Vegetables help the body stay healthy due to essential vitamins and minerals, such as vitamins A and C, potassium and fiber. Vegetables also have a low calorie content while satisfying hunger, making it a healthy option for weight loss and weight control. Adding vegetables to your diet may seem difficult or unappealing, but gradually increasing your vegetable intake makes the process easier. Experiment with different vegetables and preparation methods to reveal the potential for this healthy food group.
Step 1
Stock up on basic vegetables, including carrots, celery, sweet potatoes, onions and greens. Place them in a location within the refrigerator where they are easily accessible and visible to serve as a reminder to integrate them with your meals.
Step 2
Cook and puree carrots or sweet potatoes to stir into tomato sauce or soup. The vegetables aren't noticeable but still provide nutrients.
Step 3
Add onions, peppers or mushrooms to your eggs in the morning to get your day started with nutritious vegetables. Onions and bell peppers both supply vitamin C. Onions are also high in dietary fiber. Mushrooms have riboflavin, niacin and copper.
Step 4
Stir chopped vegetables like carrots, celery, onions, tomatoes and sweet potatoes into your usual homemade soup recipe. Top sandwiches with lettuce, tomatoes, peppers, sprouts and onions. Add vegetables such as onions, peppers, mushrooms and shredded carrots to your favorite casseroles. You maintain the flavor you like in the dishes while introducing vegetables into your diet.
Step 5
Pack vegetables as a snack for work as a replacement for less healthy snack options. Choose vegetables like carrot sticks, celery, pepper strips, cauliflower and broccoli that travel well. Bring healthy dips like low-fat ranch dressing or hummus for extra flavor.
Step 6
Add one new vegetable to your shopping cart each week. Continue expanding your selection of vegetables.
Step 7
Grow a backyard or container garden for easy access to vegetables. Plant several different types of vegetables for variety. Vegetables that work well for beginning gardeners and grow in most climates include tomatoes, bell peppers, carrots, lettuce, radishes and squash.
Tips and Warnings
- Replace some of the higher fat and calorie ingredients in recipes with vegetables. For example, cut back the amount of ground beef but add more vegetables instead.
References
- Centers for Disease Control and Prevention: Fruit & Vegetable Benefits
- HGTV: Not Eating Your Vegetables? Start Small
- Centers for Disease Control and Prevention: How to Use Fruits and Vegetables to Help Manage Your Weight
- Fruits and Veggies More Matters: Onion: Nutrition. Selection. Storage.
- Fruits and Veggies More Matters: Mushrooms: Nutrition. Selection. Storage.
- Fruits and Veggies More Matters: Bell Peppers: Nutrition. Selection. Storage.
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