We know that balanced eating includes eating lots of fresh veggies. But sometimes just because we know something, doesn’t make it easy to do. In fact, according to the CDC, only 1 in 10 Americans get the recommended veg in their mouth every day. What's the recommended amount, you might ask? Well, friend, it's 5 (or more) servings 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, diabetes and stroke.
- Eating fresh veggies can help you control your weight. Vegetables are naturally low in calories, rich in nutrients and most are virtually fat free. So...eat them first thing at a meal to eat less calories and more of the good stuff 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. (Also...can you tell that I'm obsessed super versatile cauliflower rice? :) )
- Breakfast:
- Throw some peppers, zucchini and broccoli in your morning omelet
- Scramble eggs with cooked cauliflower rice (1/2 cup in the microwave for 2 minutes)-it gives them bulk and doesn't add flavor
- 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.
- Make soup! And make it creamy by adding in cauliflower rice whipped in the blender with your preferred milk choice (here's an example recipe)
- Dinner:
- Load your spaghetti sauce (or any sauce for that matter) with tons of veggies. My favorites are broccoli, zucchini, onions, and mushrooms...and cauliflower rice.
- Make stir fry with lean meat and lots of veggies such as cabbage, carrots, broccoli, snow peas, mushrooms and celery...over a bed of cauliflower rice mixed with brown rice.
- Steam, sauté, roast or air-fry 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-frozen count too!
- Snacks:
- When you go to the salad bar for a salad, get lots of pre-cut veggies to munch on when you get hungry
- Make sure to have cut up carrots, broccoli, peppers, celery, jicama, etc for crunching and dipping in protein packed dips like hummus.
- Celery with natural peanut butter
- 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)
What looks like a serving or half cup? Besides the obvious measuring techniques, keep these easy to remember tips close at hand:
- 5 broccoli florets
- 6 baby carrots
- 1 large handful of raw greens (spinach, kale, lettuce, cabbage, etc.)
- 1 large stalk of celery
- 7 circle slices of zucchini or yellow squash
- 6 bell pepper strips
- 1/2 cup riced cauliflower
No comments:
Post a Comment