Everyone knows that eating vegetables is essential. We are taught that a diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, and lower the risk of eye diseases. Additionally, certain vegetables can even promote weight loss. The knowledge is not foreign. The more difficult part is applying vegetables to our diets throughout the day.
How Much Vegetables Should One Eat?
Eating vegetables does not have to be a chore. An adult needs to eat two and a half servings each day. Too often, we fall back on the same vegetables prepared the same way. Mashed potatoes again? Remember that you don’t need to eat all your servings simultaneously. Spreading small portions throughout the day is ok. Here are easy tips to add variety to your vegetable diet.
Mornings
If you’re having an omelet, add a handful of spinach, diced peppers, and chopped onions. For a morning smoothie, add kale or avocado—plenty of recipes online for incorporating broccoli, carrots, and other vegetables into your morning smoothies.
Lunch
Add different types of lettuce to a salad as a substitute for iceberg lettuce. You can also add greens, peppers, cucumbers, onions, and tomatoes. If your lunch includes a sandwich, try guacamole to replace mayonnaise. Once more, you can add lettuce, greens, and other vegetables to your sandwich.
Snack
Do not reach for high-carb snacks. Instead, try a fresh, crisp vegetable with hummus. Keep fresh-cut vegetables nearby for when the munching desire comes.
Dinner
You can add a stir-fry meal once a week and rarely have the same food. Stir-fries can add versatility. You buy what is on sale or in season at the grocery store and cook it with meat of your choice. You can make your own sauce, or they sell pre-mixed sauces. This is the time to blend colors and textures. Do not shy away from trying new foods.
Adding these simple techniques to your daily routine will bring long-lasting results.
