- Emma Nuttall
7 simple ways to eat more veggies
How do I get more vegetables in my diet?
Do you find it difficult to eat the recommended 6-7 serves of veggies a day?
You’re not alone. Only 6% of us manage to meet our daily intake levels. The rest of us are missing out on important nutrients our bodies need, for optimal health and longevity!
What is a serve of vegetables?
One serving of veggies is about 75g or ½ a cup of cooked veggies/ 1 cup of green leafy or raw salad vegetables.
Why are vegetables so good for you?
Veggies provide the vitamins, minerals and antioxidants that support our immune health, reduce inflammation, improve energy, nourish our gut microbiome and keep our bodies functioning optimally.
Eating a diet that is high in plant food (vegetables and fruit) is also associated with lower blood pressure and a reduced risk of cancer and cardiovascular disease.
Are vegetables good for weight loss?
Vegetables also play a role in maintaining a healthy weight. They are rich in satiating fibre, and low in calories. Replacing highly refined carbohydrates with non-starchy veggies such as broccoli, green beans and leafy greens, can help balance blood sugar levels.
It’s time to get a little creative!
Here are 7 tasty ways to add more veggies to your day:
1. Breakfast veg
Add wilted spinach and a side of avo to your morning eggs or whip up a veggie packed omelette.
2. Simple snacking
Cut cucumber, carrot, red capsicum and celery into bite size pieces. Add cherry tomatoes and store in a container in the fridge for an easy snack. When you have extra time, serve them with homemade guacamole or beetroot dip.
3. Zoodles Turn zucchini into noodles, lightly steam and serve with your favourite pasta sauce.
4. It's a wrap Use iceberg or cos lettuce in place of wraps on Mexican tortilla night.
5. Veggie-loaded Spag Bol
Swap out 1/2 the mince in bolognese sauce for grated pumpkin, zucchini and broccoli. Blitz the veggies in a food processor for a creamier sauce, or so the kids (and possibly some of the adults) don’t notice!
6. Pizza night
Make a sweet potato pizza base with steamed sweet potato, almond meal and blitzed oats. Load the pizza with extra veggie goodness – zucchini, thinly sliced pumpkin, mushrooms and olives.
7. Green goodness
Sip on a green veggie smoothie made from 1 cup of spinach or other fresh leafy greens, 1 small frozen banana, 1 date and filtered water. You can also add a high quality, greens powder for an extra boost of vitamins, minerals and antioxidants.
How do I get my kids to eat more veggies?
Ever heard of veggie smuggling?! Finely chopped or blitzed veggies can be added to sauces or minced dishes such as tacos, meatballs and burger patties, Trying bulking up mashed potato with cauliflower, sneaking beetroot into a healthy chocolate cake or adding vegetables to a pancake batter.
For those days when I'm short of time, I'll often add a high quality veggie powder to my dishes to make sure they still pack a nutritional punch.
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How to work with me
I am a Bachelor-qualified Nutritionist and would love to support you achieve and maintain a healthy weight and improve your overall health and wellbeing! Read more about me (Emma) here.
*Until January 31, you can access my course 'You Don't Need More Willpower' at 40% off while I gather feedback! Join me and learn research-based steps for behaviour change.