How to add vegetables to your diet

Healthiest Vegetables : All vegetables are good for you, but some more than others! Here are the top 10 best vegetables recommended in a diet prevention. Integrate them into your menu to get the vitamins and minerals your body needs!Healthy Eating Tips

How to add vegetables to your diet

Healthiest Vegetables : Tomato

How to add vegetables to your diet

Tomato can protect against prostate cancer thanks to its rich lycopene, the pigment that gives it its bright red color. This pigment is found in products derived from tomato – tomato sauce, coulis and ketchup. Other tomato phytocomponents, such as chlorogenic acid and ferulic acid, as well as vitamin C and beta-carotene, probably work synergistically

Broccoli, a vegetable of choice for your health!

The broccoli is one of the most studied by nutritionists vegetables, and rightly so. It is an excellent source of vitamin C and beta-carotene antioxidants, vitamin B9 (or folate) and potassium, which reduce the risk of cardiovascular disease. Above all, it is exceptionally well supplied with protective phytocomponents.

How to add vegetables to your diet

Among these, dithiolethones and indoles, which oppose hormone-dependent cancers; sulphoraphane and isothiocyanates, other sulfur-containing substances that stimulate enzymes that can fight cancer and neutralize carcinogens; lutein, an effective pigment in the fight against colon cancer and macular degeneration.

Cauliflower is one of the best vegetables for your health

Cabbage, cauliflower and all cruciferous vegetables (which include turnips, radish, watercress) are remarkably rich in vitamins C and B9 (folates), as well as sulfur-containing substances that protect against cancer (like found in broccoli). They also protect against hormone-dependent cancers, as well as cancers of the colon and rectum.

How to add vegetables to your dietWinter squash, a cucurbbit beneficial to your health

The squash winter contains much beta-carotene more flesh is colored, the higher its rate, the higher the antioxidant properties of the healthiest vegetables are interesting. It also provides vitamins C and B, potassium, magnesium and abundant fiber (especially soluble), which can improve fat metabolism and lower blood cholesterol.

How to add vegetables to your dietSpinach for an iron health

The spinach and other dark green leafy vegetables (chard, lamb’s lettuce, lettuce, arugula, etc.) are generous providers of protective substances. They contain a lot of vitamin C, B9 and beta-carotene. They are rich in fiber and minerals. Their pigments – lutein, chlorophyll, xanthine – are useful in the fight against free radicals in excess. Finally, they bring small amounts of omega-3 fatty acids beneficial for cardiovascular health .

How to add vegetables to your dietLegumes for good health

The leguminous plants – lentils, beans, chickpeas, shelling beans – have in common a high intake of soluble and insoluble fiber, vitamin B, useful for the proper functioning of the musculoskeletal system, and minerals such as magnesium, potassium and phosphorus. There are also vegetable proteins in a significant amount, and more carbohydrates (especially complex) than in other vegetables.

How to add vegetables to your dietOnion, garlic and shallot are among the best vegetables for your health

How to add vegetables to your diet

Onions, garlic and shallots contribute to cardiovascular health through their active phytocomponents, including sulfur-containing substances (garlic allicin, diphenylamine, allyl disulfide in the onion) and other specific compounds . The benefits of regular consumption are now proven: they promote fluidity, help lower cholesterol and blood pressure. They finally have antibacterial and diuretic properties.

Sweet potato is one of the 10 best healthiest vegetables for your health

How to add vegetables to your diet

Sweet potato is particularly rich in beta-carotene, which helps prevent certain cancers (stomach, pancreas, mouth and gums); potassium, which reduces blood pressure; vitamin B6, which prevents heart disease; vitamin C, which strengthens immunity; and, if we eat the peel, insoluble fiber, which prevents constipation and diverticulosis. It also contains ferulic acid, which seems to fight cancer and HIV, an anticancer drug called chlorogenic acid, lutein and zeaxanthin, which protect against both cancer and eye diseases, and and plant sterols, which lower cholesterol.

Pepper is in the top 10 best vegetables for your health

How to add vegetables to your diet

Pepper is one of the richest vegetables in Vitamin C (it was first isolated from red pepper for the first time), but also in beta-carotene and flavonoid pigments, precious ingredients in the fight against free radicals and which can reduce the risk of cancer.

Carrot is essential to a healthy lifestyle

The carrot comes in first for the supply of provitamin A (or beta-carotene), doubly interesting: as an antioxidant and as a precursor of vitamin A, essential for cell growth, vision and good condition of the skin. The carrot is also rich in pectins, soluble fibers that can lower cholesterol levels too high.

How to add vegetables to your diet

Having a diet rich in vegetables is extremely important to your health. Whether you simply don’t like vegetables or you are wanting to find creative ways to add more of them to your daily eating, there are many amazing ways to incorporate more vegetables to your diet. Sometimes it is as simple as just getting creative.

