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Home » Veggies: 13 Ways to Eat More

Veggies: 13 Ways to Eat More

September 11, 2016 by Bridget 8 Comments

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You probably know that veggies are good for you and that produce of some kind should fill half your plate. However, the “knowing” and the “doing” are two different things. In counseling people of all ages about healthier eating, I’ve found that fruits are pretty easy for most people. Just grab an apple between meals, toss banana slices or blueberries on your cereal or drink a small glass of OJ or pomegranate juice. Easy-Peasy–right?!

Adding veggies to your plate–all day, not just at dinner–is where the challenge lies. So I’ve come up with some ideas to help you eat more veggies. You might find it especially challenging to get your kids to eat their veggies. I hear you! First, set an example by gobbling down your veggies and second, make it fun! The tips below have been tried on kids of all ages and they work!

Also check out Part One of this series here–it’s all about shopping for, storing and cooking your veggies.

Boost Your Veggies: Thirteen Ways

So, 3 cups of vegetables a day sounds like a lot? (That’s the amount we should be eating according to MyPlate.) These shopping and cooking tips will help you eat the green and orange stuff you and your family need.Trying to eat more #veggies? Check out easy ways to eat more. bit.ly/2g0ItoL #fruitandveggiesmorematters #NationalNutritionMonth Click To Tweet

Veg-Up your sandwich! Add grated carrots, sliced cucumbers, mushrooms, avocado, corn, spinach leaves—anything to give your sandwich more crunch and vitamins.

Egg sandwich with tomato & chevre--veggie ideas at www.eatrightmama.com

Tomatoes and spinach are yummy with egg sandwiches!

Whole grain sandwich with sliced chicken, arugula, cucumber and avocado.

A sandwich tastes better after walking a few miles uphill!

Have a green smoothie—throw some spinach, Swiss chard or kale leaves, parsley or celery into your favorite fruit smoothie.

Green smoothie with celery, apples and cabbage. Other ideas by Bridget Swinney RD at EatRightMama.com

Add a cup of vegetable soup—either blended or broth-based. Blended veggie soup is a creamy way to eat your veggies! More ideas at www.eatrightmama.comIngredients for veggie soup--from Bridget Swinney RD www.eatrightmama.com

Start your meals with a raw veggie or veggie salad of some kind like this: grated carrots with Dijon vinaigrette. This will slow down your eating and add an extra veggie.Grated carrots with vinaigrette-find more veggie ideas at www.eatrightmama.com

Roast some vegetables as a snack–cauliflower and beets become sweeter when roasted. Just toss with a little oil and seasoning and roast at 450, stirring regularly  until brown.Roasted cauliflower is a great way to eat your veggies. More ideas at www.eatrightmama.com

Put spinach or lightly cooked sliced vegetables instead of meat into your lasagna or stuffed pasta shells. Add more veggies to your pasta! Other ideas at www.eatrightmama.com

Don’t forget foods with processed tomatoes—salsa and pasta sauce. They are an easy way to stack on the veggies.Taco shell with lots of veggies-more ideas at www.eatrightmama.com

Beans (black, pinto, chickpeas or white) make a great dip–make your own, or buy some hummus.Hummus-a great way to eat more veggies. www.eatrightmama.com

No time to prep your veggies? No problem, buy them ready-to-eat!Ready-to-eat veggies from the grocery store. More ideas at www.eatrightmama.com

Buy veggies that are fun and easy to eat: baby carrots, julienne carrots, broccoli slaw, cherry tomatoes. Cherry tomatoes are fun to eat! More veggie ideas at www.eatrightmama.com

Have a veggie for dessert—pumpkin, sweet potato or acorn squash. Pumpkin for dessert! More ideas at www.eatrightmama.comKeep frozen peas on hand—they’re easy to defrost and you can throw them in a salad, in pasta or stir-fry. Or shuck your own and freeze–no need to blanch!Fresh bowl of green peas, with open pea pods. Yummy fresh or on your pasta. More ideas at www.eatrightmama.com

Make your pizza veggielicious! I get mine with zucchini, eggplant, artichoke, tomato, bell pepper, olives and tomato. Yum!Veggielicious pizza-more veggie ideas at www.eatrightmama.com

 

Next, have fun with your vegetables! Kids love it when you use them to make funny faces or even sculptures. Make up games about choosing veggies when visiting the store or farmer’s market.Bridget Swinney at the farmer's market with a cucumber. More at www.eatrightmama.com.

 

Finally, one way to eat more veggies is to think ahead, cook extra and freeze. Wondering what veggies freeze best and how best to do it? Check out this thorough and easy-to-read post on the topic: 19 Awesome Tips and Tricks to Freeze Veggies!

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Filed Under: Eating Fresh, Family Nutrition, Healthy Eating Tagged With: artichoke, beans, eat more veggies, frijoles, grated carrots, mushrooms, pasta sauce, roasted cauliflower, salsa, soups, tacos, tomatoes, vegetables, veggies on sandwich, zucchini

Previous Post: « Eat More Veggies–Shopping, Storing, Cooking
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Reader Interactions

Comments

  1. Joanna Reagan says

    September 11, 2016 at 4:55 pm

    I love the idea of a acorn squash with a dollop of whipped cream for dessert (or something similar)! What a great idea!!!! Lots of other great ideas too!

    Reply
    • Bridget says

      September 12, 2016 at 7:19 am

      Yes, nothing like a little whipped cream or even yogurt with honey to make squash or pumpkin taste even better!

      Reply
  2. Sandra Alicia Barrera says

    September 11, 2016 at 7:56 pm

    Good info, Bridget. I have been following your advice for many years now . Nothing like fresh fruits and veggies to keep you regular and with the right amount of nutrients and vitamins .

    Reply
    • Bridget says

      September 12, 2016 at 7:19 am

      Thanks for your support Alicia!

      Reply
  3. Isaiah says

    September 12, 2016 at 11:07 pm

    Greetings! This is my 1st comment here so I just wanted to give a quick shout out and say I genuinely enjoy reading your articles. Can you suggest any other blogs/websites/forums that cover the same subjects? Thank you!

    Reply
    • Bridget says

      September 13, 2016 at 6:03 am

      Thanks for your comment. You can find lots of great websites written by Registered Dietitians here: http://www.nutritionblognetwork.com/

      Reply
  4. KenethAWygal says

    November 17, 2016 at 10:20 pm

    Quality content is the secret to attract the visitors to pay a visit the web site, that’s what this webpage
    is providing.

    Reply

Trackbacks

  1. Eat More Veggies-Shopping, Storing, Cooking - Eat Right Mama says:
    September 11, 2016 at 12:27 pm

    […] Check out Part Two of the Eat Your Veggies series, 13 Ways to Eat More Veggies. […]

    Reply

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