HOW TO EAT MORE VEGETABLES

Studies show eating vegetables can reduce risk of early death, especially related to heart problems.  Yet, only 13% of us meet the recommended intake.  Most people should have at least 2 to 3 cups a day.

Leafy greens are particularly protective, but increasing any type is helpful.  Here are five ways to add more vegetables to foods you love:
 

• Add two grated carrots to tuna salad — this provides over a cup of vegetables
• Roast a batch to add to sandwiches and omelets — try this recipe  
  
• Cook a smaller portion of rice and add in peas — ½ cup of the starchy vegetable has half as many calories and four times as much fiber
• Make pesto using kale -- this recipe blends over a cup of leafy greens per serving into a sauce for pasta​
  
• Add frozen broccoli to mac and cheese
  

 
 Already include a vegetable with dinner? Serve more than one.  Research shows when multiple vegetables are offered, a larger quantity is eaten overall.  
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REFERENCES
Hung, H.C., et al., Fruit and Vegetable Intake and Risk of Major Chronic Disease. J Natl Cancer Inst, 2004. 96(21): 1577-84.
Hung H.C, et al., Health-Promoting Components of Fruits and Vegetables in the Diet. Advances in Nutrition, 2013. 4(3): 384S–392S.
Meengs, J., Rose, L., Rolls, B. and H. Guthrie, Vegetable Variety: An Effective Strategy to Increase Vegetable Intake in Adults. J Acad Nutr Diet, 2012. 112(8): 1211-1215.
Slavin, J. and B. Lloyd, Health Benefits of Fruits and Vegetables. Adv Nutr, 2012. 3(4): 506–516.
Wang, X. et al., Fruit and Vegetable Consumption and Mortality from All Causes, Cardiovascular Disease, and Cancer: Systematic Review and Dose-response Meta-analysis of Prospective Cohort Studies. BMJ, 2014. 349:g4490.