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Bryan Bariatric Advantage
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Simple Ways to Get More Veggies Into Your Diet

Happy National Nutrition Month! Spring is upon us, and soon it will be Farmer’s Market season. What better time than now to load up your plate with vegetables?

Vegetables are nutritional powerhouses – rich in vitamins, minerals, fiber, antioxidants – I could go on! They’re also low in carbs and calories and form the base of a healthy diet. Why then, do so many of us struggle to eat our veggies like mom told us to? The key is to make them convenient and delicious! Below are some easy ways to boost your veggie intake.

  • Add veggies to meals you already eat – this is an easy place to start
  • Plan your meals around having a protein and a vegetable – fill half of your plate with veggies
  • Keep fresh veggies cut and ready to grab for snacks – and keep them where you can see them!
  • Use spaghetti squash or zucchini in place of noodles
  • Use a portabello mushroom instead of a bun
  • When making soups, casseroles or quiches – add as many veggies as you can fit into the mixture
  • Try roasting broccoli, cauliflower or Brussels sprouts with coconut oil and garlic
  • Fill mason jars with a week's worth of salads for workday lunches
  • Use cauliflower in place of rice or potatoes
  • Enjoy bell pepper strips with hummus or salsa instead of chips and salsa
  • Blend carrot, celery and spinach into your protein shake or fruit smoothie – you won’t notice it!
  • Place cottage cheese into an edible tomato bowl
  • At restaurants, order two veggie sides instead of a potato
  • Make your own kale chips – it’s easier than you think!
  • Stock the freezer with bags of veggies so you always have something on hand

Alissa Lorchick, RD, LMNT, Bryan LifePointe

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