Day 10: Include vegetables in every meal
Posted by kathryn in Vegetables
Today’s task in the 31 Days to a Better Diet is centred around getting you to eat more vegetables.
If you’re following this group of posts, they’re marked by the picture on the left.
I regularly talk to clients about eating at least five serves of vegetables each day. It’s something they often struggle with and the most frequent complaint is they have no idea how to fit that many in.
While I have some clients who eat only small amounts of protein, and others who eschew grains or dairy, vegetables are the one group I won’t negotiate on. The hard, but simple truth is, if you’re not eating at least five serves a day, then you’re not healthy.
Spreading the vegetables out
One of the central problems is many clients view vegetables as evening meal material only. And even I’ll admit a full five serves at night, is a lot of veg.
Instead I always recommend spreading the five serves out. Putting a bit of veg in different meals and snacks. Which makes it much easier to achieve the target.
So my challenge to you today in 31 Days to a Better Diet is to include vegetables in every meal and snack you consume. It doesn’t have to be a lot and don’t worry too much about variety. But find ways to increase your vegetable intake.
Spooked out by this idea and not sure what to do? Well here are my suggestions:
Veggies for breakfast
- A trick I’ve learnt from Cassie at Veggie Meal Plans is to grate carrot onto muesli. Might sound strange, but the sweetness of the carrot blends beautifully.
- One of my regular breakfasts is hummous on toast, topped with cucumber and some leaves.
- Make a spinach, mushroom and tomato omelette, or stir some chopped tomato and basil through your scrambled eggs.
Veggies for lunch
- Make a sandwich and pile on the salads. Don’t limit yourself to lettuce and tomato, add in carrot, alfalfa sprouts, beetroot, red onion, baby spinach, etc.
- Buy a takeaway lunch and ask for extra vegetables. Most places will do this. Whether it’s noodles, pasta, a kebab or burger, you can ask them to add salad or extra vegetables to the mix.
- Buy some crackers, a tin of tuna, a tub of cherry tomatoes and a small cucumber and use these for lunch
Veggies for dinner
- Make some fritters with zucchini, sweet potato or carrots.
- If you’re having pasta then cook a smaller amount and broccoli florets to the water half way through. Serve this with a tomato based sauce.
- Add a bag of frozen mixed vegetables to a stir fry.
Veggies for snacks
- Have a couple of wholegrain crackers with cottage cheese and tomato slices
- Toss together a handful of chickpeas, half a cucumber and some cherry tomatoes and dress with olive oil and lemon juice
- Have a cup of vegetable soup.
If you do this, then you can’t help but get the minimum of five serves.