Here are some tips for getting more vegetables.
- Include them at most meals and snacks.
- Eat them first at meals and snacks.
- Have larger portions.
- Add them to soups, casseroles, and sandwiches.
- Sneak them into chili, pasta sauce, and meatloaf.
- Make side salads and serve proteins on salads.
Non-starchy vegetables are low in calories and high in fiber. Here are a few examples.
- Lettuce, spinach, spring greens, kale, and other greens like collards and mustard
- Tomatoes
- Cucumbers, celery,
- Onions
- Carrots
- Bell peppers
- Cabbage, broccoli, brussels sprouts, cauliflower
- Green beans
- Asparagus
- Eggplant, zucchini, yellow summer squash
Starchy vegetables can also count towards your vegetable intake. Just remember to count them as carbohydrates, too.
- Potatoes
- Sweet potatoes and yams
- Winter squash like acorn, butternut, and kabocha
- Parsnips
- Corn
- Peas