11 ways to fit more veggies into your diet
According to the Centers for Disease Control and Prevention (CDC), compared with people who consume a diet with small amount of fruits and vegetables, those who eat more generous amounts reduce their risks of chronic diseases, cardiovascular diseases and cancer. The likelihood of having a stroke is also reduced. In most cases, cancer and heart disease are preventable, and eating your fruits and veggies is a small step you can take every day to protect yourself. Aim for three cups of vegetables each day. Try one of these ideas:
- Add one cup of baby carrots to your smoothie and blend!
- Add two handfuls of spinach or kale to your smoothie and blend!
- Toss some peppers, mushrooms and onions into your morning omelet
- Eat a side salad with your lunch
- Pile your sandwich with spinach, alfalfa sprouts, shaved carrots and tomato slices
- Fill half of your dinner plate with two cups of steamed broccoli
- Whip up some pureed cauliflower and serve as a side dish
- Add extra veggies (chopped green beans, carrots, potatoes) to your soup
- Snack on cherry tomatoes and cauliflower florets with hummus or peanut butter dip!
- Drink eight ounces of low-sodium V8 juice for a snack
- Puree a cooked medium sweet potato and mix into your mac-n-cheese! (I did this the other day for dinner using the recipe below!)
Click here for the Sweet Potato Mac & Cheese recipe!
Nutrition Bonus per serving of Sweet Potato Mac & Cheese: Vitamin A (218% daily value), Calcium (45% dv), Magnesium (31% dv), Vitamin C & Zinc (22% dv), Iron & Potassium (18% dv), Folate (16% dv), B12 (15% dv)