9 Easy Ways to Eat More Vegetables Everyday

It can be easier than you may think to eat more vegetables throughout your day. Eating vegetables is important because they provide vitamins and minerals and most are low in calories. To fit more vegetables in your meals, we’re encouraging them as snacks as well, not just meals. Here are 9 easy ways you can eat more vegetables every day:

  1. Discover Fast Ways to Cook- Cook fresh or frozen vegetables in the microwave for a quick-and-easy dish to add to any meal. Steam green beans, carrots, or broccoli in a bowl with a small amount of water in the microwave for a quick side dish.
  1. Be Ahead of the Game- Cut up a batch of bell peppers, carrots, or broccoli. Pre-package them to use when time is limited. You can enjoy them on a salad, with a hummus dip, or in a veggie wrap.
  1. Choose Vegetables Rich in Color- Brighten your plate with vegetables that are red, orange, or dark green. They are full of vitamins and minerals. Try acorn squash, cherry tomatoes, sweet potatoes, or collard greens. They not only taste great but also are good for you, too.
  1. Check the Freezer Aisle- Frozen vegetables are quick and easy to use and are just as nutritious as fresh veggies. Try adding frozen vegetables, such as corn, peas, green beans, or spinach to your favorite dish. Look for frozen vegetables without added sauces, gravies, butter, or cream.
  1. Stock Up on Veggies- Canned vegetables are a great addition to any meal, so keep on hand canned tomatoes, kidney beans, garbanzo beans, mushrooms, and beets. Select those labeled as “reduced sodium,” “low sodium,” or “no salt added.”
  1. Make Your Garden Salad Glow with Color- Brighten your salad by using colorful vegetables such as black beans, sliced red bell peppers, shredded radishes, chopped red cabbage or carrots. Your salad will not only look good but taste good, too.
  1. Sip on Some Vegetable Soup- Heat it and eat it. Try tomato, butternut squash, or garden vegetable soup. Look for reduced- or low-sodium soups. Make your own soups with a low-sodium broth and your favorite vegetables.
  1. While You’re Out- If dinner is away from home, no need to worry. When ordering, ask for an extra side of vegetables or side salad instead of the typical fried side dish. Ask for toppings and dressings on the side.
  1. Savor the Flavor of Seasonal Vegetables- Buy vegetables that are in season for maximum flavor at a lower cost. Check your local supermarket specials for the best-in-season buys. Or visit your local farmer’s market.

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The tips featured in this blog post were developed by the USDA. For more information, visit myplate.org.