Easy Ways to Eat More Veggies

Eating more vegetables can help with weight management.  Vegetables may also reduce the risk of heart disease and diabetes (along with other supportive foods like whole grains, nuts, and seeds). This doesn’t mean just eating salads - check out these tips for getting more veggies by including them in the foods you already love.

• Add a bag of baby spinach to your pasta - it wilts down when cooked and pairs well with most sauces.

• Breakfast:  sauté bell peppers and onions to add to eggs.  

• Don’t forget smoothies! Chop up frozen zucchini, then freeze it to add to a smoothie (you can also use it to replace some fruit). Zucchini helps to thicken smoothies without altering the taste.

• Lunch: have a side of baby carrots, bell peppers, or cucumbers with your sandwich.

• Dinner: tired of broccoli? Pick up a frozen stir fry blend and sauté with reduced-sodium soy sauce. Frozen cauliflower "rice" blends are a great alternative, as well.

REFERENCES
Dreher ML, Ford NA. A Comprehensive Critical Assessment of Increased Fruit and Vegetable Intake on Weight Loss in Women. Nutrients. 2020;12(7): 1919. Published 2020 Jun 29. 
Milenkovic T, Bozhinovska N, Macut D, et al. Mediterranean Diet and Type 2 Diabetes Mellitus: A Perpetual Inspiration for the Scientific World. A Review. Nutrients. 2021;13(4): 1307. Published 2021 Apr 15. 
Romagnolo DF, Selmin OI. Mediterranean Diet and Prevention of Chronic Diseases. Nutr Today. 2017;52(5): 208-222. 

By Brigit Hadam, MGH Dietetic Intern