Eat More Vegetables

How To Eat More Vegetables

Last night, I got caught. I was making enchiladas and I decided to add zucchini to the chicken mixture. My husband shouted “SAW THAT” and then decided he would no longer eat my enchiladas because there were vegetables inside. Funny as this is, I feel like a lot of people can relate to this stigma towards vegetables. Unbeknownst to them, poor vegetables has been labeled, marked with a scarlet H. The have been labeled as healthy which for many triggers that they do not or will not taste good, and are thus avoided. Vegetables are delicious, nutritious and we are not eating enough of them. The Dietary Guidelines state that intakes are below recommendations across the vegetable board. Today, I am going to share with you what kinds of vegetables you should be eating, how much of each, and how to incorporate them into your daily diet regime.

Vegetable Hierarchy

Like fats, not all vegetables are created equally and there is actually a hierarchy amongst the vegetable group based on their nutrient density. First place are the dark, green leafy vegetables such as kale, broccoli, and spinach. They have the most vitamins present and should be eaten the most. Next are the orange vegetables such as carrots, squash, and sweet potatoes. They too possess more vital vitamins. 3^rd place goes to dried beans and peas. High in fiber, low in fat, they are a great vegetable option. 4^th place goes to the starchy vegetables like corn and potatoes. They are lower on the nutrient density and should be eaten more in moderation. 5^th place goes to our “other” category such as celery and onions. They are high in water and on the lower end of the vitamin scale.

How Much?

Based on your calorie needs, you could need anywhere from 2 ½ - 4 cups of vegetables daily. If you are away from measuring cups, some common everyday items can help solve the issue of how many vegetables you should be having. ½ cup of green beans, broccoli, or any cooked vegetable is the size of a computer mouse. ½ cup of potato or corn is the size of a deck of cards. (Beware of the monster-baked potatoes that could easily be 3 decks of cards.) Finally 1 cup of raw vegetables such as lettuce is equal to a baseball.

How To Eat Vegetables 3x A Day

Breakfast and vegetables don’t always go hand in hand, but throwing in a cup of shredded spinach and some chopped red bell pepper is a great way to spice up the ordinary egg. For snack, carrots and hummus is an easy way to get an additional cup of raw vegetables. For lunch, throw a side salad next to your sandwich to make sure you are getting enough dark leafy vegetables in daily. For dinner enjoy a loaded baked potato, but instead of adding butter and sour cream add cheese and broccoli for an extra veggie boost.

It’s 24 carrot magic.