Tips to increase your/ family's vege intake

8 Tips to Get More Vegetables in Your Diet

But sometimes, life gets in the way, and our commitment to a healthy diet just flies out of the window. Want to eat more vegetables without it feeling like hard work? Here are eight easy tips to get more veggies in your diet:

1.Boost Your Breakfast

Breakfast is the most important meal of the day, as it will restart your digestive system after a long and revitalising sleep. That doesn’t mean you have to replace your favourite breakfast with something different, just top your existing breakfast with some veg. For example add tomato to your vegemite on toast. Slice some mushrooms into the baked beans, throw in a handful or two of spinach to your omelette or scrambled eggs. Grill large flat mushrooms as a base for poached eggs. Even adding herbs like parsley to dishes can boost the vitamin content of your dish. You don’t need to change what you eat, just enhance it with something delicious!

2. Drink Them Up!

Don’t like the taste of veggies, or don’t have the time to prepare veggies with every meal? Why not gulp them down in a smoothie, and get your five a day in one, nutrient rich, hit! You made be surprised how good 1/4 avocado blended with banana and spinach can be with low fat milk or almond/ soy milk can taste! Or try a berry smoothie with celery, cucumber and coconut water. 

3. Double Up

When you’re following a recipe and it calls for a certain amount of veggies, why not simply double that figure up? You’ll end up with a larger, veggie-laden portion(which you could split and have for lunch the next day), there’s no extra prep or cooking involved for you, and you’ll find your veggie intake increase considerably without even noticing.  The same rule applies when indulging in junk food: pile vegetables onto your pizza, and choose a veggie curry to get an extra serving into your day whilst enjoying the foods you love.

4. Replace Carbs with Veggies

Most of us love a dish full of spaghetti bolognaise or a panful of noodles, but there is a way to lighten up these carb heavy dishes: replace the carbs with vegetables. Replace wheat spaghetti with zucchini noodles and rice for your stirfry with cauliflower rice or potato top cottage pie with carrot mash. Try grated carrot instead of rice in sushi wraps or using lettuce leaves as a base instead of tortillas. Even try making pizza out of cauliflower!

Your favourite meal will still have the same great taste, but with a veggie rich, healthy twist!

5. Don’t Take Days Off

When they are visiting friends and family or on vacation, many people use this as an opportunity to let their healthy diet go out of the window, and this means eating far fewer vegetables. We are much more likely to eat out, indulge in eating junk food or fast food, when we are away from home. However it is important that, even when you are in an unfamiliar environment, you don’t let that affect your veggie intake. This is particularly true if you have a health complaint that could be affected if your immune system is weakened as a result of a bad diet. No matter where in the world you are, it’s easy to find a piece of fruit or a veggie laden local dish in a restaurant: simply be aware of your needs and resolve not to take a day off.  

6. The Benefits of Hidden Veggies

If you’re not a big fan of vegetables, then why not be a sneaky chef and add them to your meals where you’re not likely to notice? All kinds of veggies can be blended with tomatoes and garlic to make a delicious marinara sauce, for example.  You can also add veggies to bread, cakes, and pies in a way that they are not immediately obvious to even the most discerning taste bud. Even frittatas are a great way to use up left over veges.

7. Add Veggies to Everything

This is a hard habit to start, but once you do you’ll have it for a lifetime: no matter what you’re eating, add veggies to it. Want a ham sandwich? Throw in some lettuce. Cheese on biscuits taste great with tomatoes. Use cucumber rounds as crackers for dips or cottage cheese. Get into the habit of adding veggies to everything you eat, and you’ll soon find it impossible to have a meal without them. 

8. Have at a VEGETARIAN night

Finally, why not have one day a week where you have a vegetarian meal with lots of vegetables. This just helps give your digestive system a break and will boost your fiber encouraging  a healthy microbiome and bowel as well as helping to alkalise your body. It’s a great way to pack in more veggies, plus reducing the amount of meat you eat reduces your susceptibility to certain types of cancer and heart disease. You’ll be doing your bit for the planet and your body at the same time!


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