How to add vegetables to your diet

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Why Eat More Vegetables?

There are many reasons to add more vegetables to your diet. While some of these reasons seem quite obvious, like being able to fit into that dress you bought a few years ago, there are some other not so obvious ones.

For example, eating more vegetables can have a positive effect on your mental health and overall happiness. If that isn’t enough, eating more vegetables can have several other positive effects on your health and overall well being, making you not only feel better but allowing your body to operate better.

How to Add More Vegetables to Your Diet

Make Delicious Soups and Stews

Soups and stews are an excellent way to add more vegetables to your diet. In fact, they are a great way to get several servings of different vegetables all at once.

Soups and stews make it easy to get a variety of different vitamins and minerals, especially because it is easy to add vegetables to broth or cream-based mixtures.

Vegetable Soups and Stews

Drink More Smoothies

Smoothies are a fantastic way to add more vegetables to your diet. Not only are they delicious but the sky is truly the limit with what you choose to put in them.

How to add vegetables to your diet

Kale, cauliflower rice, spinach, whatever you like. The good news is, if you aren’t really a huge vegetable fan, the fruit you add can help to mask the flavor of the vegetables, making it a sweet treat with a delicious vitamin and mineral punch.

Vegetable Smoothies

Add Vegetables to Your Sauces and Meats

Another great way to add more vegetables into your diet is by adding them to your favourite sauces.

If you are going to be enjoying an indulgent dinner like spaghetti or macaroni and cheese, adding some extra veggies into your sauce will up your vitamin and mineral intake. Better yet, if you are having spaghetti and meatballs, add some vegetables into the meat mixture too.

Sauces and Meats with Extra Vegetables

Eat More Salads and Slaws

Many people think salads and slaws are boring but they don’t have to be. With a variety of delicious vegetables, dressings and proteins, salads are a great way to add more nutrition to your diet.

How to add vegetables to your diet

In fact, slaws are great as a side dish or even on top of your favorite sandwich. There are many delicious recipes out there that are sure to make you love salads and slaws like never before.

Delicious Salads and Slaws

Make Your Vegetables Snackable

We all have those cravings throughout the day for a quick and delicious snack. Prepare a bunch of delicious vegetables to make them easy to grab and go.

There are plenty of ways to create yummy snacks out of vegetables that will leave you full and satisfied.

Vegetable Snacks

Don’t forget, if you’re looking to establish healthy habits (like adding more vegetables to your diet in fun and tasty ways) be sure to secure a spot in the 30 Days to a Healthy Habits Challenge.

Other Ways to Add Vegetables to Your Diet

  • Use vegetables in place of noodles – Zucchini, spaghetti squash, carrots, and even sweet potatoes make delicious substitutions for pasta. Use a spiralizer to achieve this.
  • Use vegetables as chips – Kale, beets, carrots, turnips and more all make yummy, crunchy chips that are a lot better for you.
  • Use cauliflower instead of rice – Cauliflower is a great substitution for rice in almost every recipe. This Chicken Fried Cauliflower Rice is the perfect example of that.

There are many ways to add more vegetables to your diet, sometimes all it takes is a little creativity. Whether you choose to hide your vegetables in sauces and smoothies or eat them straight up in salads, you will be making a good decision for your health and wellbeing.

If you want more easy step by step tips here’s my advice on how to build healthy habits.

Lettuce, turnips and broccoli, oh my! Trying to eat more vegetables can be intimidating, especially if you’re a busy person who would totally flunk culinary school. But you know adding more green (and purple, red and orange) to your meals is important for your health. So what’s a wannabe veggie enthusiast to do?

You may get inspired scrolling through pretty food photos on Instagram, but let’s be realistic: Will you really have the time and energy to make picture-perfect vegetable dishes every night? Probably not. But that doesn’t mean you have to admit defeat and order a pizza.

“If it’s a big production, you won’t do it on a regular basis, so make it easier for yourself,” says Natalia Groat, M.S., R.D., C.D., a clinical dietitian at Harborview Medical Center.

Oh, and before you start stocking up on jumbo salads and rocking that “Kale Yeah” T-shirt, take note: You should probably go slow when introducing more vegetables into your diet. If you don’t, you may experience some, er, uncomfortable side effects thanks to all that extra fiber.

“When you transition to a high-fiber diet, it can cause bloating, gas and more bathroom trips. Once the body adjusts to having more fiber, the symptoms will go away,” says Molly Haas, M.S., R.D., a clinical dietitian at Harborview Medical Center.

So, are you ready to do something good for your health? Here are Groat and Haas’ easy, practical ways to add more veggies to your diet.

Add vegetables to everything

Having soup for lunch? Add in some frozen peas or corn. Making an omelet? Add mushrooms. Look at what you already plan on eating and see if there’s a way to add more veggies. You can also apply this strategy to some of your go-to recipes. Who says you can’t add broccoli to that mac and cheese?

