Eat Your Veggies!
Yup, Mom was right, Eat your veggies. But why?
Vegetables are naturally low in fat in calories. Eat more and feel fuller without the extra calories!
Vegetables help reduce the risk for heart disease, including heart attack and stroke.
A diet rich in vegetables is protective against certain types of cancers (cancer cells don’t like to eat veggies).
Eating more vegetables increases your intake of fiber and potassium, which most of us do not get enough of.
Veggies are the best way to add vitamins, minerals, antioxidants, fiber, and phytonutrients to our diets. Eating the proper amount of veggies can help us avoid nutrient deficiencies, fight diseases, boost immunity, and help fight inflammation. Most adults should aim for 2-4 cups per day. Keep it simple by including veggies in every meal - make them 50% of your overall daily food intake. Easy right?
You don’t need to follow a recipe - just use up things you have on hand. I love to build a meal around a grain, a green, and a bean, then add more veggies. For example, this is what I ate for my dinner yesterday and today:
Red lentil Dahl with spinach, sweet red peppers, onions, cilantro, whole wheat pita bread. Served with balsamic vinegar and sriracha sauce.
Black lentils with broccoli sprouts, steamed kale, sauteed peppers & onions over wheat/rye berries. Seasoned with taco seasonings and lime juice.
Easy ways to include more veggies throughout your day:
add them to your breakfast smoothie, avocado toast, or a tofu scramble
keep portable containers of fresh, crisp veggies ready for on-the-go snacks
include a garden salad or broth based veggie soup with every lunch/dinner
double up on cooked veggies at mealtimes
clean out the fridge - add cabbage, broccoli, celery, snow peas, bell peppers, carrots, onion, and mushrooms to a weekly stir-fry
cut them in new ways like spirals or matchsticks to make eating veggies fun
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