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How You Can Get More Vegetables in Your Diet

By Sara Butler

Vegetables are one of the foundations of a healthy diet, yet many people aren’t getting enough of the good stuff in their diets. They are full of important minerals, vitamins, antioxidants, fiber, and water that keep your body working as it should and support good health. If you struggle to get your five to eight servings a day, then you can get more vegetables every day with these easy tips.

Add Vegetables to Your Proteins

If you’re a meat and potatoes kind of person, then try topping your meat with sautéed vegetables. You can cook up some mushrooms, onions, peppers, or tomatoes to add to your favorite piece of steak, poultry, pork, or fish. They’ll add flavor and important nutrients you need to be healthy, and they’ll make what you’re eating taste better without adding a lot of calories.

Use Vegetables Instead of Carbohydrates

So your love for potatoes is deep – that’s understandable. But throwing in some vegetables or replacing carbs altogether with vegetables is a great way to add more veggies to your day. If mashed potatoes are a staple in your house, then try mixing some vegetables in with them, such as broccoli or cauliflower. They’ll help to lower the calorie content and add some needed antioxidants to your day.

Replace Bread with Lettuce

When you make a sandwich, try using low-calorie lettuce leaves instead of a bun. They also make a great replacement for wraps and just about any type of filling can work to help give your veggie intake a bump for the day.

Make Salsa Your Go-To Condiment

Salsa is incredibly versatile and can be used in many dishes and on many types of food. Plus, it’s low in calories and high in vegetable content. In fact, just a half cup of salsa provides you with a whole serving of vegetables and adds some fiber to your meal too.

When in Doubt, Add Spinach!

Spinach can be added to nearly everything you cook! From soups to stews to casseroles, it adds volume to fill you up and is incredibly low in calories. Plus, this dark and leafy green is incredibly good for you since it’s full of important vitamins and minerals your body needs.

Try Some Edamame

Edamame is just green soybeans, but these crunchy vegetables are a great addition to salads, soups, and stir-fries too. They add a punch of protein and fiber to what you’re noshing on.

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic.


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