreads, such as hummus or baba ghanoush, to eat with your veggies.
- Incorporate vegetables with meals and foods you already like. Veggies on pizza counts!