In this article about 5 tips to eat more vegetables: In the updated Schijf van Vijf from the nutrition center, the recommended amount of vegetables has increased from 200 to 250 grams per day. Chefs, food magazines, and nutrition consultants are responding by coming up with more creative dishes using vegetables. Think of courgetti, pumpkin cake, or stuffed avocado, dishes that subtly incorporate extra vegetables. We always try to include plenty of vegetables in our recipes and prepare them in a tasty way. To start the new year off right, we give you five tips to enjoyably and easily incorporate more vegetables into your diet.
5 tips to eat more vegetables explained
Make sure you have a stock of vegetables at home. Ensure that you always have a basic 'package' of vegetables in the fridge. Think of a bag of mixed peppers, a box of mushrooms, a zucchini, broccoli, a bag of carrots, and a bag of spinach. Vegetables don't spoil as quickly, so if you include them in your big grocery shopping, you'll use them up throughout the week and never run out of vegetables. Challenge yourself to use all the purchased vegetables and not let them spoil; a zucchini or a pepper can be incorporated into almost any meal.
Take vegetables with you on the go. Many people are busy and spend little time at home during the week. If you don't think this through in advance, you quickly lose control over what you eat. When you're hungry, you're more likely to reach for cookies, candy, and chips that may be available at work or the gas station. This problem can be easily solved by filling a container the night before with carrots, pieces of pepper, and cucumber. For extra flavor, you can combine this with some hummus or cottage cheese. Goodbye hunger pangs, hello extra vegetables.
Hide more vegetables in your breakfast or lunch. Vegetables are often seen as something consumed at dinner, but if you want to increase your vegetable intake, you don't have to do this exclusively at dinner. You can also get your extra vegetables by adding them to your breakfast or lunch. Do you enjoy eggs in the morning? Fry them with spinach, mushrooms, or stir-fry vegetables. Do you eat bread at lunchtime? Try adding some extra cucumber or roasted zucchini. Or just go for a salad and add an extra pepper instead of a lot of cheese and croutons.
Add vegetables to your smoothie. Do you regularly use your blender to make a delicious smoothie? Or do you often order a juice on the go thinking you are being healthy? Why not add a handful of spinach or order one with carrot? Trust us, you won't taste it at all when combined with fruit.
Try to be creative with vegetables. It's quite logical that you don't start drooling at the thought of a serving of boiled cauliflower or green beans. But why serve something boring when eating vegetables can also be very flavorful? For example, stir-fry some broccoli florets with a red onion, half a pepper, and add a splash of soy sauce. Delicious and healthy! For more inspiration, check out our recipes.
How do you ensure you get enough vegetables? And which vegetable would you like to see a creative recipe for?
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Read also: 5 breakfasts with more than 25 grams of protein · more articles on our blog · personal training at Daadkracht.
