Easy Ways to Add More Veggies to Your Diet

According to the CDC, only 1 in 10 adults gets the recommended daily servings of vegetables a day. We should be eating 3 servings of vegetables (and 2 of fruit each day).

Other than our Mom always saying “eat your vegetables” why is it so important to eat vegetables consistently? Dr. Daniel Wang of Harvard Medical School says:

“Fruits and vegetables are major sources of several nutrients that are strongly linked to good health, particularly the health of the heart and blood vessels.” In addition, eating more vegetables may prevent weight gain and promote weight loss.

The current Dietary Guideline says that adults should have 2 cups of fruit and 2.5 cups of vegetables daily.

How can we add more vegetables into our diets (instead of just eating 2.5 cups of broccoli a day)?

10 Easy Ways to Get More Veggies in your Diet:

  1. Add vegetables to your breakfast. Put them in scrambled eggs, layer into a breakfast sandwich or breakfast burrito.
  2. Add greens to smoothies.
  3. Add vegetables, like cucumbers and bell peppers, to sandwiches.
  4. Add to grain side dishes. Try combining brown rice, diced zucchini and carrots.
  5. Make vegetable-based soups and chilis.
  6. Make a snack bag of vegetables and bring it on the go.
  7. Choose a side salad when dining out.
  8. Substitute for grains. Zucchini for pasta in lasagnas or cauliflower rice instead of regular.
  9. Use carrots or jicama instead of tortilla chips to dip in guacamole or salsa.
  10. Every time you plan a meal, make sure there is a fruit and veg included.