Quick Tips For Including More Vegetables in Your Diet
Posted on 28 August 2015 by Leonie Satori
Including a generous amount of vegetables in your daily meals has many benefits including improved overall health, digestion and energy production and it doesn't require too much effort to increase your vegetable consumption to optimum levels. Ideally, at least 50 percent of your daily diet should be made up of vegetables; this means your total intake - not just your main evening meal. The following quick tips for including more vegetables in your diet are to encourage you and your family to take a new and fresh approach to healthy eating:
It is best to eat a combination of cooked and raw vegetables throughout the day - include some leftover steamed sweet potato in your lunch salad or chop vegetables into 'sticks' to use in with homemade dips.
Juices are an excellent way to increase your consumption of raw vegetables, try celery, carrots, leafy greens and beetroot.
Always aim for a wide variety of vegetables, with an emphasis on dark green leafy vegetables, a variety of orange and red vegetables – stir fries are a quick and easy way to make sure that you are eating a variety of nutrients and flavours with your meals.
When eating salads, it is always good to try to move away from the traditional iceberg lettuce and tomato combination. Choose lettuces and green leafy vegetables that have bright vibrant colours as they contain higher amounts of nutrients and minerals. Include fresh herbs such as parsley, coriander or chives to make some interesting flavour combinations.
While root vegetables such as carrots are best broken down with grating, juicing or lightly steaming or stir frying, nearly all other vegetables are easily prepared by chopping or shredding. You can always 'sneak' an extra few grated vegetables into pasta dishes to increase nutrition, texture and flavour.
Stir-frying and steaming are the preferred method for cooking vegetables. Always cook with the minimal possible time to reduce too much nutrient loss with cooking.
Where possible, buy local, organic or grow your own vegetables, not only are these vegetables more nutritious, but they taste so much better too.