Go frozen

Frozen vegetables are typically picked when they’re ripe and then flash frozen. Therefore, they’re just as nutritious as fresh vegetables. You can also buy canned vegetables—just make sure they don’t have added salt or sugar. Buying frozen or canned also tend to be cheaper, which is great for your wallet.

Don’t be a perfectionist

If you prefer buying organic but the store is out of your favorite vegetable, go ahead and buy the non-organic version of it (and don’t feel guilty). Organic produce isn’t more nutritious than non-organic. Yes, veggies on the “dirty dozen” list are best to buy organic and thus avoid pesticide residue, if possible, but it’s better to eat a non-organic vegetable than to not eat a vegetable at all. Also, don’t shy away from “ugly” vegetables: They may not be pretty, but they’re just as good for you.

Go vegetarian (even temporarily)

When you eat out, choose the vegetarian option, even if you enjoy meat. Many restaurants will compensate for the lack of meat by adding more vegetables to the dish.

Liven up your greens

Tired of the same old Caesar salad for lunch? Now you have a use for that lone chicken breast languishing in your freezer. Mix up your salad by adding last night’s leftovers or anything sitting in your fridge or cupboard that would go nicely with greens, such as nuts, dried fruit or even some leftover cheese.

Don’t force yourself

If you don’t like a particular vegetable, don’t force yourself to eat it. Kale may be a so-called superfood, but if it makes your face pucker, you’re better off buying something you’ll actually eat instead of “lose” in the back of your fridge until the expiration date has passed. Spinach, for example, is a great alternative that is just as nutritious. And even if you pick a veggie that isn’t a superfood, what matters is that you’re eating healthier food in the first place—so stop comparing.

Be a glass half-full person

Instead of telling yourself you need to stop eating other foods that aren’t as healthy (we’re looking at you, potato chips) and deprive yourself of things you enjoy, focus on what you’re adding to your diet. Find creative ways to eat more veggies and have fun with it. After all, you might as well enjoy what you eat.

Eating lots of fruits and vegetables can help reduce your cancer risk. That’s one reason the American Cancer Society recommends eating a variety of these foods every day. These foods contain important vitamins, minerals, phytochemicals, and antioxidants and they’re usually low in calories. In general, those with the most color – dark green, red, yellow, and orange – have the most nutrients.

Think about how you can add more vegetables, fruits, and whole grains to your day while you watch your intake of refined carbohydrate and sugar.

Try one or two of these ideas this week, and see how easy it can be!


If you usually have cereal, slice a medium or half a large banana on top. As an alternative to cereal, pour half a cup of frozen berries into a cup of plain low-fat yogurt. Slice a banana on top or eat it on the run. Prefer something more savory than sweet in the morning? Add spinach and tomato to your morning omelet, or keep sliced red, orange, and yellow peppers and hard boiled eggs, or individual cottage cheese cups in the fridge.

Mid-morning snack

Snack time is a great time to work in more fruits or vegetables. Consider a single-serving container of applesauce, a handful of baby carrots, or a small orange as a snack.


When you need a quick lunch, try a pita sandwich or a wrap loaded with vegetables, or a cup of hearty vegetable soup. Add a small side salad with low-fat dressing.


Even if you only have a few minutes, dinner veggies are easy. Heat canned or frozen veggies (without added salt or sauces) in the microwave for a quick side dish. Microwave a sweet potato and add a teaspoon of butter, a splash of apple juice or squeeze of lemon, and a light sprinkling of cinnamon and brown sugar. Any one of these will add another serving of vegetables to your day.


Savor a frozen treat made from 100% juice or put ½ cup of melon slices, peaches, or other favorite fruit on a toasted whole-grain waffle and you’ve added even more healthy fruits to your day.

Other tips to help you eat healthier and get plenty of veggies and fruits

  • At each meal, fill at least half your plate with vegetables and fruits
  • Layer lettuce, tomatoes, beans, onions, and other vegetables on sandwiches and wraps
  • Add tomato sauce and extra vegetables to pastas and vegetable soups
  • Add your favorite canned beans to soups, stews, and salads
  • Choose a vegetarian dish when eating out
  • Try different bean dishes: Split pea soup, vegetarian chili with kidney beans or white bean chili, black beans over rice, bean tostados and tacos, black-eyed peas with garlic and red pepper, or three-bean salad made with green beans, chickpeas, and kidney beans
  • Challenge yourself to try new vegetables from the produce aisle, frozen foods section, or your local farmer’s market.
  • Keep dried fruits available for snacks (but watch the sugar content!)
  • Make stir-fries or casseroles and with lots of vegetables
  • Add fresh or dried fruits, like chopped apples, raisins, prunes, kiwi, or orange sections, to green, leafy salads
  • Add chopped carrots, broccoli, or a mix of your favorite vegetables to soups, salads, meat loaf, and casseroles
  • Keep a bowl full of fresh veggies and fruits on your kitchen counter for quick snacking
  • If you’re short on time, look for pre-washed, pre-cut vegetables, such as baby carrots and broccoli florets, at the grocery store
  • Let vegetables, beans, and other grain foods like whole wheat pasta and brown rice be your main dishes. Use meats as the side dish.
  • Limit or avoid processed and red meat consumption. Instead, choose lean protein sources like poultry, fish, beans, or tofu. If you choose to eat red meat, choose lean cuts. Look for the words “loin” or “round” in the name. Trim meat of visible fat before cooking.

