3 Easy Ways to Incorporate Veggies Into Your Meals

So often, my patients tell me that they know they should be eating more vegetables, but they don't know how or have the desire to make it happen.

However, the message is clear: vegetables are vital to a balanced eating plan. Incorporating a variety of vegetables in your meals can boost the nutrients you're getting, especially if you have type 2 diabetes.

What are the benefits of eating more vegetables?

Time and again, studies have shown that diets high in fruits and vegetables reduce the risk of early death, cancer, and heart disease. Cruciferous vegetables such as broccoli and kale are rich in nutrients, including beta-carotene; vitamins C, E, and K; folate; and minerals. They also are a good fiber source.^1,2

Importance of fiber

Fiber is essential as it helps to keep our "insides" healthy. Think of fiber as a scrub brush for the digestive tract, helping debris move along and waste to be removed promptly. It is recommended that adults eat at least 25 grams of fiber per day, and aiming to consume 5 servings of fruits or vegetables is a great way to reach that goal.²

3 tips to boost your veggie intake

Here are a few tips I share with my patients to help meet your veggie quota each day!

1. Mindset shift: make vegetables non-negotiable

Shift your mindset to make vegetables at dinner a non-negotiable for your meal. Forming the habit becomes easier when you know that you must consume a vegetable at dinner. Whether you're meal prepping for the week or eating at a restaurant, add your favorite vegetables to your shopping list (frozen vegetables count, too) or include them when ordering out. Eventually, this will become second nature.

2. Choose convenience

Bagged salad mixes, pre-cut carrots, celery, or frozen bags of steamable vegetables are all convenient to include vegetables in your meals! These choices for convenience can save you time in the kitchen without sacrificing the health benefits of these foods.

3. Add vegetables to breakfast

Even if you have a limited amount of time in the morning, you can add vegetables to more breakfast foods than you may realize:

• Bake a spinach quiche or meal-prep broccoli egg muffins
• Blend frozen kale or spinach into a smoothie
• Top toast with cream cheese and tomatoes

The possibilities are endless and the nutrient gain is worth thinking outside the box.

I don't like vegetables: now what?

It is not uncommon for adults to shy away from trying new foods or eating enough vegetables. But did you know that your tastebuds change over time? Sometimes, the foods that tasted bad as a kid may actually taste good as an adult!

Experimenting with various methods of preparing certain vegetables can help. Try steaming, roasting, or eating certain veggies raw, and see which method you prefer!

Frozen vegetables are packed with nutrients, are budget-friendly, and taste great when added to soups or steamed according to the package instructions.