Easy Ways to Add Veggies to Your Diet

The recommended intake is at least 2 1/2 cups of vegetables per day. According to experts, many busy people rarely eat that much in a week. Here are some clever ideas on how to sneak veggies into your diet:

• “If you are vegetable challenged, the trick is to eat large portions when you do eat vegetables,” says Nancy Clark, MS, RD, CSSD. “Eat a big pile rather than a standard serving, which can equate to 2 1/2 cups in one sitting.” Then, to really invest in your health, try to do that twice a day, such as eating a big colorful salad with lunch and a bunch of broccoli with dinner.
• The food industry is working hard to make eating vegetables as easy as opening a bag of leafy greens, baby carrots, or peeled a cubed butternut squash. Take advantage of that.
• Add frozen spinach to burgers or meatballs. It adds texture and iron to the dinner and you won’t even realize what you’re eating.
• Chef and restaurant owner Stephanie Sokolove recommends taking advantage of pizza meals. “In the summer grill pizza, in the winter cook it in the oven- either way it is always a great way to fix a fast and satisfying supper and incorporate vegetables into the meal.” Some favorite toppings for the summer include fresh tomatoes and basil and mozzarella. In the winter add a mix of cheeses and red peppers. Either make the dough and freeze or buy store dough when there isn’t much time.
• “Make a habit of serving vegetables as a first course before your main dinner entrée is served,” says Pamela Gould, co-author of Feeding the Kids. Enjoy a salad some nights and have a bowl of vegetable-based soup other nights. Or, if you have children, offer them a tray of vegetables and dip while they wait for dinner.
• Stephanie Sokolove also recommends adding veggies to Mac&Cheese mixes. Keep a bag of frozen peas on hand and throw them into Mac&Cheese. It adds both great color and nutrition. Steamed carrots and Brussels sprouts work well too.)
• Try adding cauliflower to mashed potatoes. Ups the fiber content, mixes in well because of the matching color and improves the flavor considerably.
• Sautee veggies, such as carrots and zucchini, and then add them to tomato sauce before pouring over whole grain pasta.
• Add grilled or roasted veggies to sandwiches.
• Soups and stews provide a great vehicle for getting more vegetables into your diet. In the colder months, make some soup each Sunday night. In the warmer months, try gazpacho. No matter what the recipe calls for, put all your leftover vegetables in the pot. This way, your vegetable drawer will always be cleaned out for Monday’s grocery shopping. (Thanks to Ann G. Kulze, MD, author of Dr. Ann's 10-Step Diet,for this tip!)