In my post, Diet and Nutrition, I discussed that there is significant lack of vegetable consumption in the American diet. If you are like me, I realized I was only really eating a good serving of vegetables at dinnertime. My other meals lacked any valuable vegetables. Over the years, I have found some sneaky ways to add vegetables to your diet that you can try out, too!
BREAKFAST
Make an omelette or a potato hash with chopped up veggies. I like adding spinach, kale, diced onion and peppers, and broccoli. I will usually season with a seasoning salt, cajun or even a montreal steak seasoning - it just brings out more flavor! I finish the dish off with a sprinkle of shredded cheese - being careful of my portions.
Not enough time for a hot meal? Try a fruit smoothie with a handful of greens like spinach or microgreens, beets or a powder version mixed in. The powder is a second choice to fresh, in my opinion. Add a quality protein powder and you have yourself a fulfilling breakfast!
Did someone say leftovers? OK, so in American culture eating leftovers for breakfast isn't what you would jump to for breakfast ideas. However, in some cultures, this is a very normal go-to breakfast. This is of course with the assumption that most dinners have some portion of vegetables and protein that can make a quick and easy meal before starting your day!
LUNCH
Snacking is a great opportunity to increase vegetable consumption. You can slice up raw veggies and use them in dips like hummus, peanut butter, or your favorite salad dressing
If you have access to a microwave or stove during lunchtime, making hardy soups loaded with veggies and beans earlier in the week and eating throughout the work week can be a great alternative to increasing your veggie consumption
Adding a side salad, a healthy veggie-rich slaw (not the mayo-based slaw), or diced cukes, tomato and onion in vinegar with some S&P can be great alternatives as well!
DINNER
I usually get creative with increasing vegetables at dinner. If I am making a simple meal (meaning the carbohydrate, protein, and veggie are separate) like marinated chicken with brown rice and broccoli, I will just make sure majority of my plate is full of broccoli.
If I am making a more complex or "put-together" meal like a jambalaya, lasagna, or stew, then I may tweak the recipe to add 2 peppers instead of 1, or make sure I serve a side salad or side veggie along with the main dish.
One of the best things I have learned with eating, is no matter what meal it is, always start your plate by eating the vegetable first. This is because you are the most hungry at the beginning of the meal, so if you eat your veggies first, you will be more full by the time you get to the protein and ultimately the carbohydrates. So eat the side salad first, and if by the end of the meal you are still hungry for a dinner roll, then go for it! Eat it if you are truly still hungry, not because it was placed on the table!
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