More menu ideas and recipes are available on our website and by calling 1-800-227-2345. You can also find lots of helpful tips at the Have a Plant: Fruits and Veggies for Better Health website.

How to add vegetables to your diet

We’ve all been told countless times to eat more fruits and vegetables. We know it’s healthy to include more of them in our diet – they provide vital nutrients and fiber, antioxidants and phytochemicals. But, despite our best intentions we sometimes come up short.

We are always hearing things about how “easy” it is to include more fruits and vegetables in our diets – so why aren’t we all doing it already?! The answer is that it’s not always easy and it takes effort to make changes, but with some planning and some creative ideas it can get easier to eat healthy and get those five fruits and vegetables in every day.

Have a plan to add fruits and vegetables

As a dietitian, I often hear patients talk about wanting to eat more produce, but hating to waste food and money if they don’t get around to using what they buy. This is why planning is so crucial! Taking a little time each week to make a plan around what vegetables and fruits you will use can make all the difference. Planning doesn’t have to mean spending hours looking up new recipes, it can be as simple as thinking about what you feel like eating that week and what fruits and vegetables might fit into those meals. Also, don’t be afraid to use frozen fruits and veggies. They last much longer, so you can always have them on hand to add to any meal and if something comes up and your meal plans change, they will still be fine to use the following week.

Bring home more

Whatever you surround yourself with you will eat more of – whether that’s cereal and chips or apples and carrots. Try buying fewer snack foods and more fruits and vegetables so the healthy foods are the ones that are most accessible. Your home environment has a huge impact on your health and diet – you will use more fruits and vegetables if they are what are available instead of less healthy items which are very hard to resist if they are right there. Even the way you store the produce can impact your intake. Always make fruits and vegetables visible in your kitchen and fridge. You will be more inclined to eat them – kind of like the opposite of out of sight, out of mind.


At lot of people eat at least five times per day – 3 meals and 2 snacks. Just try to get one serving of fruits of vegetables in each time you eat to meet the 5-a-day goal. A sliced peach in your morning cereal or yogurt, a cucumber, tomato and red onion side salad at lunch tossed in olive oil and vinegar, bell peppers or carrots with hummus for a balanced afternoon snack, salad or steamed or grilled vegetables at dinner and a evening snack of berries topped with a drizzle of honey or maple syrup.

Encouraged your family but focus on yourself

I probably hear at least once a week that kids or partners refusing to eat vegetables or fruit is a barrier to including them more in meals. We know that repeated exposure is crucial to acceptance of foods, especially with children. That is why I recommend offering them over and over, encouraging the family to at least try the food. But in the end, you can still eat more vegetables and fruit even if your family wont. Cut up a cucumber, pepper or carrots and have them with dinner in addition to the meal you prepare for the family. Make a salad or cooked vegetable and have the leftovers for lunch the next day if nobody else partakes. Leading by example is the best way to get your family on board!

Include the family

Speaking of getting kids to eat more vegetables, one proven way to do that is to include them in the growing, selection and/or preparation of the vegetables. Ask your kids what they want to grow if you have a garden and let them get dirty helping you plant and water. Or, at the store, allow your kids to pick out a fresh or frozen vegetable – its best to present a few choices that are acceptable to you and let them choose between them. Then, have your kids help prepare the vegetable or pick out a recipe. When they have a vested interest in the process they are much more likely to try new things and eat foods that they otherwise may reject.

Try something new

We all get in food ruts, routines and habits. I find this to be especially true of vegetable preparation and its part of why we may not be eating enough vegetables – we’re just bored with how they are prepared. So try incorporating vegetables in new ways – spiralize zucchini to make “noodles” or grill vegetables that you don’t usually grill – like broccoli or cauliflower. Toss chopped vegetables in a new herb or spice blend like herbs de Provence or lemon pepper and bake in the oven instead of just steaming them like usual. Look up some new recipes that incorporate your favorite vegetables. A little change can be a good – and good for you – thing!

We love sharing recipes for healthy eating with you. View our Recipe Collection by clicking here.

Bridget Shea, RD, is a clinical dietician at The University of Vermont Medical Center.

Using more fruits and vegetables, along with whole grains, lean meats, nuts, and beans, is a safe and healthy way to lose or maintain weight. In addition, diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases. Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.

