Tips To Get More Vegies In Your Diet
Words By: Margaret Galang, YMF Founder
It’s recommended that we get at least 5 serves of vegetables per day for general health. A standard serve is about 75g, or half a cup of cooked vegetables, or one cup of green leafy or raw salad vegetables. Sounds reasonable, right? But did you know that a staggering 93% of adults don’t meet their daily requirements*!? Are you a part of that 93%? If so, here’s some tips to sneak in more vegetables into your diet.
Add in a handful of spinach into your smoothies (you can hardly taste it!).
Have a daily vegie juice.
Include vegies in your breakfast, think big breakfast – eggs, bacon, wilted spinach, tomato, mushrooms, avocado etc. Or pre-make egg bacon and veg breakfast muffins.
Double the vegies in your soups, casseroles, pastas, pizzas etc. Double the amount called for in your original recipe.
Switch your normal rice for cauliflower rice.
Switch your normal spaghetti pasta to zucchini pasta (aka zoodles!).
Have vegies for your snacks, e.g. vegie sticks and dip or a small bowl of roasted vegies.
Introduce “Meatless Monday’s” to your household so you can get creative with an all-vegie dish for dinner.
Experiment with new seasonal vegetable every week.
Switch out your carbohydrates for extra servings of vegies.
Aim to always include vegies in every meal, or lunch and dinners at least.
*According to the National Health Survey 2014-15 conducted by the Australian Bureau of Statistics.