How to Eat More Vegetables: Incorporate, Prepare, and Grow Fresh Veggies

Introduction

Eating enough vegetables is key for a healthy diet and lifestyle. The Dietary Guidelines for Americans recommends that adults consume at least 2.5 to 3 cups of vegetables per day. However, most people don’t come close to this recommendation. According to a study published in the American Journal of Clinical Nutrition, only 8.9% of American adults meet the daily requirement for vegetables.

In this article, we’ll explore some strategies for eating more vegetables. We’ll look at ways to incorporate them into your favorite dishes, try different preparations, stock up on frozen vegetables, and even grow your own. Let’s get started!

Incorporate Vegetables Into Your Meals

One easy way to start eating more vegetables is to add them to your favorite dishes. For example, if you’re making a pasta dish, try adding some mushrooms, bell peppers, and spinach. Or, if you’re having tacos, throw in some shredded carrots, corn, and black beans. You can also add vegetables to salads, sandwiches, and soups.

If you’re not a fan of cooked vegetables, you can incorporate them into snacks instead. Try slicing up celery and cucumber to dip in hummus or peanut butter. Or, make a smoothie with kale or spinach as the base and then add your favorite fruits. You can also roast or steam vegetables and enjoy them as a snack.

Try Different Preparations

Another way to eat more vegetables is to try different preparations. Roasting vegetables, for example, brings out their natural sweetness and adds a nice crunchy texture. All you need to do is toss them with some olive oil, salt, and pepper, and then bake them in the oven for 25-30 minutes. If you want to keep things simple, you can also sauté vegetables with some garlic and herbs.

Steaming vegetables is another great option as it helps retain their nutrients. All you need is a steamer basket and a pot of simmering water. Put the vegetables in the basket and cover the pot. Steam for 5-10 minutes until the vegetables are tender. Stir-frying is also a great way to cook vegetables quickly. Heat some oil in a wok or skillet and then add your vegetables. Stir-fry for a few minutes until they are crisp-tender.

Stock Up on Frozen Veggies

Frozen vegetables are a great way to always have vegetables on hand. Most grocery stores carry a wide variety of frozen vegetables, including broccoli, cauliflower, carrots, peas, corn, and spinach. These vegetables are picked at the peak of ripeness and frozen within hours, so they retain much of their nutritional value.

Frozen vegetables are also very convenient as they are quick and easy to prepare. Simply heat them in the microwave or add them to a stir-fry. They can also be used as a quick side dish or added to soups and stews. Plus, they cost less than fresh vegetables, so they are a great budget-friendly option.

Eat Seasonal Produce

Eating seasonal produce is a great way to add variety to your diet. Visit your local farmers market and see what’s in season. This will give you an opportunity to try new vegetables and experiment with different recipes. You can also buy in bulk and freeze or can your own produce.

Eating seasonal produce also has environmental benefits. Buying locally grown produce reduces the amount of energy needed to ship food from one place to another. Plus, buying in season often means that the produce is cheaper and fresher.

Grow Your Own Vegetables

Growing your own vegetables is another great way to eat more of them. Plant a vegetable garden in your backyard or on your balcony. Not only will you have access to fresh vegetables all year round, but you’ll also save money in the long run. Plus, you get the satisfaction of knowing that you grew them yourself.

Growing your own vegetables doesn’t have to be difficult either. Start small by planting some easy-to-grow vegetables like tomatoes, peppers, beans, and lettuce. Once you get the hang of it, you can expand your garden and experiment with more exotic varieties.

Conclusion

Eating more vegetables can be a challenge, but there are lots of ways to make it easier. Try incorporating them into your favorite dishes, trying different preparations, stocking up on frozen vegetables, and even growing your own. By following these tips, you’ll be well on your way to meeting your daily vegetable requirements.

Don’t be afraid to experiment and try new things. You may just find that you love vegetables more than you thought! With a little bit of effort, you can make vegetables an important part of your diet.