By Suzanne Doerries RD, LD

Most people are lacking when it comes to the amount of veggies they are consuming. The amount you need each day varies depending on your gender, age, and activity level. However, most people should aim for 2½-3½ cups of veggies per day. When choosing your veggies for the week, try to include a variety of colors. This will insure you are getting a variety of nutrients. If you find it hard to get in the recommended amount try some of these tips below!

  1. Have veggies in your house. If you don’t buy them, you will not eat them. Looking at grocery ads to see which veggies are on sale can help keep costs down.
  2. Plan. If you are purchasing veggies that do not have a long shelf life, eat those at the beginning of the week and save your carrots and celery for the end of the week.
  3. Buy veggies that are in season. They will be cheaper and taste better.
  4. Add veggies to your eggs. Peppers, onions, mushrooms, and spinach are quite tasty in eggs.
  5. Add them to a smoothie. This works great with spinach and kale!
  6. Make them a snack. Carrots or celery with hummus is great! Celery with nut butter is another good one. You can even use cottage cheese as a dip for your veggies.
  7. Replace your chips with veggies. Peppers, carrots, and other veggies will give your body more nutrients than chips.
  8. Make them a staple at dinner. ALWAYS have a veggie with dinner!
  9. When eating out swap French fries for a side salad or veggie. I know it is tempting, but French fries are not a healthy veggie option.
  10. Be adventurous and try a new veggie. You can even try ones you didn’t like as a child. Tastes change. Who knows, you may find a new favorite food!

Hopefully, this will help you increase the amount of veggies you are eating. They can be easy to overlook, but are crucial to your health!

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