10 Tips to Eat More Vegetables.

Did you know that March is national nutrition month? It’s a good reminder to take a critical look at what’s on our plate – and the changes we can all make to support a healthier lifestyle.

At ChooseMyPlate.gov, the government recommends dividing your plate into the following combination of diary, protein, fruits, vegetables and grains. Notice, there’s not a spot for bonbons or ring dings.

Of the five food groups, vegetables tend to get the least amount of love. But they’re also super important – and so to get more vegetables in your diet, nutritionists recommend the following 10 tips:

  1. Discover fast ways to cook. Making a quick lunch or fast dinner? Cooking fresh or frozen vegetables in the microwave makes a quick addition to any meal. Instead of opting for potato chips or French fries, steam up some veggies!
  2. Be ahead of the game. Cut or slice up vegetables in advance – and in bulk. Store them in your fridge, and add them to your salads and dishes as needed. It’s convenient and it saves time.
  3. Choose vegetables rich in color. I love brightening my plate with colorful, delicious vegetables. They’re not only beautiful and vibrant, but also full of vitamins and minerals. Try tomatoes, green peppers, yellow peppers, collard greens and more!
  4. Check the freezer aisle. It’s true: Frozen veggies are just as nutritious as fresh vegetables. And they’re flash frozen at the peak of freshness to maximize flavor. Since they’re frozen, you don’t have to worry about the vegetables spoiling – and it cuts down on waste. I love frozen peas, broccoli and cauliflower to name a few.
  5. Stock up on veggies. Canned vegetables, in addition to fresh or frozen options, can be another smart choice. Just pay attention to the labels for the sodium content.
  6. Make your garden salad glow with color. Salads can be exciting! Toss in some black beans, red peppers, radishes, watercress, avocados and more! They all make delicious and nutritious additions.
  7. Sip on some vegetable soup. You can also get your vegetables in soup form. Tomato, squash or vegetable soups are all wise choices. Look for “reduced sodium” or “low sodium” varieties.
  8. While you’re out. Instead of the usual fried side dish, ask for a salad or an order of steamed vegetables.
  9. Savor the flavor of seasonal veggies. To save money, buy vegetables that are in season from the grocery store or farmer’s market. Freeze any extras and steam up as needed!
  10. Try something new. There are tons of great vegetables out there that may be new to you. Don’t be afraid to expand your horizons. You can Google great recipes online.

If you have any other tips for increasing the vegetables in your diet, share them in the comments below! And happy national nutrition month to you!

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  1. Kevin Organ says:

    Its such a funny coincidence that I started my new meat and lactose free diet on national nutrition month. Im loving eating more veggies and adore quorn too ๐Ÿ™‚

  2. Mostly I like the new Choose My Plate over the old food pyramid. I like that, except for the dairy, even a vegan like me can use it to eat a healthy diet because they don’t say “meat or fish or chicken” anymore. They say “protein” which I get plenty of with beans and soy and leafy greens etc.. I’m thinking maybe the dairy industry had a lot of influence on getting “dairy” in there next to the plate. Others will disagree but dairy really is unnecessary to a healthy diet.
    But to your question, my favorite way to add more veggies to the diet is roasting a big pan of what’s in season on Sunday and then eating it during the week.

    • Ugh, another food conspiracy nut.

      If you’re vegan, good for you. But just because you don’t like something, or it doesn’t work for you, doesn’t make it true for everyone. The fact that you cannot seem to understand that, and just go ahead and make up a fake conspiracy to try to back yourself up is pathetic.

      • Wow. Thanks Jono for your reply. I’m not alone in my conspiracy nuttyness however. Google new food plate dairy lobby and you will see all kinds of stuff about the dairy lobby and their influence here. It’s not a fake conspiracy and no, I am don’t engage in pathetic behavior. Dairy is bad for you if you do the research. We’ve been brainwashed to think otherwise. But ignore the facts and enjoy the lactation juice from cows or dogs or squirrels or whatever. You live your life. I’ll live mine.

        • I guess all those Swiss, German, French and Italians who have been eating cheese and dairy for hundreds of years MUST be wrong, not to mention the dozens of other nations in history who made their diet on milk.

          Again, just because it doesn’t work for you, doesn’t make it true for the other 7 billion people in the world. And please – there are no facts that you speak of. Just scatter brained conspiracy theories that aren’t backed up by any kind of impartial analysis, just weirdos who disregard, ignore or manipulate actual data to try to make themselves sound less idiotic.

  3. i put i cup of frozen spinach in my blender protein shakes… nom nom nom..

  4. 1 cup… derp.

  5. Christian T. Parker says:

    Easy veggies and pasta recipe:
    !. put 3/4 cup to a cup of pasta in a BIG glass bowl
    2. add water to cover plus a bit more
    3. add a tablespoon of healthy oil and any frozen veggie (and herbs, seasoning, sauce, salad dresssing, whatever)
    4. cover with a large plate and microwave for ~25 minutes at 50% power