How to Get the Daily Recommended Allowance of Vegetables
If you’re trying to eat healthier, you should have at least the recommended daily allowance of vegetables. Even if you normally don’t eat a lot of vegetables, follow these steps and you’ll be on your way to a healthier you.
Instructions
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How to Get the Daily Recommended Allowance of Vegetables
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Make a weekly and daily plan. The recommended daily allowance of vegetables is 3 to 5 servings. If you plan your food shopping and daily diet to include a raw vegetable (or vegetable juice) at each meal, then you can meet the minimum requirements. For example, have tomato juice with breakfast, a salad with lunch and sweet potatoes or spinach with dinner.
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Snack on vegetables in between meals to increase your daily servings. Bring carrot sticks to work for a midday snack instead of opting for a candy bar. Prepare your vegetable snacks a few hours or a day in advance so you can easily grab them on your way out.
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Buy vegetable juices or make them with a juicer. For an efficient way to get your servings of vegetables quickly, you can drink juices with or in between your meals.
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Keep a journal to evaluate your daily progress. This will make you aware of what you’ve eaten every day, so you can track your progress and make adjustments as needed to reach your goals. You can review what you’ve eaten by the afternoon, so you can increase your intake for the rest of the day if you’ve slacked off in the morning.
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Tips & Warnings
Eat uncooked vegetables to get the most vitamins from them, or cook vegetables slightly. Never overcook them, as the high heat destroys most of the nutrients.
Clean vegetables well to remove any pesticides or dirt. Soak them in water, and then use a vegetable brush or your hands to scrub the vegetables.
