Strategies to increase your intake of veggies

Why is there such a strong dislike of vegetables?

What is it that makes some people appreciate vegetables and some people don’t? Genetics might play a role. It has been proven that people who do not like cruciferous vegetables (i.e. People who dislike broccoli, cauliflower, and the brussels sprouts (i.e. cabbage) are more susceptible to PROP (a bitter flavor component). It is also is possible that you weren’t brought up eating vegetables therefore haven’t developed a love for them. There are some who don’t enjoy the texture of the vegetables. Whatever the reason, many people do not eat enough vegetables for good health.

Vegetables are a source of nutrition and have many benefits.

Vegetables are abundant in nutrients, such as vitamins, vegan greens vitamins minerals including calcium iron, potassium and magnesium as well as fiber, anti-inflammatory antioxidants and phytochemicals. They can improve gastrointestinal health, lower cholesterol, and lower the risk of developing illnesses like cancer and heart disease. In addition, vegetables aid in weight loss because they allow you to feel full – without the calories.

What is a serving size of vegetables?

One serving equals a half-cup of cooked, raw or pureed vegetables (including tomato sauce and vegetable soup) One cup of raw leafy greens or 4 to 6 eight ounces of juice.

Strategies to increase your intake of veggies

1. Be open minded! It is possible to discover how to appreciate vegetables.

2. Try to sneak them into your favorite dishes. Shredded carrots can be incorporated into meatloaf, or you can make lasagna with zucchini slices. Add vegetables to your slice of pizza. Add to your soup chopped onions and carrots. If the tiny pieces of veggies make you shiver you, then try pureeing them to make them more opaque.

3. Switch your cooking method. Try grilling or roasting your vegetables instead of boiling. These cooking techniques can change the texture of the vegetables and give them more flavor. I love asparagus grilled with olive oil however less than steamed asparagus. The same is true for eggplant.

4. If you’re not fond of cooked veggies, try raw vegetables. It will alter the texture. Sometimes the dislike of vegetables is more of a matter of texture.

5. Incorporate different veggies into salads (red pepper, chopped grape tomatoes, carrots chopped steamed broccoli). To increase the nutritional value, you can opt for spinach or darker green lettuce for your base.

6. For a subtle flavor, mix in interesting sauces. Here are some suggestions:

Teriyaki sauce, a pinch of olive oil and a pinch of parmesan cheese, tomato sauce, butter spray, low fat salad dressing, stir fry with garlic, ginger, a splash of soy sauce and some rice wine vinegar or add an extra handful of low fat cheese shredded. If you like spicy and hot foods Try adding a splash of hot sauce to your vegetables. If you enjoy sweeter foods try a marinade, or sauce that has an apricot-like taste. Of course, if you are trying to lose weight, check the calorie content of the sauces.

7. Try sweet food like the mashed sweet potatoes or winter squash. Try them with a little brown sugar and cinnamon.

8. If the whole texture thing causes you to feel uncomfortable, you can drink your vegetables. To add sweetness, you can juice them, or add a beet or apple to the greens. There are also commercial juices of vegetables (i.e.V8 juice). You might prefer the lower sodium one, since normal juices are high in sodium.

9. You should eat at least three servings of fruits a day. Although fruits do not provide the same nutrients as vegetables, they provide a variety of nutrients (vitamin C and fiber, antioxidants , and phytochemicals among others).

Leave a Reply

Your email address will not be published.