1. Freeze! Frozen vegetables provide all the nutrients of fresh vegetables, provided they do not come with a sauce or anything else added. Buying frozen vegetables in bulk can cut down on grocery costs, and look out for sales on frozen vegetables. Having a wide variety of vegetables handy in your freezer also leads to a fast, easy way to add vegetables to every meal.
2. How to Prepare. Consider dedicating one day a week to chopping up enough vegetables to store in the refrigerator and portion out throughout the week. Setting aside time to clean and chop vegetables like carrots, celery and onions will insure that you have plenty of ingredients on hand when you are short on time and cooking during a weeknight.
3. Cook. Cooking vegetables does not have to be complicated. For a quick, healthy side, steam fresh or frozen carrots, bok choy, green beans or peas. Place in a microwave safe dish with a bit of water and microwave until heated.
4. Snack Smart. Snack time is a great opportunity to increase vegetable servings in your diet. Keep chopped carrots, celery and cherry tomatoes on hand to pair with peanut butter, hummus or low-fat cheese. Vegetable snacks are great for the whole family!
5. Vary Vegetables. If you have a difficult time getting your family to eat vegetables, make sure to include lots of variety. While one vegetable might not go over well, with time and patience, you are sure to find a vegetable that every family member likes. Also try varying preparation methods, so while one dinner might include a salad, another dinner is a healthy stir-fry with lots of mixed vegetables.
With these five easy tips, you and your family will be eating lots of vegetables in no time! For more easy tips on establishing a healthy diet, check out our other articles on kareboost.com.
Come schedule an appointment with our Pediatric Registered Dietitian to help make your family become more healthy.
Andrea Berez, MS, RD, CSP
Kara Unal JD, RYT