Nutrition

How To Eat More Vegetables

August 18, 2015
Colourful-Vegetable

Vegetables are Mother Nature’s very own nutritional miracles. Packed with vitamins, minerals, antioxidants, fiber and water, the humble veggie is not only good to eat but essential for your health and wellbeing. And if you are trying to lose weight, veggies will help you get there faster as they are filling without being energy dense. With the exception of starchy vegetables like potatoes, you can eat almost unlimited amounts of vegetables without worrying about your waistline expanding as a result.

However, for many people, eating veggies is something that doesn’t come naturally and many people’s vegetable consumption is limited to a leaf or two of wilted lettuce in a burger or the onion on a pizza.

You KNOW you should be eating more vegetables so in this article you’ll learn how get more vegetables into your diet.

Think vegetables first

Whenever you are planning a meal, think about veggies first. Select two or three different ones and then consider what you can add in to make that meal more rounded – grilled chicken and brown rice for example. Try and make sure that your plate is at least half-covered in vegetables. By prioritizing vegetables you are much less likely to forget about them.

Snack on raw veggies

Raw veggies make a great, filling and healthy snack. Carrot sticks, cucumber, sliced tomatoes – a great many vegetables can be eaten raw. If plain, raw veggies strike you as a little bland, slightly sprinkle with some sea salt or use with a low calorie dip. If you are a “TV snacker”, eating raw veggies will help you avoid eating candy and other high calorie foods that may be undoing your weight loss efforts.

Make super soups

Soups are a brilliant way to get more vegetables into your diet. Select three to five different vegetables, cook them until tender in vegetable stock and then liquidize using a stick-type blender. Serve with wholegrain bread or crackers and you have a super healthy meal in minutes.

Have a vegetable-only meal once a week

Even if you are a staunch omnivore, there is nothing wrong with having a once or twice a week vegetable only meal. Seek out vegetarian recipes and embrace veggies like a long lost friend. Yes, you may miss out on a little protein but, in the grand scheme of things, those extra vegetables will more than make up for skipping the meat for a meal or two. Vegetable-only meals also tend to be light and easily digested making them ideal of you have been eating too much rich or heavy food lately and feel like your digestive system could do with a rest.

Seek out new veggies to try

Many of us eat fairly routine diets and do not try new things very often. If your idea of “lots of vegetables” means peas, carrots and potatoes, maybe it’s time you try to broaden your tastes and try something new? There is a veritable A to Z of vegetables so next time you head into the supermarket, take a moment to explore the vegetable department and purposely try something new. Who knows, there might be a new favorite vegetable waiting for you to try!

Sub in the veggies

Most people eat veggies as an accompaniment but you can get more vegetables into your diet by substituting vegetables for some other common non-veggie foods…

  1. Instead of pasta in lasagna, use thinly sliced zucchini instead. Not only does this slash the carb and calorie content, you’ll end up eating several servings of this venerable vegetable.
  2. Replace wheat tortillas with lettuce leaves the next time you make a lunchtime wrap. This is another great calorie and carb saver.
  3. Shredded and lightly sautéed cabbage makes for a great spaghetti substitute that is all but calorie-free. You can also use thinly ribboned zucchini and even spaghetti squash too.
  4. Instead of rice, grate and then lightly boil cauliflower florets. Low in carbs and calories but high in nutrients, this is an excellent rice substitute especially for those who are trying to cut back on grains.
  5. Next time you are having hamburgers, substitute the bun for two lightly grilled, large portabella mushrooms.
  6. Add baby spinach to smoothies. Spinach is high in iron (just ask Popeye) and tastes great mixed with fruits like bananas and berries.

If you care about your health and your weight, vegetables really should be the cornerstone of your diet. Sadly, though, in this age of food convenience, they are often shunned in favor of refined carbs such as white bread, white rice and white pasta. Focusing more on vegetables will make weight loss easier and improve virtually every aspect of your health so make today the day you start to “veg out”!

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