Healthy Lifestyle 10 Week Ecourse [3rd Edition]

Tips to add veggies to every meal

How many servings of fruits and vegetables do you get each day? If you look at the US government’s food recommendations, they suggest anywhere from one to three cups of vegetables each day depending on age and gender. Harvard follows suit with their recommendations. They recommend servings ranging from one and a half cups to two and a half cups depending on your caloric intake.

For example if you are consuming 1800 calories a day, you should be eating two and a half cups of vegetables each day. Why so many vegetables? Because they are high in nutrients that your body needs. Additionally, when veggies are consumed with protein, they help keep harmful fats and cholesterols from staying behind in the system. The plant cholesterols or sterols are powerhouses.

The challenge isn’t knowing that veggies are good for you, though; it’s getting enough in your diet.

The following tips will help you to get more vegetables in your diet.

1. Try something new. Add variety to your veggie routine by trying a new vegetable. Try to add one new veggie to your repertoire each week. There are many different varieties of squash, for example, so that’s an easy way to branch out.

2. Have meatless meals. Strive to make one meal each day a meatless day. And instead of reaching for a starchy carb as the foundation of the meal, why not make it vegetable based? For example, you can make zoodles (noodles made from strands of zucchini) and top it with pasta sauce. A salad on the side and you’re getting at least two cups of vegetables all in one meal.

3. Drink them up. Don’t juice – blend instead. Throw some tasty vegetables with water and ice into your blender and whip them up into a frenzy. A vegetable drink can be delicious, refreshing, and a great way to get several cups of vegetables into your diet. They make great snacks. Spinach, apples, and ginger are a simple beginner recipe but don’t be afraid to experiment.

Finally, try to include a vegetable in every meal. You can even add veggies to your breakfast. Top your eggs with some chopped greens and tomatoes, or make a quick hash with sweet potatoes and onions.

We’ve talked about different ways to measure your nutrition, and today we talked about cups of veggies. We’ve also mentioned IUs, calories, and daily value in past lessons. Next time we’ll take a closer look at some of these measurements. We’ll explore what they mean and discuss the difference between RDA and DRIs.

Less get healthy together,

Joe Golson

Healthy Lifestyle Magazine