Easy Ways to Eat More Vegetables for Health and Weight Loss

While most people know that a healthy diet involves consuming a diet high in vegetables, not everyone enjoys vegetables prepared the traditional way. Those looking to increase vegetable intake without changing diet habits drastically can try some sneaky steps to get more veggies.

Food Pyramid Recommendations

The United States Department of Agriculture released a food pyramid that shows recommended amounts of various food groups. In the pyramid, it is recommended that almost one quarter of a person's diet should be vegetables. The USDA also makes a point of recommending people consume more dark green and orange vegetables for maximum nutrition.

New Foods on the Market With Hidden Vegetables

While some don't mind piling their plate high with vegetables, others just don't enjoy them that much. Thankfully, there are several newer products on the market that help out the latter. Prego makes a new pasta sauce called Veggie Smart that has twice the vegetables per 1/2 cup serving as traditional jarred sauces. Many other companies are following in their footsteps.

For pasta lovers, Ronzoni's Garden Delight is offering a new pasta made with tomato, carrot, and spinach. The noodles boast a serving of vegetables in each 4 ounce portion, and tastes very similar to regular, semolina pasta.

Those that enjoy a glass of fruit juice will now find vegetables hidden in juices made by their favorite manufacturers. For example, V8 Fusion offers vegetable/fruit juices in many flavors that offer the benefits of a serving of vegetables without the vegetable taste.

Boost Nutrients by Adding Vegetables to Favorite Foods

People who don't like vegetables can even fool themselves by including them in the foods they do enjoy. A serving of pureed carrots or sweet potatoes can be included in macaroni and cheese with little change to the flavor. Mashed cauliflower will easily hide in mashed potatoes, increasing vegetable and nutrient intake.

When most people think of smoothies, fruit combinations are the more popular choice. However, there are many vegetables that can be included in fruit smoothies that will taste delicious:

  • carrots
  • cucumber
  • spinach
  • romaine lettuce

The sweet taste of the fruits added to the smoothie (bananas, strawberries, pineapple) will overpower the vegetable taste and make it easy to get another serving down.

Health-conscious eaters that don't enjoy vegetables have new alternatives for getting their recommended amount each day. Using new products on the market or including vegetables in foods they already eat will allow many people to increase the amount of vegetables in their diet.


USDA MyPlate

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