To lose weight, you must eat fewer calories than your body uses

How to add vegetables to your diet

This doesn’t necessarily mean that you have to eat less food. You can create lower-calorie versions of some of your favorite dishes by substituting low-calorie fruits and vegetables in place of higher-calorie ingredients. The water and fiber in fruits and vegetables will add volume to your dishes, so you can eat the same amount of food with fewer calories. Most fruits and vegetables are naturally low in fat and calories and are filling.

Simple ways to cut calories and eat more fruits and vegetables throughout the day

Breakfast: Start the Day Right

  • Substitute spinach, onions, or mushrooms for one egg or half the cheese in your morning omelet. The vegetables will add volume and flavor to the dish with fewer calories than the egg or cheese.
  • Cut back on the amount of cereal in your bowl to make room for some cut-up bananas, peaches, or strawberries. You can still eat a full bowl, but with fewer calories.

Lighten Up Your Lunch

Substitute vegetables such as lettuce, tomatoes, cucumbers, or onions for 2 ounces of the cheese and 2 ounces of the meat in your sandwich, wrap, or burrito. The new version will fill you up with fewer calories than the original.


How to add vegetables to your diet

Add in 1 cup of chopped vegetables such as broccoli, tomatoes, squash, onions, or peppers, while removing 1 cup of the rice or pasta in your favorite dish. The dish with the vegetables will be just as satisfying but have fewer calories than the same amount of the original version.

Smart Snacks

  • Most healthy eating plans allow for one or two small snacks a day. Choosing most fruits and vegetables will allow you to eat a snack with only 100 calories.
  • a medium-size apple (72 calories)
  • a medium-size banana (105 calories)
  • 1 cup steamed green beans (44 calories)
  • 1 cup blueberries (83 calories)
  • 1 cup grapes (100 calories)
  • 1 cup carrots (45 calories), broccoli (30 calories), or bell peppers (30 calories) with 2 tbsp. hummus (46 calories)

Learn more about What Counts as a Cup.

Instead of a high-calorie snack from a vending machine, bring some cut-up vegetables or fruit from home. A 1-ounce bag of corn chips has as many calories as a small apple, 1 cup of whole strawberries, AND 1 cup of carrots with 1/4 cup of low-calorie dip. Substitute one or two of these options for the chips, and you will have a satisfying snack with fewer calories.

Remember: Substitution is the key.

How to add vegetables to your diet

It’s true that fruits and vegetables are lower in calories than many other foods, but they do contain some calories. If you start eating fruits and vegetables in addition to what you usually eat, you are adding calories and may gain weight. The key is substitution. Eat fruits and vegetables instead of some other higher-calorie food.

More Tips for Making Fruits and Vegetables Part of Your Weight Management Plan

Eat fruits and vegetables the way nature provided—or with fat-free or low-fat cooking techniques.
Try steaming your vegetables, using low-calorie or low-fat dressings, and using herbs and spices to add flavor. Some cooking techniques, such as breading and frying, or using high-fat dressings or sauces will greatly increase the calories and fat in the dish. And eat your fruit raw to enjoy its natural sweetness.

Canned or frozen fruits and vegetables are also good options.
Frozen or canned fruits and vegetables can be just as nutritious as the fresh varieties. However, be careful to choose those without added sugar, syrup, cream sauces, or other ingredients that will add calories.

Choose whole fruit over fruit drinks and juices. Fruit juices have lost fiber from the fruit.
It is better to eat the whole fruit because it contains the added fiber that helps you feel full. One 6-ounce serving of orange juice has 85 calories, compared to just 65 calories in a medium orange.

Whole fruit gives you a bigger size snack than the same fruit dried—for the same number of calories.
A small box of raisins (1/4 cup) is about 100 calories. For the same number of calories, you can eat 1 cup of grapes.

Everyone knows that vegetables should be a staple in your diet. Unfortunately, with the way food is produced now, everyone is looking for convenience and satisfaction. I haven’t heard anyone say they’re craving some Broccoli, or they need some Asparagus for dinner (although my friends have probably heard me say that…)! But people constantly crave sugary foods and salty foods.

***I am a Holistic Health Coach however, this blog is for informational purposes ONLY. For more information, please see my blog disclaimer.

A great way to stop the unhealthy cravings is to provide your body with the proper nourishment. If your body is satisfied, you won’t crave the junk food like you do when you’re lacking nutrients. Eating plenty of vegetables is a great way to properly nourish your body as well as fight off cancer, lower blood pressure, boost your immune system, and improve your overall health! I’ve seen many mixed messages on how many servings of vegetables you should eat in a day, but from the information I’ve gathered, you should be getting at a minimum, 5 servings, but aim for as much as 10 servings!

10 Servings. That’s a lot!

Lucky for you, I’ve put together a list of 10 ways to incorporate more vegetables into your diet, plus how to prepare them so you’ll always have a healthy snack to grab!

