Most of us have gotten the message that we should be eating more plant food, especially green leafy and other vegetables. How can a die-hard veggie hater get more vegetables? Read on.
Here is an excerpt from my book “Sick and Tired, to Healthy and Inspired” that gives some ideas for getting more vegetables and fruits. (Kindle version is on Amazon) (https://www.amazon.com/Sick-Tired-Healthy-Inspired-Lifestyle/dp/1734278617/ref=sr_1_1?crid=E343IHJPQGKW&keywords=sick+and+tired+to+healthy+and+inspired&qid=1654358415&sprefix=sick+and+tired+to+healthy+and+inspired%2Caps%2C84&sr=8-1
KEY CONCEPT: Vegetables and fruits give the best return on calorie investment.
I’m not sure when we had to start being told to eat our vegetables. After all, vegetables were the staple food for humankind throughout most of human history. If you’re skeptical, take another look at Appendix B, Nutrient Sources. Use a highlighter to mark all of the vegetables and fruits. If you use red, green, yellow and purple markers, your page will be as colorful as your diet should be. If you’re still skeptical, check out these resources:
- fruitsandveggies.org
- Harvard School of Public Health – Nutrition Source www.hsph.harvard.edu/nutritionsource/
I know there are some vegetable haters out there, and maybe you’re one of them. If so, remember to take small steps in your conversion to more veggie consumption.
Sample SMART goal:
- I will add 1 serving of vegetables or fruit 3 days/week for one month.
- I will try one new vegetable recipe each week for 2 weeks.
- Sample Success Plan:
- I will make a grocery list with all the items I will need for the week.
- I will chop and portion vegetables for work, cooking, etc.
Here are some other tips for adding vegetables and fruit.
Make it Available
- Buy fruit to have handy at home or work.
- Buy packaged, ready-to-eat vegetables and fruits.
- Buy frozen vegetables and fruits to avoid spoilage.
Add it to your current foods.
- Top whole grain cereal with blueberries, raspberries, or strawberries.
- Add fresh fruit to non-fat plain yogurt.
- Roast or grill a variety of vegetables to use all week in salads, sandwiches, etc.
- Add fruit (apples, blueberries, strawberries, citrus, pears, dried cranberries) or vegetables (peppers, artichoke, asparagus, tomato, cucumber, avocado) to your salad.
- Add vegetables to chili, stew, lasagna, soups, sauces, etc.
- Add apple chunks, pineapple, grapes, or raisins to tuna or chicken salad.
- Add vegetables to sandwiches: lettuce, tomato, cucumbers, sprouts, bell peppers, or avocado.
Make it a healthy side dish or snack.
- Add a salad to dinner. No iceberg lettuce, please. Try something with more nutrition like spinach, romaine, field greens, kale, etc. Add any vegetable or fruit you can think of to your salad.
- Drizzle vegetables and fruits with a small amount of olive oil and grill or roast until tender.
- Dip raw vegetables in low-fat salad dressing, hummus, or peanut butter.
- Toss sugar-snap peas lightly in oil, then toss with your favorite seasoning (taco seasoning, dry salad dressing, etc.)
- Stir-fry your favorite fresh or frozen vegetables with any lean protein.
People who follow this step often feel better right away.
Resources
I hope you found some useful ideas in that excerpt. Here are a few resource with ideas to get more vegetables by sneaking them into family meals. You’ll feel good and so will they. Sneaky is not always bad!
https://www.eatingwell.com/article/9641/5-ways-to-sneak-veggies-into-family-meals/
https://knowaboutnutrition.com/wp-admin/post.php?post=1128&action=edit