How to Add Vegetables to Your Diet
You know Mom was right when she told you to eat your veggies. She knew they were great sources of fiber, vitamins, minerals and phytonutrients. So what are you waiting for?
- Difficulty:
- Moderately Easy
Instructions
Things You'll Need
- Acorn Squash
- Arugula
- Asparagus
- Broccoli
- Cabbages
- Corn
- Green Beans
- Peelers
- Vegetable Steamers
- Green beans
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1
Mix carrot juice into your breakfast orange juice.
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2
Add chopped broccoli or grated zucchini to your omelet.
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3
Toss sliced cucumbers with seasoned rice vinegar for an instant salad.
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4
Dip crunchy raw vegetables (cherry tomatoes, mushrooms, celery or carrots) into low-fat salad dressing or hummus.
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5
Toss corn kernels (fresh or frozen) into a green salad.
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6
Experiment with unusual vegetables such as long beans or kohlrabi.
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7
Spread tomato and onion salsa over grilled fish.
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8
Roast peeled, diced beets and carrots at 425 degrees F for 30 minutes. Sprinkle them with salt, pepper and olive oil.
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9
Mix chopped spinach, kale or other greens into spaghetti sauce.
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1
Tips & Warnings
The Food Guide Pyramid recommends three to five servings of vegetables a day.
A "serving" of vegetables is 1/2 cup of cooked vegetables (such as carrots or broccoli) or 1 cup of raw salad vegetables (lettuce or spinach, for example).
Buy prewashed salad greens to reduce salad preparation time.
Shop the supermarket salad bar for precut broccoli, cauliflower and other vegetables. Eat these raw or steamed.
While a glass of vegetable juice can count toward your three to five servings a day, try to choose the whole vegetable instead. Most juices contain no fiber.
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Comments
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Gerrie Grimsley
May 06, 2009
I love this article! Great ideas for us. Thanks so much. I'm saving it and rating it as a 5 for sure! -
Dec 20, 2005
I use leftovers veggies in soups, stews, and salads. Add a cup of grated carrots or cooked eggplant to spaghetti sauce - you can't taste the difference and they add lots of extra fiber. Add canned beans or corn to chili, or shredded cabbage and frozen vegetables to homemade soup. Instead of greasy potato chips, roast cauliflower or carrots for 15-20 minutes and sprinkle with salt. They satisfy that crunchy urge you get around 3 p.m. Or if I must have that donut or Doritos, I eat an apple or a few carrot sticks first - they fill you up and you eat less junk.
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Dec 20, 2005
I use leftovers veggies in soups, stews, and salads. Add a cup of grated carrots or cooked eggplant to spaghetti sauce - you can't taste the difference and they add lots of extra fiber. Add canned beans or corn to chili, or shredded cabbage and frozen vegetables to homemade soup. Instead of greasy potato chips, roast cauliflower or carrots for 15-20 minutes and sprinkle with salt. They satisfy that crunchy urge you get around 3 p.m. Or if I must have that donut or Doritos, I eat an apple or a few carrot sticks first - they fill you up and you eat less junk.
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Nov 22, 2005
Try green peppers, lettuce, tomatos, or whatever else you like on toasted whole wheat bread. It is a great way to get in a couple veggies and tastes great!
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Nov 22, 2005
Use a Vita-Mix, which can blend whole vegetables and fruits into drinks or soups. My kids now eat or drink more than the daily recommended amount of fruits and veggies! Since the whole fruit or veggie is used, you get the fiber too.
