v Set a goal – If fruits and vegetables are minor items in your menu, start by eating one extra fruit or vegetable a day. When you’re used to that, add another and keep going.
v Try something new – Don’t get tired of the same old thing every day. Try a new vegetable or a new fruit.
v Take advantage of prepared veggies – They’re a little bit more expensive when you buy them this way, but if it’s easier and you’re more likely to eat then it’s a better use of your money. Bagged salads, prewashed spinach, peeled and diced butternut squash are great ways to cut down on prep time for dinner.
v Stock your freezer – Frozen vegetables won’t go bad any time soon, and are easy to add to dishes you already make
- Throw them in with pasta water in the last few minutes of cooking
- Add to soups
- Stir fry them with meat and serve with brown rice for a quick dinner
- Frozen berries, mango, bananas
- Add to oatmeal or yogurt with granola
- Make smoothies with yogurt, low-fat milk, ice
v Roast them – Toss with olive oil, salt and pepper, and bake at 425° F for 15 minutes. Try broccoli, cauliflower, asparagus, Brussels sprouts, carrots, butternut squash
v Snack – Try baby carrots, celery sticks, broccoli florets or homemade sweet potato chips, dipped in salsa, light ranch dressing, spiced yogurt or hummus. Spread peanut butter on celery, apples or bananas
v Cook with them – Sauté fresh or frozen spinach with garlic and olive oil, season with a dash of salt and pepper. Add spinach, onions, asparagus or broccoli to omelets.
v Improve on nature – Don’t hesitate to jazz up vegetables with spices, chopped nuts, balsamic vinegar, olive oil, or a specialty oil like walnut or sesame oil.
v Eating Out – Add vegetable toppings to your pizza. At a fast food restaurant, add a side salad with your burger, and eat it first. Ask to substitute a side of vegetables for rice or pasta when you’re dining out. Try the carrot cake if you’re ordering dessert!