***We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to and affiliated sites. Please see this blog’s Disclosure for more information.

1. Buy veggies that last

Stock your fridge with vegetables like cabbage, carrots, celery, onions, beets, and squash. These vegetables (or similar vegetables) have a pretty long shelf life so they won’t go bad very quickly! If you always have vegetables on hand at home, you’ll be more likely to reach for them when you’re looking for something to eat.

2. Find a good, healthy dressing to make them more palatable

Most people love adding flavorful dressings to raw vegetables to make them taste a little better. Unfortunately, a lot of popular dressings are full of preservatives, genetically modified vegetable oils, soy, MSG, sugar, artificial colors and flavors, and fillers. What’s the point of eating healthy vegetables if you’re going to coat them in unhealthy junk.

Thankfully, there are better dressing options out there. You just have to do a bit of searching. One of my favorites is the Bragg’s ACV Ginger & Sesame Dressing. It’s base is Olive Oil and Apple Cider Vinegar, and it’s flavor comes from organic seasonings. Sooo much cleaner and healthier than your Hidden Valley Ranch. Another clean brand of dressing is Organic Girl! Again, Organic Girl dressing is made with organic oils and seasonings.

3. Put them in a smoothie

This is my favorite way to get in a lot of vegetables at once! To make a proper green smoothie, you need to put more vegetables in the smoothie than fruit. I like to choose 4-5 vegetables and 2-4 fruits to add to the smoothie with ½ scoop of Vega Berry Protein Powder for a nice flavor.

My favorite green smoothie recipe is:

-2 handfuls of Spinach

-1 handful of Romaine Lettuce

-1 handful of Kale

-1 large Celery Stalk

-1 Apple or Pear

-4 or 5 chunks of pineapple

Blend together (I like This Blender)

4. Incorporate them in breakfast

I always have eggs, oatmeal, and either a fruit or vegetables. My favorite way to add in vegetables at breakfast is to add them to my eggs! I love sautéing cabbage and kale, then scrambling 2 eggs into the veggies. That with a bowl of oatmeal is the most satisfying, filling breakfast I’ve ever had! On top of that, I get so much energy from it too!

How to add vegetables to your dietThis is my FAVORITE breakfast! I probably have it 5 times a week.

5. Frozen veggies are a great option for quick steaming

I ALWAYS have frozen vegetables on hand. One of my favorite snacks is steamed vegetables. It’s definitely the healthier option to steam them on the stove however, when I’m short on time, I put some frozen veggies in a bowl with a splash of water, cover the bowl with a plate, and steam them in the microwave for 2.5 minutes.

6. Add them to a grain for a quick, healthy side dish

When I meal prep for the week, I always make a big batch of brown rice or quinoa. A super easy side dish is to sauté some vegetables and add them to some rice or quinoa (or even beans or lentils.) Season with a little Himalayan Sea Salt and you’ve got an easy, healthy, side dish!

7. Finish meals with a salad

This is the easiest way to get at least a serving of vegetables with each meal! I like to buy those packages of Organic Sweet Baby Lettuce, Organic Spinach, and Organic Baby Romaine at Whole Foods or Wegmans. I always have a box of leafy greens in the fridge so at the end of a meal, I just put some in a bowl with a little Bragg’s ACV dressing to get a nice serving of greens! It’s definitely become a new habit of mine to have a bowl of salad after my meals.

8. Cut up veggies ahead of time for a quick, go-to snack

With vegetable like carrots and celery, you can cut them up ahead of time and store them in some water. They won’t go bad for a long time and you’ll always have a healthy snack on hand! For a super filling, satisfying snack, eat them with a little peanut butter, almond butter, or hummus! The fiber in the veggies, plus the protein with keep you full for hours! And if you always have veggies ready to eat in the fridge, you’ll be more likely to reach for them when you’re hungry!

9. Make a big batch of roasted veggies to have leftovers

You can’t go wrong with a nice serving of roasted vegetables! I like to make a big batch of them and keep them in the fridge. It’s the perfect snack on its own and the perfect side to a meal. I make roasted veggies with broccoli, cauliflower, green pepper, red pepper, asparagus, onion, squash, sweet potato, and red potato. Sometimes I throw carrots in the mix too. You can really use whatever you want! Toss them in a large bowl with some olive oil and seasoning, then stick them in the oven to roast. This is such a great dish to have on hand!

10. Don’t Buy Other Packaged Snacks

If you want to incorporate more vegetables into your diet, the easiest way to do it is to not buy other unhealthy snacks! If all that’s in your fridge is vegetables and fruit, that’s you’re only option. Don’t give yourself another option! I know it’s so hard, especially at the grocery store when there’s an abundance of junk food right in front of you. The best way to avoid the junk at the store is to stay in the perimeter of the store. Don’t go wandering down the middle isles. That’s where all the junk food is! Come up with a plan, make grocery lists, and stick to it!

