Though Steve has already made huge nutritional changes, he's noticed that
it has still been difficult to get enough vegetables in during the day.
It's not that he doesn't enjoy them, but rather the fact that getting
enough veggies is not always his first choice. So, for Steve and others
like him, let me provide a few tips on how to incorporate more veggies
into your diet without the need to become a herbivore:
1. Spend 75% of your grocery shopping time in the produce department.
Pick up a surplus of veggies (fruits, too) that you and your family enjoy
and will eat. When you get home, prepare some of the produce immediately
by washing, chopping, and storing raw veggies in individually portioned
packages. This way, you're more likely to make good choices when grabbing
snacks, and packing lunches becomes a breeze.
2. Grilling, roasting, steaming, oh my! Being creative with how you
prepare vegetables will give them more flavor and make them much more
enjoyable to eat! Eggplant works great for grilling and will provide loads
of vitamins. Try roasting (baking sheet + veggies + olive oil + seasoning
+ 400° oven + 10 minutes… make sure to keep an eye on them). Root
vegetables work great for roasting (carrots, celery, sweet potatoes,
onions) as well as peppers, tomatoes, and asparagus. Steaming vegetables
is quick and extremely kid-friendly. Steaming extracts less nutrients and
vitamins than boiling, and it requires less water. If you don't have a
steaming basket, try microwaving 2 cups veggies (broccoli, carrots, and
cauliflower) in a large bowl with ¼ cup water for 2 minutes (or until the
vegetables have brightened in color and are the firmness you desire).
3. Its ok to sneak them! Add loads of stir-fried vegetables to your
marinara sauce the next time you make spaghetti for the family. Mash
rutabagas or cauliflower instead of starchy, white potatoes to fool picky
eaters. Add carrots or zucchini to quick breads or cakes; this adds
moisture without leaving a funny taste. For breakfast time, scramble eggs
with mushrooms, peppers, onions, and tomatoes. Make your own pizza using
less cheese and more of your family's favorite vegetables.
