According to the CDC, 90% of American adults don’t get the recommended 5-9 servings of fruits and veggies daily!

This means most of the population is lacking in fiber and the beneficial micronutrients that only whole foods provide us (and our friendly gut bacteria!).

Whole foods help keep us satiated, mentally sharp, slim, energetic and healthy in all senses of the word. So it’s important that they are the centerpiece of our diets.

Here are 8 Ways to Help Sneak More Veggies Into Your Diet —

Your first calories of the day are extremely important. This first meal is what sets the stage for your metabolism by kickstarting your digestive system and affecting the response of your gut bacteria, blood sugar and hunger hormones. So no matter what time you eat your first meal, make it vegetable-rich. Doing so will help fend off cravings and manage your mood and energy throughout the day. On top of that, starting your day with plants will give you a bit of a head start towards meeting your daily “veggie quota”. And if you happen to stall or eat something less than ideal in the evening, at least you got a good helping of veggies in for your first meal! My favorite vegetable-rich “break-fast” meals include things like veggie scrambles, loaded root veggie bowls and veggie frittatas.

Salads often get a bad rap for being the boring diet staple or dull option on the menu, but it's time to debunk that myth. These leafy dishes can be vibrant, flavorful, and utterly satisfying with a few creative tweaks. Instead of plain ‘ole iceberg lettuce, consider using a more nutrient-dense base like lacinato kale, spinach or even a pre-packaged spring mix. Be sure to include your favorite protein like organic grass fed steak, wild-caught smoked salmon or organic chicken to name a few. And don’t forget about your healthy fats! Avocado can add density and creaminess, while nuts and seeds can add a nice texture and crunch. Last but not least, top your salad off with a quality dressing. You can keep things simple with a pinch of salt and pepper and few drizzles of EVOO and balsamic vinegar or turn to a store-bought dressing from a reputable brand that uses high-quality real food ingredients.

Smoothies are perhaps one of the easiest ways to sneak more fruits & veggies into any diet. They’re extremely versatile, very filling and can be ready in no time at all! Just be sure that your smoothie is balanced, meaning it contains a hefty serving of protein, includes a healthy fat and whole food carbs (veggies and whole fruit).

Not only are stews, chilis, and soups delicious and perfect for cold weather days, they’re also super easy to make and very nutrient-dense. It’s very easy to load them with herbs, spices, and veggies that offer powerful health benefits, including anti-inflammatory, antimicrobial, and anticancer properties.

A greens powder is a great option for those super busy days when getting all your veggies in is particularly difficult. Packed with energizing nutrients and antioxidants, a high-quality greens powder is a convenient way to boost your health on the go. Remember, while they're a fantastic source of vitamins and minerals, greens powders don't contain the fiber found in whole vegetables. So, it's still important to sneak some whole veggies into your day with a few of the tips covered here. When you’re ultra pressed for time, combine this strategy with number 3 (Incorporate Smoothies) to get a wide variety of nutrients and fiber all in a filling, delicious meal done in 5 minutes, flat!

There are many different greens powders on the market. I’ve tried several of them, but what I look for is:⁣

No added ingredients⁣ (just the greens!)

and

Specific superfood greens like spirulina, chlorella, kamut, barley grass, and wheatgrass.

These ingredients are known for their dense nutritional profiles and high-antioxidant content offering a wide array of health benefits.

I love meal prep, so of course it made its way onto this list. It takes effort up front, but makes eating clean during the week so much easier which is key to mastering consistency with good nutrition. If leftovers aren’t “your thing”, however, or doing a full blown weekly meal prep is just not an option for your schedule, no worries! You can still implement this tip in a few different ways to make it work for your lifestyle. You can buy a pre-made veggie tray or chop and store your favorite snacking veggies like cucumbers, carrots, radishes, celery, olives and cauliflower. Roasted veggies also make quick, nutritious side dishes. You can prep and roast a big batch on the weekend to use in salads and alongside your main dishes throughout the week. Some of my favorite delicious and fiber-rich options include things like crispy roasted Brussels sprouts, garlicky roasted broccoli, and roasted curried cauliflower.

Sauces are great for sneaking in a few extra veggies. You can mince, finely chop or puree them to make them less detectable to even the pickiest of eaters. Pureed cauliflower is great to hide in creamy sauces and zucchini and broccoli are easy to disguise in marinara and similar sauces. And don’t forget to add pink or celtic salt and plenty of herbs and spices to keep things nutritious and delicious.

Enjoy a spin on your favorite meals by using non-starchy vegetable bases instead of grains and processed or white starches. Use konjac noodles, legume noodles or zoodles instead of wheat pasta for spaghetti or other pasta dishes. Substitute riced cauliflower instead of rice grains. Try mashed yams or cauliflower instead of mashed white potatoes. You can even use dehydrated cruciferous veggies to make pizza crust! The options are truly endless with a little creativity.

Looking and feeling great in your body can happen one bite at a time. Small changes add up to big results.

I hope these tips help you get a few more veggies on your plate each day.

blessings,