Tricks to Increase Vegetable Intake

Tricks to Increase Vegetable Intake

There are many reasons to increase vegetable intake. Vegetables add a variety of colors and textures to a plate and have diverse flavors that make a meal experience even more delightful. Research shows that eating more plant foods is associated with a lower risk of chronic diseases. Also, eating vegetables especially when they are in season helps us connect to the land and the people involved in growing, harvesting, transporting, selling and preparing food. For these benefits and more, eat more vegetables.

• Add flavor. Incorporate spices, heart-healthy fats, herbs and citrus to vegetables. Experiment with cooking methods to discover the different ways vegetables can taste.

• Stock the fridge and freezer. Add vegetables to the grocery list. Plan to buy fresh vegetables with specific intentions of how they will be used. Buy frozen vegetables such as broccoli, green beans, corn and carrots to keep on hand for last-minute meals.

• Prep in advance. After purchasing fresh vegetables, rinse and prep ahead of time. For a weekday snack of hummus and vegetables, cut celery sticks and bell pepper strips in advance.

• Incorporate into snacks. Serve vegetables with dips on a snack plate. 

• Take shortcuts. Convenience products such as pre-washed greens, green beans and baby carrots can save time. Many frozen vegetables can be steamed in the bag if noted on the instructions. 

• Make mixed dishes that are easy to add veggies to - soups, stir fries, chopped salads and grain bowls.

Practicing these strategies to eat more vegetables is likely to have benefits for overall health. How do you eat more vegetables on a daily basis? Let us know @GPEmbrace.