10 Ways to Love Veggies
You’ve probably heard this before: Eat more veggies! Why? The health benefits are enormous.
A way of eating that’s rich in foods containing fiber, such as vegetables and fruits, may reduce the risk of obesity and type 2 diabetes.
Vitamins and minerals found in fruits and vegetables provide nutrients for healthy skin, eyes, brain function, heart, bones, and much more.
Diets rich in vegetables and fruits may reduce the risk of certain types of cancers and heart disease, including heart attack and stroke.
Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, reduce the risk of developing kidney stones, and decrease bone loss.
Fruits and vegetables are lower in calories than many other foods. Their fiber and water content helps you feel satisfied, curbing your appetite and helping to lower your daily caloric intake when you eat them instead of higher-calorie foods.
Here are 10 ways to get more veggies into your day:
Start your day with a green juice or a smoothie that combines a little bit of fruit with a healthy portion of greens such as spinach or kale.
Puree vegetables, and add to spaghetti sauce, hamburgers, or meatloaf.
Use broccoli slaw instead of rice of noodles with a stir-fry,
Salad don’t have to be just lettuce. Add other leafy greens, peppers, tomatoes, and more. The more color, the better in terms of vitamins and minerals.
When dining out, ask for salad instead of typical starchy sides, such as fries, bread, or chips.
Try to have at least two veggies at each meal—more is better!
Saute some chopped bell peppers, onions, spinach, or zucchini. Keep this mixture in your fridge for an easy addition to eggs, sauces, and more.
Prep a few grab-and-go containers of raw veggies or a salad with dressing on the side for easy snacks and to round out packed lunches.
Add cucumber, tomato, avocado, and spinach to your toast instead of butter.
Experiment with stir-fry, baking, steaming, grating, and grilling veggies. Different cooking methods bring out rich and sweet flavors. Use a little olive oil, which is a source of good fat and helps your body better take in certain vitamins.
Health tip: When preparing your vegetables, be sure to wash them thoroughly with warm running water. Vegetables with a rough surface should be scrubbed with a vegetable brush under warm running water before peeling.
For more healthy eating ideas, ask your Vida Coach.