You may have heard it MULTIPLE times, but it seems we are NOT getting enough vegetables into our diet.
Experts agree we should all be aiming for 5 serves of vegetables a day. Yes 5!
But how can you eat that many vegetables? And how do you fit them into your day?
Whether you’re trying to sneak them into your children’s meals or want to find ways to incorporate them into your own diet, here are some AMAZING ways to eat more veggies….
5 ways to include more serves of vegetables into your diet
1. Have veggies for breakfast
Often people think of breakfast as a no go vegetable zones. Where in fact, vegetables can quite easily feature within breakfast meals and taste amazing as well.
- Think about options like omelettes with 1 cup of spinach added and a ½ cup of chopped mushrooms. That would be 2 of your 5 serves done by breakfast time.
- Think of roasted capsicums and feta cheese on grainy toast. That is 1 serve of veggies there as well.
- Or you could add 1 cup of baby spinach or a puck of frozen spinach to your Smoothie.
This mushroom omelette roll (pictured above) is a fun breakfast recipe that uses a healthy homemade omelette in place of a wrap.
2. Have veggies as a snack
People often head for a piece of fruit as a snack, next time try some veggies instead. Some suggestions for veggie based snacks are of course vegetable sticks but these could also be served with a veggie or legume based dip (legumes like chickpeas and lentils are deemed veggies!).
How about 3 or 4 celery sticks with some peanut butter? The protein hit will keep you feeling fuller for a little longer as well.
3. Bulk up your sandwiches
When you are having lunch, opt for a meal that you can veggify.
You do not have to stick with salads although they are obviously an easy way to obtain some veggies in your day. Think about bulking up your sandwich or wrap with ½ cup of carrot or 1 cup of leafy greens. Try one or the other or both and you could be ticking off another 2 serves!
4. Eat vegetarian meals more often
Dinner is the obvious time to include veggies in the meal, but if you have had them throughout the day your plate will not have to overloaded with them, struggling with eating 5 serves.
One way to help with vegetable consumption at night time is to aim to have at least 2 vegetarian meals per week. You can also add salad, steamed veggies, roast veggies, ratatouille or a host of other veggie side dishes to your main meal to get the add vegetable content for the day.
5. Replace carbs with vegetables
It’s so easy when you know how! And you don’t have to compromise on taste either.
Try turning vegetables like zucchinis into noodles (zoodles) or making wraps with lettuce or using egg plant instead of pasta sheets in lasagne.
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