Vegetables are rich in fiber, which helps fill you up. Plus, when you're eating more low-calorie vegetables, there's less space for eating less higher-calorie less-healthful foods.
You may think you don't like vegetables, but maybe you just haven't tried the right preparation. Looking for more inspiration? Take our Eat More Vegetables Challenge. The nutrients you get are a plus for your health, but eating produce in the morning can also help you maintain a healthy weight. A recent Cornell University study looked at the habits of people with normal BMIs-just naturally, without trying-and found that 96 percent ate breakfast, versus skipping it or merely sipping coffee.
The most common items on their A. You guessed it: fruits and veggies. So whip up a chock-full-of-veggies omelet or smoothie bowl bursting with fruit. Research has shown that when people eat soup they tend to eat fewer calories. Soup is also a great way to eat more vegetables because you can add a lot of produce to your soup pot. Make one of these chock-full-of-vegetables soups to help you get your fill this week.
And we don't mean potato chips and French fries. Your snacks should help you fill up in between meals so you don't feel starving at dinner. Harvard T. The Nutrition Source Menu. Search for:. Vegetables and fruits are an important part of a healthy diet, and variety is as important as quantity. No single fruit or vegetable provides all of the nutrients you need to be healthy.
Eat plenty every day. Tips to eat more vegetables and fruits each day Keep fruit where you can see it. Place several ready-to-eat washed whole fruits in a bowl or store chopped colorful fruits in a glass bowl in the refrigerator to tempt a sweet tooth. Explore the produce aisle and choose something new.
Variety and color are key to a healthy diet. On most days, try to get at least one serving from each of the following categories: dark green leafy vegetables; yellow or orange fruits and vegetables; red fruits and vegetables; legumes beans and peas; and citrus fruits.
Skip the potatoes. Choose other vegetables that are packed with different nutrients and more slowly digested carbohydrates. In soups, salads, pastas, sandwiches, pizzas, and casseroles, most recipes call for a certain amount of vegetables. Our advice? Double the amount called for in the original recipe.
You are already doing the prep work; so a little extra chopping can go a long way for your vegetable intake. When it comes to something like soups, an overdose of chopped vegetables will not ruin the recipe. It will enhance the flavor, nutritional value, and your daily vegetable tally. A half cup of chopped vegetables and a whole cup of dark leafy greens is another serving.
In Veggie-Quinoa Soup shown , you can double the amount of carrots, celery, red bell peppers, zucchini…the possibilities are endless. Add extra veggies to a frozen pizza, order double veggies from delivery, or create your own where the sky is the limit. Cooking up a Mexican casserole? Add some extra peppers, mushrooms, and squash. Eggplant Parmesan? Double the eggplant. Chicken Pot Pie?
Double those peas and carrots. A sandwich is another blank canvas just waiting to get stuffed with color. Take your routine turkey sandwich and jazz it up with sliced apples, cucumber, zucchini, sprouts, and spinach. Try these tips to sneak in one or two extra servings into your day. An added bonus? Shred or grate fruits and vegetables down, or puree them up and see how creative you can get with your favorite recipes. Grated zucchini and carrots do wonders for turkey burgers, meatloaf like our Veggie-Packed Meat Loaf shown here , and meatballs, adding both moisture and nutrients to the dish.
In addition to your traditional tomato sauce base, use any combination of chopped mushrooms, eggplant, onions, peppers, squash, and carrots. This versatile sauce can then be used in a variety of creative ways to add both flavor, as well as a serving of vegetables to your day. Spoon it over noodles, mix it into lasagna, start it as a soup base, spread it over pizza crust, or use it as a dipping sauce. Both vegetables and fruits are healthy, delicious, and fabulous additions to breads, cakes, biscuits, and pies.
Both savory and sweet, what better way to add a vegetable serving to your day? The concept is simple: One day a week, cut out the meat. And Monday seems to be a good day to try. By eliminating meat once a week, you may reduce your risk of cancer and heart disease, support sustainability, and even come out saving a buck or two.
To make your goal even more attainable, use your Meatless Monday as a make-ahead day to prepare extra fruits and vegetables for the week. Enjoy throughout the week in wraps, over a bed of spinach, or heated into omelets. Bag them up and keep them easily accessible in the refrigerator. Add them to sauces, soups, stir-fry, casseroles, pizzas. Try to experiment with a new seasonal vegetable or fruit each week. You are far more likely to fall in love with its lush, juicy, tangy taste in the height of summer.
Get the whole family involved. Allow either yourself, or a family member to choose a new item from the produce section and add it to your meal. Invite a friend or two over to try the new dish with you.
Two heads are often better than one, and you can both learn together. Check the weekly specials at your local grocery store and choose one of the items on special that week. The specials often reflect the abundance of certain seasonal produce. Snacks have gotten a bad rap.
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