Make it a weekly goal to get healthier and eat more veggies in your diet with these seven simple tips you can incorporate into any meal of the day!
I’ll be the first to admit that even though I’m a registered dietitian, I need to eat more veggies. And if I need to, you probably need to too. I believe to truly enjoy eating we need to be able to balance healthy [cucumber and carrots] and not-so-healthy foods [hello peanut butter brownie].
BUT we live in a world where it’s a heck of a lot easier to get excited about eating that peanut butter brownie. So that’s when me, the registered dietitian, stomps my foot and says, “HEY, eating veggies is exciting too!!” Was that believable? Well I hope these 7 easy and delicious ways to eat more veggies gets you excited about it!
My Top 7 Easy & Delicious Ways to Eat More Veggies
1. Take some time to prep. This step is key in my opinion. Before I took the time to prep fresh vegetables on the weekend, the end of the day would come and I would be too tired to slice and dice them for a meal. It was just one more step in making dinner and I dreaded it! But by taking the time to do the slicing and dicing on the weekend, I can easily add more veggies to breakfast, lunch, dinner, and snacks without feeling crunched for time!
2. Pack a sandwich or wrap with more produce. Meat and cheese are the usual suspects for weekday sandwiches, but to make a healthier sandwich swap I’ve been adding cucumber, lettuce, tomato, broccoli slaw, really any crunchy vegetable I have on hand. BUT I’ll also do this if I follow #1 above. Wrap + hummus + veggies. My go-to lunch! So don’t forget about prepping ahead!
3. Have some dips on hand! While I love dipping my “Everything Crackers” from Trader Joe’s in hummus or Greek yogurt dip, I now make sure I’m dipping some green bell pepper strips or baby carrots along with the crackers.
4. Plan meals around produce. I typically take a general recipe idea and then think about what produce I can add to it for variety and flavor. Example: roasted vegetable pizza. I took my basic pizza recipe and then added roasted vegetables for toppings [roasting the vegetables first, of course]. Here is another one of my family’s favorites Build Your Own Pizza Bar for Dinner.
5. Make a vegetable smoothie! My toddler LOVES them. Me? Not so much. But if you’re the smoothie-loving kind like my four tops, then consider adding spinach or cooked sweet potato to your next smoothie! Need some inspiration? Check out one of these smoothies! Chocolate Spinach Smoothie, Sweet Potato Pie Smoothie, and The Best Healthy Green Smoothie.
6. Add vegetables to family favorites. If your family does tacos every week [we are starting to here], then take your taco filling mix and add some chopped-up mushrooms, onions, corn, or tomatoes. Or all 4! At least that’s how I’d like my tacos.
7. Try one new veggie a week! Challenge yourself and make a healthy eating goal you can achieve by experimenting with something new from the produce aisle each week. What I love about most vegetables is that they are delicious when simply prepared: you’ll likely only need olive oil, salt, and pepper when trying something new. Or ranch dip, if you’ve got a toddler like mine that tries most new foods when ranch dip is involved.Crunch on this: 7 tips to get more fresh veggies in your diet! Click To Tweet
How about you? What’s one thing you do to make sure you are getting more veggies each week?
Liz - Meal Makeover Mom says
So many great tips for getting more veggies onto the family table. I always add a can of drained/rinsed black beans to tacos. And now you’ve inspired me to add a veggie to tonight’s meatloaf. Hmmm. Maybe a shredded carrot?!
Carrot or mushroom would be my suggestion!!
Jessica @ Nutritioulicious says
Great tips! I always slice up fresh peppers, cucumbers, and carrots for the kids to have with whatever lunch they’re having, and dinner usually has a veggie on the side or mixed in!
Do your kiddos have dippers too?!
Rachel @ athletic avocado says
adding veggies to my smoothie everyday is my fav tip! thanks for sharing 🙂
Can’t beat the smoothie!!
Adam Trainor says
Your not alone there, I think everyone likes to treat themselves on the weekend with Pizza or take out and then feeling guilty the next day. I know I do! I do enjoy salad on a sandwich listening to that crunch of the cucumber, Is that weird? Dips are a number one way to get eat more veggies in my opinion. Hummus dip with carrot sticks or cucumber and then have a sour cream and chive dip with cucumber very refreshing. Now a fruit smoothie I will have any day but I think I am with you on this one I don’t think I like the sound of a veggie smoothie, but hey it’s a great way to get children to eat more veg. I’m good during the when it comes to veggies especially with dinner and lunch not so much breakfast, but then it’s the weekend and veggies don’t even cross my mind, unless I go out for dinner then I may add veg to my meal.
I love hearing the crunch too Adam! Thanks for sharing your personal experience and tips too!!
Yummmm…My family loves pizza, adding roasted veggies sounds so delicious! Heading over to check out your pizza guide for homemade pizzas so my family and I can try this healthier option out. Can’t wait, seems fun to make and like I already said, looks really delicious!