That’s my list! How do you incorporate vegetables in your diet? Let me know in the comments!

Eating right means you eat your fruits and vegetables and reduce your intake of junk foods, processed foods and preservatives. But if you’re doing all that and you’re still not getting your daily requirements of fruits and vegetables, what do you do then?

Well, the problem may not be with what you’re eating, but with how much you’re eating – or not eating.

Most of us have no clue how many servings of fruits and vegetables we’re supposed to eat on a daily basis. And if you do know, then you probably don’t know just how much of each type is a serving exactly. Here are a few examples:

  • 2 cups of leafy greens is equal to 1 cup of vegetables
  • A ½ cup of dried fruits is equal to 1 cup of fruits
  • One big fruit (apples, oranges, peaches, bananas, cucumbers, tomatoes, etc.) is equal to 1 cup of fruit
  • It takes 6 – 8 pieces of smaller fruits to equal 1 cup

While it may sound tricky, it’s actually quite simple once you understand the science behind it. And here are 4 ways to add more fruits and vegetables to your diet.

4 Easy Ways To Add More Fruits And Vegetables To Your Diet

1. Plan Ahead

How to add vegetables to your diet

Having things washed, drained, chopped and cut up is a great time-saver. Plus, it’ll stop any excuse dead in its tracks. It’ll be easier to add some chopped spinach to your omelette, or a handful of berries to your yogurt or pancake batter. Fruit popsicles or fruit kabobs are delicious and fun ways to add some nutritional value to your meals.

This also makes it easier to roast vegetables, giving them a quick stir in some oil, a bit of seasoning and heat pumps up their flavor and, in some cases, even enhances their nutritional values. You can roast almost all vegetables either in the oven or on your stove top. And you can even mix and match, and create your own, unique healthy recipes.

Another great way to plan ahead is to buy frozen fruits and vegetables. They still retain their nutritional value and their delicious flavor. Plus, they’re already prepared and ready to go, and they’re available year-round.

2. Eat More Salad

Always have a salad alongside your main meal for lunch and dinner. Salads may be the most versatile meals ever invented. You can do classic salads or add some protein like chicken or tuna. You can add beans, chickpeas, corn too – whatever your heart desires.

Salads help you consume fewer calories while filling you up. They reduce that risk of burn out you get in the late afternoon because salads contain ingredients that are loaded with fiber, vitamins and minerals that keep your metabolism going longer while boosting concentration and energy levels.

3. Eat More Soup

Nothing says comfort food and nutritious like soups. All year-long, soups have been known to satiate hunger pangs while providing you with your daily supply of fruits and vegetables. And they can be made in virtually an infinite number of ways.

4. Yes, You Can Eat Your Desert

The idea behind craving something sweet after each meal (and in-between them) is that our blood sugar levels drop at certain times during the day. But instead of going for that candy bar or bucket of ice-cream, grab a fruit that will provide you with fiber, vitamins, minerals.

It’ll bring that sweet craving to a halt plus it’ll keep you alert and focused during the afternoon, as opposed to that drowsy feeling that comes over us when we’re drained and feel out of whack. You can cut up different types of fruit to make a fruit salad or put them in a blender to make a smoothie. You can have a different type of desert for every day of the week that will satisfy your sweet tooth without piling on the calories.

The Foods To Eat Before & After Your Workouts

The best thing you can do for your health is to find the right foods that suit your needs. Your gender, age, whether you lead an active or a more sedentary lifestyle are all factors that determine how much you should eat which should provide you with a basic guideline to start building a well-balanced, nutrient-rich lifestyle.

In the same way, your body needs a certain kind of nutrition in each stage of your exercise workout. People are often amazed at how small dietary changes can reap huge results with their fitness goals. Whether you want to build muscle or improve your cardio performance, this free report, 15 Foods To Eat Before & After Your Workout provides details on the foods you should eat so you can reach a new personal best.

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How to add vegetables to your dietVegetables are low in calories, high in fiber, and contain almost all the vitamins and minerals your body needs to feel great.

One of the main ways to get healthy and stay healthy is to eat more vegetables.

Vegetables are low in calories, high in fiber, and contain almost all the vitamins and minerals your body needs to feel great.

A vegetable-rich diet protects you from arthritis, heart disease, stroke, dementia, cancer, and can even slow down your body’s aging process.

Eating 5-7 cups of vegetables and fruits each day will transform your health (maybe your life). Isn’t that a good reason to add more vegetables to your diet.

