Everyone knows that you SHOULD eat your veggies. Every mom has had this argument with her kids. I personally
enjoy eating vegetables, but like 'em or not, vegetables are maybe the most important food group in your diet. I can't very intelligently explain all the health benefits that come from vegetables, so I won't. But you know I'm right.
Pop quiz: How many servings of vegetables should you have per day? You'll hear 4-5 as a common suggestion. (I've already mentioned my opinion about the government's food guide pyramid. A good starting place, but watered down.) You really should aim for more like 9. That might seem like a lot but just try it. Add a serving here and there. You can do it. A serving is about 1/2 to 1 cup depending on what kind, so if you have half a plateful of vegetables (like you should) that is probably 3 or 4 servings. Do that at a couple meals and grab some for snacks and you've got your 9.
So how are you doing? As I'm writing this I'm realizing I'm not doing as well as I used to. I need to take some of my own advice here to increase my veggie intake:
- Ok, so I haven't mentioned fruit yet except in the title. Two reasons, 1) you should eat more vegetables than fruit and 2) my kids inhale fruit. I always try to have plenty around, and when I do they voluntarily choose it when they get the munchies, so I don't have any trouble with that one.
- Make a giant salad to keep in your fridge. Eat some with every lunch and dinner. When you run out, make another one. If it is already made, you are more likely to eat it.
- Add vegetables to sauces, casseroles, anything you can. Grated carrots or zucchini, or spinach can easily be slipped into sauces, soups, lasagnas or rice without significantly changing the flavor. Not to hide them, no need to be ashamed of vegetables. Just a way to get an extra serving or two. Or to improve flavor, add onions, garlic, or peppers. (Do you want to know something crazy? I add spinach to my smoothies. A handful or two. If you don't add too much, you can't even taste it. Although you can definitely see the difference.)
- At mealtimes, eat your vegetables first. Then you don't fill up before you get to them.
- Try dipping your vegetables in healthy dips like salsa, hummus, or fat free cottage cheese or sour cream mixed with a little of your favorite salad dressing.
- Two words: FARMERS MARKET. For many reasons. The fresher the produce, not only does it retain more nutrients but it really does taste better and you're more likely to eat it. And if it is fresh, a simple steaming or blanching is all the preparation it needs. You can also find something new or unusual, and my kids are often intrigued enough by purple cauliflower or romanesco that looks like a castle to give it a try. Buy something new even if you don't know what you're going to do with it, you'll figure it out. If you are a regular and are nice to them, they will start to recognize you and give you good deals. Usually if I ask them about how to prepare something or how it tastes, they hand me some for free. If you go towards closing time they will sometimes knock down their prices, too, although there may not be as much selection.
- And just fyi--"veggie" crackers, chips, or pasta do not have more than just a sprinkling of vegetable powder for color. They are NOT a source of vegetables. And while I'm at it, same goes for fruit snacks and juice (even 100% juice). (Ok, I guess you can have one serving of fruit per day from 100% juice. I just think it is easier to not have juice around than to try and convince my kids to limit it.) These so-called fruit and vegetable products are really just vehicles for extra fat, salt, and sugar.
In my ideal life I would also have a bullet point that says "Plant a garden and/or fruit trees." If you are like me and have a nice shady postage stamp for a yard, then make friends with people who have gardens and trees. They sometimes need help harvesting and isn't that what friends are for?
