How to Increase Your Vegetable Intake - dummies

How to Increase Your Vegetable Intake

By Jane Kirby, The American Dietetic Association

If you are hoping to lose weight this year, you probably already know that one easy way to meet that goal is to increase the amount of fruits and vegetables you eat. Vegetables are low in calories and rich in nutrients. If you are looking for ways to up your veggie intake, try these delicious ideas:

  • Pile a sandwich high with lettuce, tomato, and vegetables.

  • Start every meal with a salad: a mix of dark green varieties of lettuce and colorful vegetables, drizzled with just a bit of low-calorie dressing.

  • When you need a snack, reach for cherry tomatoes, celery, or sweet pepper strips. Many supermarkets carry small packages of celery or carrot sticks in their produce sections. They make good lunch box (or briefcase) snacks for kids of all ages.

  • Toss pasta with steamed broccoli, carrots, and other veggies and top with a smidgen of Parmesan cheese for pasta primavera. Or add finely chopped veggies — such as carrots, onions, cooked eggplant, squash, or chopped spinach — to pasta sauce.

  • Toss a can of veggie or tomato juice into your briefcase for a quick pick-me-up (and a serving of vegetables to boot!).

  • Top a baked potato with thick vegetable salsa or stir-fried vegetables.