7 Reasons To Eat More Vegetables

  1. Healthy glowing skin (broccoli)
  2. Weight management (spinach)
  3. Improves gut health and keeps you regular (leafy greens)
  4. Boosts endurance and speeds recovery (sweet potatoes)
  5. Improves energy, mood, and psychological well-being (avocado)
  6. Reduces risk for chronic disease (broccoli and sprouts)
  7. Boosts healthy immune function (cauliflower)

Yes, vegetables are good for you but still many of us can’t seem to get enough of them into our diet. I understand it can be challenging to eat a rainbow of vegetables each day.

Today I am giving you seven ways to include more vegetables into your diet in tasty, easy and fun ways.

I invite you to get playful with your vegetable dishes; roast, sauté, steam and grill them. The more variety you have the more you will eat.

Once you start eating 5-7 cups of veggies a day you will notice how much better you look and feel. Really!

Choose at least one vegetable from each of five color groups to get a wide range of healthy nutrients.

How to add vegetables to your diet

Given the typical choices available in markets, which vegetables should you eat to obtain the widest range of healthy vitamins, nutrients, and fiber?

“My response is simple: eat all of the colors of the rainbow,” says Dr. Michelle Hauser, a clinical fellow in medicine at Harvard Medical School and a certified chef and nutrition educator. “These colors signal the presence of diverse phytochemicals and phytonutrients.”

Phytochemicals and phytonutrients are beneficial substances produced by plants. People who eat diets rich in phytonutrients have lower rates of heart disease and cancer—the two leading causes of death in the United States. As an added bonus, vegetables provide fiber, which helps prevent constipation and helps keep cholesterol in check.

1. Purple/Blue

Kale: Kale has dark green leaves, Dr. Hauser says, but many varieties have purple ribs (with green leaves), are completely purple, or are just very dark green. “Some of the very dark green varieties have a lot of the phytochemicals that produce purple hues,” Dr. Hauser says. “It’s just that the green pigments overpower the purple ones.”

Nutritional profile. One cup of kale provides all of your daily need for vitamin A, C, and K. Kale is also a good source of calcium and potassium. Calcium helps to preserve bone strength and potassium aids blood pressure control.

Other vegetables in this group. A number of vegetables come in purple or blue varieties, such as eggplant, cauliflower, turnips, potatoes, cabbage, asparagus, and carrots.

2. Green

Swiss chard: Swiss chard is among the many green vegetables rich in the phyto-chemicals sulforaphane, isocyanate, and indoles. The ribs in chard are usually another bright color—like red, yellow, or even multiple colors—so you get the benefits of the phyto-nutrients associated with those colors as well.

Nutritional profile. One cup of cooked Swiss chard provides all of your daily needs for vitamin A and K, and half of your daily vitamin C. It is also rich in magnesium and is a good source of iron, potassium, calcium, and fiber.

Other vegetables in this group. Other vegetables that come in green varieties include broccoli, Brussels sprouts, cabbage, kale, bok choy, broccoli rabe (also known as rappini), salad greens, sprouts, and collard or turnip greens.

3. Orange/Yellow

Sweet Potatoes: Orange and yellow fruits and vegetables get their color from the antioxidants alpha- and beta-carotene.

Nutritional profile. One medium baked sweet potato provides all the vitamin A you need daily. It also provides significant amounts of vitamin C, B vitamins, calcium, iron, and potassium. In fact, sweet potatoes are richer than bananas in potassium, which helps to keep blood pressure under
control if you have hypertension.

Other vegetables in this group. Other vegetables that come in orange or yellow varieties include carrots, yellow and orange peppers, and many varieties of squash and pumpkins.

4. Red

Tomatoes: The chief phytonutrient in tomatoes is lycopene,
the pigment found in abundance in red, orange, and yellow fruits and vegetables. The science isn’t clear yet whether the health benefits of tomatoes come mostly from lycopene or from their full range of vitamins, minerals, and other nutrients.

Nutritional profile. One cup of cooked tomatoes provides nearly all of your daily vitamin C and 25% of your vitamin A. Tomatoes are a good source of potassium and iron.

Other vegetables in this group. Other vegetables that come in red varieties include beets, red peppers, radishes, radicchio, red onions, and red lettuces.

5. White/Light Green

Parsnip: Parsnip, a root vegetable, is widely available and has a richer complement of nutrients than onions—the white/light green vegetable consumed in abundance in the American diet. White fruits and vegetables contain compounds called flavonoids, such as quercetin, kaempferol and anthoxanthins, which have a range of healthful properties.

Nutritional profile. One cup of parsnips provides about a quarter of your daily fiber, vitamin C, and vitamin K. They also deliver potassium, magnesium, and vitamin E and B, as well as calcium and other minerals.

Other vegetables in this group. Other vegetables that come in white varieties include garlic, onions, leeks, -celery, -asparagus, kohlrabi, radishes, Napa cabbage, squash, fennel, and turnips.

Transform your eating habits into a program of nutritious and delicious food choices that can last a lifetime. Buy the Harvard Special Health Report The Harvard Medical School 6-Week Plan for Healthy Eating.


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