7 Ways to Increase Your Vegetable Consumption

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7 Ways to Increase Your Vegetable Consumption

7 Ways to Increase Your Vegetable Consumption

You've come to the right place if you don't like vegetables or are looking for new ways to incorporate more vegetables into your daily routine (including breakfast!). Here are seven ways to include more vegetables in your diet.

The majority of us do not consume enough vegetables. In fact, 90 percent of Americans do not consume the recommended 2-3 servings of fruits and vegetables per day. (A serving of most vegetables is 1 cup.) It's 2 cups for raw, leafy vegetables like salad greens). Vegetables are high in fiber, potassium, folate, and vitamin A, all of which are beneficial nutrients.

They also play an important role in assisting people in losing or maintaining their weight. Vegetables are high in fiber, which makes them filling. Plus, if you eat more low-calorie vegetables, you'll have less room for higher-calorie, less-healthy foods.

You might think you don't like vegetables, but you haven't tried them in the right way. Broccoli may be bland when steamed, but it takes on a sweet and nutty flavor when roasted and topped with parmesan cheese (as in this Balsamic & Parmesan Broccoli).


1. Include vegetables (as well as fruits) in your breakfast

You'll get more nutrients, but eating produce first thing in the morning can also help you maintain a healthy weight. A recent Cornell University study looked at the habits of people with normal BMIs who didn't try and found that 96 percent ate breakfast rather than skipping it or just drinking coffee. What are the most popular items on their breakfast menu? Fruits and vegetables, to be precise.


2. Consume more vegetable soup

People who eat soup consume fewer calories, according to research. Because you can add a lot of produce to your soup pot, soup is also a great way to eat more vegetables.


3. Eat some vegetables as a snack

We're not talking about potato chips or French fries. So that you don't feel hungry at dinner, your snacks should help you fill up in between meals. They can also assist you in meeting your vegetable quota. Try hummus-dipped carrots or cucumbers, celery with peanut butter, or a small cup of vegetable soup.


4. Make noodle out of vegetables

Make noodles out of vegetables to turn pasta night on its head. If you replace pasta with sweet potatoes, carrots, zucchini, turnips, or beets, you'll get a lot of nutrients for a small amount of calories.


5. Use lettuce to make lettuce wraps

By combining it with lettuce to make a wrap, you can save calories and carbs. Butter lettuce, cabbage leaves, lacinato kale, and swiss chard are all good substitutes. It's a fun way to add more vegetables to your day and a fun twist on lunch or dinner.


6. Make lasagna with spaghetti squash

Think outside the box with traditional lasagna and use spaghetti squash instead of noodles.


7. Make chips out of your vegetables

Make homemade chips with beets, sweet potatoes, Brussels sprouts, or kale to make eating vegetables more enjoyable. A crunchy snack or side can be made by baking thin slices or leaves with a little salt.

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