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How to Eat More Vegetables? 5 Ways
Table of Contents
1. Why is it worth eating vegetables?
The world's healthiest diets Mediterranean, DASH, anti-inflammatory and low glycemic index are based on vegetables. According to the recommendation, fruits and vegetables should make up half of every main meal (at least 400 grams per day). Of the recommended 5 servings of vegetables and fruits, these should be the first ones to take priority. The ratio of these vegetables to fruits 3:1 allows for a high amount of micronutrients while at the same time providing a low amount of carcinogenic sugars.2. Potential problems with eating the right amount of vegetables
Vegetables are healthy and should be eaten several times a day, but many people have a problem with this They don't like some vegetables, they have no time and no idea of preparing them or are bored with their specific form, such as salads. In this case, it's worth seeking inspiration and new recipes to modify the diet and rediscover them. If we don' t have much time to prepare vegetable meals, we can use ready-made mixtures of salads, seasoned or cooked vegetables.3. How do you eat more vegetables? Five ways
The sequence of laying and consuming ingredients, such as lunch or dinner, is important. First of all, you should reach for vegetables (raw, salad, cooked/roasted vegetables or raw beans) so that they fill half the plate. This will allow you to keep the proper proportions.4. Add intense additives and tasty sauces to the salads
Some people are reluctant to eat raw vegetables, especially green vegetables. You often hear that someone doesn't know how to break their flavor or how to make them. To improve the flavor of raw vegetable, for example, in a salad, you can add them with intense additives of various textures, such as sunflower seeds, pumpkin seeds and nuts (hairy, green, almond, kidney seeds), mold cheese or fetish, orange pomegranate seeds.5. Take care of a variety of heat treatment and culinary vegetables
To avoid monotony, vegetables may be served in a variety of forms: 1. Raw, in the form of columns, in combination with sauces e.g. carrots, green cucumber, kale flakes, white beans served with hummus, sauces (i.e. yogurt, celery, mustard, chrysanthemum) or as a sandwich additive. 2. Bleached or cooked as a salad or main course additive such as broccoli, cauliflower, blueberry, peanut butter, potatoes. 3. or in a form: French fries, such as pickled pepper, cherry cherry sauces, peas or sausages, but not as a sausage.6. Spread the vegetables to different dishes
Vegetables are most commonly associated with salads and raw beans, but to increase their dietary content, they should also be added to other foods. They are also suitable for preparation in: e.g.: plates/coconuts, from carrots and lentils, from cassava and peaches, from cauliflower and baking soda, from turmeric or beans; from sugar cane is a great substitute for fried apples or burgers. Mixed vegetables can also be included in a brown rice cake. Additional spinach made of green beans and peas on coconuts; red sugar beans or coconut sugar, for example.7. Eat seasonal, but don't forget the ice cream
In the winter season, when the availability of fresh vegetables is declining, it is worth reaching for ice cream, which retains virtually all the nutrients and is just as valuable as fresh vegetable. In shops, you can find specific types of frozen vegetables, pan blends, soups or Chinese dishes. It is quick and easy to prepare an alternative to soup. Ice cream also makes it easier to prepare more complicated recipes.8. Summary
Vegetables are a wide range of foods that should be on our plates as often as possible. The variety of species and the virtually limitless possibilities of preparing them certainly allow you to diversify your daily diet. By following the above principles, you can increase the amount of vegetables on your menu every day.
