Monica Reinagel, MS, LDN

Eight Easy Ways to Get More Vegetables into Your Day

Five-Spice Turkey and Lettuce WrapsDo you find it difficult to get the recommended five servings of veggies every day? You’re certainly not alone. Americans average just one and a half servings of vegetables a day! It’s no wonder that most of us, in our best efforts toward healthy eating, still come up short on fiber, potassium, and other important nutrients. Of course, it’s a lot easier to get those five servings in if you don’t wait until dinner time to start!


Here are eight clever ways to sneak extra vegetables into your day, starting with breakfast. Your healthy diet starts here!


1. Top scrambled eggs with salsa or pico de gallo and a sprinkle of cilantro. (Try one of these Mexican salsa recipes.)


2. Add shredded carrots to your favorite whole grain muffin or pancake mix.


3. Blend low-fat yogurt, frozen fruit, and a handful of raw Swiss chard for a great green smoothie. (More tips on  How to Make the Perfect Smoothie.)


4. Layer baby spinach or arugula on top of the cheese in your quesadilla.  The melting cheese will perfectly wilt the greens.


5. Tired of sandwiches? Try lettuce wraps instead. Simply roll tuna salad, egg salad, or sliced meat and cheese into Bibb lettuce leaves. (The Five-Spice Turkey & Lettuce Wraps pictured above are a Chinese favorite.)


6. Having cheese and crackers? Replace the crackers with crisp slices of jicama (the mildly sweet and crunchy root vegetable also known as the Mexican turnip).


7. Feeling snacky? Skip the potato chips and make these delicious and super nutritious kale chips instead.


8. Substitute this creamy mashed cauliflower for mashed potatoes at dinner.


Waist-watching bonus: In addition to adding valuable nutrients to your diet, eating more vegetables can also help you subtract calories by crowding out higher calorie foods.


Got more ideas?  Post them below! Or become a friend on the Facebook page and give us your ideas!



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