With all the nutritional value packed inside fresh vegetables it is a shame that most Americans do not eat their recommended number of daily servings. Especially since it only takes five servings and a serving size is rather small (about a half cup). Here are some simple ideas for how to sneak a few more veggies into your diet.
Eggs are a classic breakfast item and a great source of protein. Veggie omelets are a tasty opportunity to eat more veggies right along with your breakfast. Begin by dicing red and green bell peppers, onions, mushrooms and tomatoes. Fry those up along with spinach or another form of greens (turnip greens also work well). Once the vegetables have been cooked to taste just add your seasoned eggs and voila, a veggie omelet.
Tuna is an easy to prepare, classic sandwich that many moms make for their children. To add just a little extra kick, thinly slice a stalk of celery and add it to the tuna mixture. The somewhat tart flavor and crunchy texture is a surprisingly good match for tuna fish. To be sure this meal adds up to an entire serving of veggies, top off the sandwich with some lettuce and sliced tomato.
There is no easier meal than a can of chicken soup. There is no cheaper meal than a package of Ramen noodles. Add a half cup of frozen mixed vegetables to either of these and you end up with a meal that is far more nutritious. Frozen vegetables generally have the same nutritional value as the fresh variety.
It seems so obvious and yet salad is often overlooked as the perfect opportunity to eat lots of fresh vegetables. Many restaurants offer gourmet salads that constitute an entire meal. Some of the ingredients included in these salads are exotic greens, fresh fruits, candied nuts and crumbled cheese. Once you have an idea what you like, it is not too difficult to replicate these salads at home.
As a bonus I’d like to mention a simple way to add more fruit to your diet as well. In your grocer’s freezer, generally near the dessert section, you should find a variety of frozen berries. These are delicious when thawed and are great for mixing into smoothies, protein shakes, yogurt, etc. The best part is, unlike the fresh variety, they do not spoil and yet they still contain all the same vitamins and minerals, so stock up and enjoy.
