This is usually the first advice I give the moms who work with me


Are you part of the 90% of people in the US don't eat enough vegetables?

 

Eating enough vegetables can help you reduce the risk of heart disease, cancer, diabetes, and other ailments while nourishing your body with more fiber, nutrients, and antioxidants. Plus, can help you lose weight and they taste amazing.

 

This last statement "they taste amazing" is a shocker for me to say because I used to be an extreme picky eater and would eat very very few vegetables and once in a blue moon. Throughout the years I’ve gotten better and now, I call myself a “reformed” healthy picky eater.

 

The recommended daily serving of vegetables for women is 2 ½ - 3 cups. When you first hear or read this number it can feel like a lot. But there are several ways to do this.

 

How can I add all those vegetables into my day?

 

I will show you how in a second, but before I want to encourage you to get creative and have some fun with these colorful and delicious ingredients. Because eating your vegetables should be something you enjoy and look forward to!

 

Yes, this is possible. I'm living proof of it. 

 

Here are a few ways you can add more vegetables into your eating plan:

1. Replace your normal starchy carb (rice, pasta, bread, etc.) with some roasted root vegetables (like carrots, parsnips, beets, butternut squash, cassava, yams, etc)

2. Make homemade soups with different vegetables

3. Add vegetables to your smoothie (i.e. spinach, kale, beets, cauliflower)

4. Include vegetables as side dishes for your lunch and dinner (steamed, sautéed, roasted, raw)

5. Have fresh cut vegetables for snacks. You could eat by themselves or with a hummus or guacamole dip. 

 

For me, the easiest ways to eat more vegetables on a daily basis are through smoothies and side dishes. You have to see what you enjoy.

 

Remember don’t think boring and bland because there are so many ways to add great flavors.

 

Roasted Asparagus

Ingredients

1 bunch Asparagus (woody ends trimmed)

1 tbsp Extra Virgin Olive Oil

1 tsp Sea Salt (adjust to taste)

1/2 tsp Black Pepper (adjust to taste)

1 Lime (optional)

 

Directions

1. Prepare a baking sheet with parchment paper or aluminum foil.

2. Preheat the oven to 425 degrees F; pop the baking sheet into the oven as it heats.

3. In a bowl, toss asparagus with the olive oil, salt and pepper until everything is evenly coated.

4. Remove the baking sheet from the oven; spread the asparagus evenly into a single layer.

5. Roast for about 12 to 15 minutes.

6. Drizzle lime juice before serving.

7. Enjoy!

 

References:

https://www.cdc.gov/media/releases/2017/p1116-fruit-vegetable-consumption.html