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How to Eat 3 Servings of Veggies Every Day

As I mentioned last week new data shows that only about a quarter of Americans meet the minimum recommended three daily servings of veggies. Do you have a tough time too? If so, here are some tips for how to hit the mark:

 

 

Build one serving of veggies into lunch each day and include two at every dinner. 

 

Each of these counts as one serving:

 

  • 1 cup fresh (size of a baseball) or frozen

 

  • Half cup 100% veggie juice 

 

  • Half cup canned (look for low sodium and rinse under sink to wash away more sodium)

 

  • Half cup pureed veggies

 

  • Quarter cup freeze dried or dried veggies (size of a golf ball)

 

At lunch:

 

Toss 1 cup frozen, microwaved veggies (broccoli, spinach, green beans) with 1 Tbsp roasted chipotle salsa, or any flavor pesto or tapanade.

 

Fold light vinaigrette dressing into 1 cup of coleslaw or brocoslaw mix and sprinkle with chopped or sliced nuts or seeds for an instant side dish.

 

Serve 1 cup of raw veggies (baby carrots, celery, broccoli florets, sliced bell pepper, etc.) with hummus for dipping.  

 

At dinner:

 

Brush or drizzle 1 cup chopped veggies (carrots, eggplant, onions, bell peppers, cauliflower, tomatoes) with balsamic vinegar and roast in the oven at 400 F for about 15 minutes or until tender.

 

Stir fry 1 cup of frozen Asian mixed vegetables in 1 Tbsp sesame oil. Toss in shelled edamame or frozen shrimp and serve over a small scoop of instant brown or wild rice.

 

Slice a small spaghetti squash in half, remove seeds, place face down in a glass dish with a few Tbsp of water, cover with wax paper and microwave on high for 7-8 minutes. Rake out strands and toss with all natural marinara sauce.

 

How do you feel about veggies and how do you fit them in? Please share!

 

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