Tips to Help With Eating Veggies

Eating veggies to lose weight is possible.

They are foods that are high in antioxidants. Although they do not all offer the same food value, most vegetables provide vitamins, especially A, the B vitamins, and C.

Now, knowing all of this, why is eating veggies such a constant battle?

I’ll tell you why, people assume the vegetables will be bland like boiled broccoli or slimy like boiled okra.

Believe me, I was grown before I could stomach certain vegetables but after I tasted them prepared in an entirely different way, I was sorry I had wasted so many years without eating them.

Healthy food plan:

• Buy fresh vegetables in season. They cost less and are likely to be at their peak flavor.
• Stock up on frozen vegetables for quick and easy cooking.
• Buy vegetables that are easy to prepare. Pick up pre-washed bags of salad greens and add baby carrots or grape tomatoes for a salad in minutes.. Buy packages of such as baby carrots or celery stick for quick snacks.
• Vary your veggie choices to keep meals interesting.
• Try crunchy vegetables, raw or lightly steamed.

High fiber foods

• Select vegetables with more potassium often, such as sweet potatoes, white potatoes, white beans, tomato products (paste, sauce and juice), beet greens, soybeans, lima beans, winter squash, spinach, lentils, kidney beans, and split peas.
• Sauces or seasonings can add calories, fat and sodium to vegetables.
• Prepare more foods from fresh ingredients to lower sodium intake. Most sodium in the food supply comes from packaged or processed foods.
• Buy canned vegetables labeled “no salt added.” If you want to add a little salt it will likely be less than the amount in the regular canned product.

Healthy Eating Plan

• Plan some meals around a vegetable main dish, such as vegetable stir-fry or soup. Then add other foods to complement it.
• Try a main dish salad for lunch. Go light on the salad dressing.
• Include a green salad with your dinner every night.
• Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.
• Include chopped vegetables in pasta sauce or lasagna.
• Order a veggie pizza with toppings like mushrooms, green peppers, and onions, and ask for extra veggies.
• Use pureed, cooked vegetables such as potatoes to thicken stews, soups and gravies. These add flavor, nutrients, and texture.
• Grill vegetable kabobs as part of a barbecue meal. Try tomatoes, mushrooms, green peppers, and onions.

Heart healthy foods

• Many vegetables that are heart healthy foods taste great with a dip or dressing. Try a low-fat salad dressing with raw broccoli, red or green peppers, celery sticks or cauliflower.
• Add color to salads by adding baby carrots, shredded red cabbage, or spinach leaves. Include in-season vegetables for variety through the year.
• Include cooked dry beans or peas in flavorful mixed dishes, such as chili or minestrone soup.
• Decorate plates or serving dishes with vegetable slices.
• Keep a bowl of cut-up vegetables in a see-through container in the refrigerator. Carrot and celery sticks are traditional, but consider broccoli florettes, cucumber slices, or red or green pepper strips.

Finger foods for kids

• Set a good example for children by eating veggies with meals, snacks and as finger foods.
• Let children decide on the dinner vegetables or what goes into salads.
• Depending on their age, children can help shop for, clean, peel, or cut up vegetables.
• Allow children to pick a new vegetable to try while shopping.
• Use cut-up vegetables as part of afternoon snacks.
• Children often prefer foods served separately. So, rather than mixed vegetables try serving two vegetables separately.

With a little planning, eating veggies will become easy.

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