10 Ways to Consume More Veggies
I frequently get the following question: “How do you eat enough veggies each day?”
We consume a lot of veggies in our house. And I’m not talking about a supplement that claims to give you the recommended amount.
Eating vegetables each day is an essential part of getting the vitamins and nutrients you need.
Daily recommended amount of veggies
First, let’s take a look at the recommended amount of vegetables you should consume each day. This is the minimum amount you should be eating. In reality, we should be eating more than this.
Depending upon your age and sex federal guidelines recommend that adults eat at least 1½ to 2 cups per day of fruit and 2 to 3 cups per day of vegetables. But guess what: only 1 in 10 adults eat that amount each day according to a study. According to another study, only 8.9% of respondents met the daily vegetable consumption on average (ranging from 5.5% in Mississippi to 13.0% in California).
How many veggies you actually should be eating
There is a strong correlation between consuming the recommended amount of veggies and disease prevention.
And a little is good, but a lot is even better. When you eat more vegetables not only do you get more nutrients you also eliminate your ability to consume as much junk food.
Think of it like this: Let’s say you want your child to make better choices with his or her friends. How do you do that? You encourage them to spend more time with the friends you approve of. And as a result, they have less time to spend with those you don’t approve of.
The same goes for our diet. If you fill your diet with healthy fruits, you leave less room for unhealthy snacks and other prepackaged foods. Because when your stomach is already full (or partially full) with healthy vegetables it will have less room for the less healthy options.
Benefits of eating more veggies
I think we can both agree that eating our veggies is good for us. But other than feeling good about ourselves, what benefits do they provide?
Weight control
A study published in 2018 combined the research of several studies investigating the relationship between vegetable consumption and weight gain. They concluded that “the majority of studies reviewed support an inverse relationship between vegetables and weight-related outcomes in free-living individuals.”
Weight gain is caused by eating large amounts of calories and less and less nutritious foods full of dietary fiber and complex carbohydrates. Unlike animal based foods and processed foods, whole plant based foods (such as fruits, vegetables, legumes, and whole-grain foods) provide a feeling of fullness with fewer calories.
It’s easier to manage your appetite and maintain your body weight when you consume more vegetables.
High dietary fiber
Only plant foods contain fiber. In addition to weight loss, eating a diet rich in fiber has been linked to many health benefits including a reduced risk of coronary heart disease and improved regularity.
Healthy regularity allows your body to flush toxins.
Eating beans and legumes, two foods that contain more dietary fiber than almost any other food is a good way to get the recommended amount of daily fiber.
The dietary fiber in legumes is both soluble (useful in helping control cholesterol levels to lower heart disease risk) and insoluble (improves regularity).
Chronic disease management
Eating fiber has immediate and future benefits. Complex carbohydrates are easy to digest, and the antioxidants in plants help strengthen your body’s immune system. Consuming a more plant-based diet including fruits and veggies has been attributed to alleviating symptoms associated with heart disease, diabetes, cancer, and various autoimmune diseases.
How to consume more veggies each day
Back to the question that started this: How do you consume more veggies? Here are ten ways to help you consume more veggies each day
1. Try something new
Most people think of carrots, celery, or broccoli when they think of veggies. While those are great options, it’s good to add variety. Next time you’re at the grocery store or farmer’s market try something new.
2. Prepare it a new way
In addition to trying a new veggie, another fun way to add more veggies is to try preparing them a new way. It might be as simple as using a new spice. Or you could sautee them, roast them, or even grill them.
3. Change your snacks
Exchange your usual prepackaged snack for some fresh cut up veggies like carrots or cucumbers.
4. Get your family involved
Let your kids choose a vegetable they want to try if you bring them shopping with you. It’s always fun to get your kids involved. It promotes healthy eating habits and also provides a surprise!
5. Try new recipes
Breakaway from your usual recipes and add one or two that include more veggies. Grab my favorite Pad Thai recipe here.
6. Add them to your breakfast
Most of us don’t think to add veggies to our breakfast. But it’s easy to get a serving of veggies first thing in the morning when you add some sautéed peppers or spinach to your eggs.
7. Exchange veggies for your meat
Instead of adding meat to your salad replace it with more veggies.
8. Make it an appetizer before dinner
If your home is anything like mine, people tend to congregate before dinner. As I cut up veggies for dinner I make sure to cut a couple extra for everyone to snack on prior to the meal.
9. Put them out on the table throughout the day
Have you ever noticed that you eat more candy when it’s out sitting in a bowl? Guess what: it works with veggies too!
Layout a bowl of carrots, celery, or whatever your favorite veggie may be and you and your family will be more likely to consume them throughout the day.
10. Add a veggie to whatever you’re eating
This works for any meal. Ordering pizza for a Friday night dinner: cut up a few peppers to eat alongside your slice of pizza. This is a great way to get in a few more veggies and it also discourages you from eating as much pizza.
Questions and concerns about consuming more veggies
Question: What if my kids hate veggies? I don’t want to throw a bunch of food away.
Answer: Have you given your kids a chance to enjoy them? In my post titled Trickle Down Nutrition, I explain the impact of a mother’s eating habits.
In 2010, Mildred Horodynski, a professor at the Michigan State College of Nursing, studied 400 women with children between the ages of 1 to 3.
She found that toddlers were less likely to consume fruits and vegetables four or more times a week if their mothers did not consume that amount. Children were also less prone to consume these whole foods if their mothers viewed the child as a “picky” eater.
Food plays an important role in every society. Exclusive of age and region, food is an important part of our culture. That’s why I think it’s imperative we get it right at home.
One thing that I’ve personally implemented (and it’s the only “food rule” we have) is that they must eat their veggies. They can leave everything else on their plate, but their veggies are non-negotiable. And if they don’t eat their veggies it becomes their next snack.
At first, when they each were younger, I got some push back but now, it’s a non-issue. For the most part, they eat their veggies without complaining and even ask for seconds! It doesn’t have to be a battle every single, time but it does take consistency and follow-through.
Another tip to encourage your child to eat vegetables is to start small. Start with just one carrot or piece of broccoli. You don’t want or need to overwhelm them with a plate of veggies. Starting small will make it seem more manageable for them and less of a fight if they aren’t used to eating veggies.
Question: How can I afford to buy more fresh produce? I don’t have a large budget for groceries.
Answer: When you actually price it out, fresh produce is less expensive than meat and packaged foods pound for pound. Purchasing fresh produce that’s in season and locally grown is another way to save money.
Conclusion
Adding more vegetables to your diet isn’t as difficult as you might think. It just requires a change in thinking. Not only does it save you money, but it also provides many health benefits.