You know that eating healthy includes eating fresh veggies. But sometimes just because you know you should do something, doesn’t make it easy to do. I personally think everyone should be eating a stupid amount of veggies, but you definitely want to get at least 5 half cup servings of veggies a day
Why eat your veggies? For many many many reasons, but here are a few compelling reasons for loading up your plate and snack drawer with things that grow in the ground.
- Vegetables contain essential vitamins and minerals that our bodies need to operate. Plus they are a great source of fiber! Studies show that those who eat a diet rich in fresh produce have a lower incidence of disease such as cancer, cardiovascular issues and stroke.
- Eating fresh veggies can help you control your weight. Vegetables are naturally low in calories and most are virtually fat free. So eat them first thing at a meal to eat less calories overall.
- Eating veggies will make you feel good. When you eat whole foods (unprocessed food), your body responds well, your skin glows and your systems work like they should.
5 servings of vegetables might seem like a hard pill to swallow or get into your schedule. But it’s actually very easy if you make sure to have a serving at every meal and snack. Here are a few simple ways to get your daily quota without blinking an eye.
- Breakfast:
- Throw some peppers, zucchini and broccoli in your morning omelet
- Make a tasty smoothie with a bunch of baby spinach and kale, your favorite fruit and unsweetened almond milk (you won’t even be able to taste the greens…I promise)
- Lunch:
- Top your sandwich with actual veggies (forget the sad piece of lettuce and tiny sliced tomatoes…they don’t count). Add cucumbers, peppers, spinach, mushrooms, etc.
- Hit the salad bar and load up with all colors of pre-cut vegetables including dark leafy greens, tomatoes, carrots, turnips, peas, cabbage, you get the picture…lots of veggies.
- Dinner:
- Load your spaghetti sauce (or any sauce for that matter) with tons of veggies. My favorites are broccoli, zucchini, onions, and mushrooms.
- Make stir fry with lean meat and lots of veggies such as cabbage, carrots, broccoli, snow peas, mushrooms and celery.
- Steam your favorite veggie and have it on the side…have lots on the side…so much so that it looks like it’s the main course
- Eat a side salad before dinner to eat less
- Make an old school vegetable soup with lots of chunky veggies and for some “oomph” add some potatoes.
- Snacks:
- When you go to the salad bar for a salad, get lots of pre-cut veggies for to much on when you get hungry
- Make sure to have cut up carrots, broccoli, peppers, celery, jicama, etc for crunching and dipping in low fat protein packed dips like hummus.
- Steam a bag of veggies (frozen veggies are just like fresh…as long as they aren’t in sauce)
- Get a pre-cut veggie tray and eat off of it (often)
· 5 broccoli florets
· 6 baby carrots
· 1 large handful of raw greens (spinach, lettuce, cabbage)
· 1 large stalk of celery
· ½ large ear of corn
· 6 bell pepper strips