Tips to boost your veggie intake

Although it might seem like a pretty general recommendation, it’s one of those topics that sparks the least debate. All the experts agree: veggies bring health benefits, and overall, we just don’t eat enough of them.

Benefits of Vegetables

High nutritional density

At the same time, they provide very few calories. When we eat, we should focus on the nutrient content of foods so that, to put it simply, we’re actually nourishing the body and giving it real food.

Rich in fiber

Fiber not only helps at a probiotic level, but it also boosts satiety, making you eat less. We tend to consume more food than we need, and fiber can be our best buddy.

Polyphenol content

They help boost our defenses. Polyphenols naturally occur in veggies to protect them from predators (and yes, that includes us). These chemical compounds are released during digestion, and our body tries to get rid of them ASAP, which makes our immune system ramp up.

Some veggies like broccoli, cauliflower, Brussels sprouts, garlic, leek, cabbage, kale… contain glucosinolates that play a big role in cancer prevention.

Excuses for Not Eating Veggies

Even though there’s broad consensus on this, many people say fruit and veggies just aren’t what they used to be. They claim they lack flavor and quality because of overuse of pesticides and other additives that alter these foods. That’s their go-to excuse to justify their eating habits. The worst part? These folks stop eating foods rich in vitamins and minerals and instead go for factory-made foods loaded with chemicals and sugars. That’s way worse than choosing veggies.

Like everything else, there are different qualities of fruit and veggies too. We recommend going back to your usual market, buying local whenever possible, and getting as close to the farm as you can. It’s common for farmers to sell their products right where they grow them.

This is a great way to make sure those foods haven’t been stored in cold rooms and that you’re getting them straight from the grower.

Plus, it’s usually a budget-friendly option since shopping at an organic store can really hike up your expenses. And with farmers, even if it’s not organic farming, you can get good quality at a fair price.

Tips to Eat More Veggies

Eat seasonal veggies

Not only are they cheaper, but you also make sure they’re top quality. Since they haven’t been transported from far away or stored in fridges for days… the fresher, the better, and you get that with veggies in season.

Variety is the spice of life—and health

Each veggie offers specific benefits thanks to its unique mix of minerals and vitamins. To avoid missing out on any nutrients, it’s best to eat as wide a variety as possible.

Use modern gadgets like a spiralizer or a classic peeler

They let you whip up special dishes with veggies. For example, using zucchini to make “zucchini spaghetti” means you get a big serving of veggies compared to regular wheat spaghetti.

Cut out processed food

The more your taste buds get hooked on processed food, the harder it is to appreciate the flavor of veggies and real food in general. Plus, the less processed food you eat, the more room you make for healthy food.

Steam, sauté, or even microwave your veggies

Even though microwaving might not seem ideal, it actually preserves a good amount of nutrients, which is what we want. Avoid frying because not only do veggies lose many nutrients, but it also adds calories from oil that oxidizes at high heat and isn’t recommended. Boiling veggies is also discouraged because nutrients leach into the water you throw away. A steamer is a kitchen tool you’ll get tons of use out of, plus it’s affordable—you won’t regret it.

Have a green smoothie—note we say smoothie, not juice, because they’re different

Since there’s no waste like in juices, you get all the veggies without leaving nutrients behind in the pulp. They don’t have miracle detox effects, but if you struggle to eat more veggies, this is a handy way to hit your goal.

Related Posts

• Did you know what the colors of fruits and veggies represent? Find out by clicking here
• The Best Plant Proteins
• The Big Question: should fruit be cut out to lose weight? Click here to find out