Vegetables are an essential part of a healthy diet, but it can be tough to fit in the recommended daily servings. Jeanice Skousen, MDA, RDN, LD, a Piedmont dietitian, shares tips for sneaking more veggies into your daily meals.
“Vegetables are a very important part of a healthy diet, and variety is as important as quantity,” says Skousen. “No single vegetable provides all the nutrients you need to be healthy, so it’s important to eat a variety.”
A diet rich in vegetables can reduce your risk of:
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High blood pressure
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Certain types of cancer
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Stroke
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Heart disease
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Digestive issues
Fiber-rich vegetables also have a positive effect on blood sugar and weight management, she adds.
How many vegetables to eat each day
“The USDA recommends adult women eat two to three cups and men eat three to four cups of vegetables per day,” says Skousen.
She says it’s OK to eat more than the recommended daily servings of vegetables, but be sure you also consume enough:
“It’s important to incorporate all other food groups to have the necessary vitamins and nutrients for health, growth and development,” says Skousen.
Be mindful of your portion sizes when it comes to starchy vegetables like potatoes, corn and peas.
“Starchy vegetables tend to have more calories and raise your blood sugar more than non-starchy vegetables, though they still have beneficial nutrients,” she says.
How to incorporate more vegetables into your diet
As a registered dietitian, Skousen has amassed numerous tips to help her clients eat more veggies:
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Keep fresh vegetables where you can see them. Place washed, ready-to-eat vegetables in glass containers in your refrigerator. This makes them easy to grab and incorporate into meals.
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Wash and chop your veggies as soon as you get home from the grocery store or pick a specific day of the week to meal prep.
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Stock your freezer with frozen vegetables to steam or stir-fry.
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Think of meals you already enjoy and plan which vegetables complement them. For example, you can add spinach or avocado to a smoothie; mushrooms, peppers, onions and tomatoes to pizza; spinach, mushrooms and tomatoes to an omelet; or peppers, beans and onions to your favorite burrito. Add beans to your favorite soup or chili.
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Look for ways to substitute vegetables for other ingredients. Instead of pasta, up your veggie intake by using spaghetti squash, zucchini noodles or butternut squash noodles instead.
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Add vegetables to your sauces. Add chopped celery, carrots, onion and bell peppers or puréed root vegetables to your pasta sauce. Purée roasted butternut squash and add it to macaroni and cheese.
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Try something new. Explore the produce aisle and try a new vegetable each week.
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Go for color. Each week, aim to eat at least one serving of vegetables from every color category: dark, leafy greens (like spinach, kale or broccoli), red (like bell peppers or tomatoes), white (like cauliflower or onions), orange (like sweet potatoes or butternut squash) and purple (like cabbage or eggplant).
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Mix up the texture. Try roasting or stir-frying vegetables for a crispy, crunchy texture. Or purée cauliflower rice to make a delicious mashed potato substitute. Maybe you don’t like spinach salads, but you love crunchy romaine lettuce. Take time to experiment and find what you enjoy eating.
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Add spices and seasonings. There’s no need to eat plain vegetables—enjoy them with a dipping sauce, dressing, fresh herbs or spices. She suggests adding chopped bacon or cheese sauce to sauteed vegetables to make them more palatable.
“All vegetables contain beneficial nutrients,” says Skousen. “Pick ones you’re willing to eat and experiment with adding new varieties as you feel comfortable.”
Check out more nutrition tips from Cancer Wellness experts.