How to Incorporate More Veggies!

Do you get enough veggies in your diet?

Veggies carry so many vitamins and minerals that keep the body functioning effectively and efficiently! It is important to incorporate as many veggies and keep them diverse (variety) so that you are intaking different vitamins and minerals. Below are 5 tips to help you incorporate more veggies into your diet! Not only are veggies packed with an assortment of micronutrients they are also lower in calories, so you get a ton of nutrients for fewer calories.



Get creative with baking or air fryer!

  • Baking/air frying veggies such as kale, Brussel sprouts, or cauliflower is a great way to make a crunchy snack to curb your cravings and keep you staying on track if you eat out of boredom or need a quick snack! When baking, to keep veggies even lower in calories opt for a light oil spray like PAM, to help control the extra calories from the oils used to bake. Bake veggies also make great substitutions for chips!

Try a veggie soup!

  • Making a veggie soup base and adding a protein, such as chicken, is a great way to make meals for the week and keep yourself full. Soup is the perfect comfort food and can be full of different veggies, therefore, keeping it on the lower calorie side too. Aim to make homemade soups to help control salt and extra calories.

Pasta Alternatives!

  • Try zucchini noodles or spaghetti squash in place of pasta. Zoodles or spaghetti squash are extremely filling, full of fiber, and taste amazing when it comes to making pasta style dishes. Take look at our Zucchini Noodle article to learn more about zucchini noodles.

Pizza Alternatives!

  • Use cauliflower or zucchini as a pizza crust! Giving up pizza doesn’t have to be your first thought when trying to make better food decisions. Enjoy your pizza but substitute a cauliflower or zucchini crust for an identical, thin-crust flavored ‘za! Can easily make these from scratch to help control calories as well!

Secret Veggies!

  • Disguising your veggies is a great way to get veggies in without even knowing you are eating them! Blend your veggies into smoothies. Kale and spinach are hard to eat for many, however, making a fruity smoothie with either of those green veggies can mask the veggie taste and help to increase veggie consumption. This is great not only for adults but kids, too! Other ways to secretly add veggies: Zucchini or pumpkin oats, zucchini banana bread, veggie nuggets, cauliflower wings, etc., get creative!




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