Health Hack: Add More Vegetables to Your Day
We hear a lot about what we should eat more of protein, fiber, healthy fats but sometimes the simplest advice is still some of the best: eat more vegetables.
Vegetables provide important vitamins, minerals, fiber, and antioxidants that support our health in so many ways. They can help support digestion, heart health, immune function, and healthy aging and they add flavor, texture, and variety to our meals.
Eat the Rainbow
One easy way to think about vegetables is to eat the rainbow. Different colors often provide different nutrients and beneficial plant compounds, so variety matters. Think dark leafy greens, red peppers and tomatoes, orange carrots and squash, purple cabbage and eggplant, and even white vegetables like cauliflower, and onions. You don't need every color at every meal. Instead, take a look at your plate over the course of the week. How many different colors are showing up?
How Much Do We Need?
The amount of vegetables you need varies depending on your age, sex, and activity level, but for many adults, a good general target is around 2–3 cups of vegetables per day. If that feels like a lot compared with what you're eating now, don't worry about getting there all at once. Start by adding a little more to what you're already doing.
Five Easy Ways to Add More Vegetables to Your Day
Add one to breakfast. Toss spinach, peppers, mushrooms, or tomatoes into scrambled eggs or an omelet.
Double up at dinner. Instead of thinking of vegetables as one small side dish, add two different vegetables to your plate.
Sneak them into foods you already love. Add chopped vegetables to soups, pasta sauce, tacos, casseroles, sandwiches, or wraps.
Make them easy to grab. Keep washed and cut vegetables in the refrigerator so they're ready for snacks, lunches, or a quick addition to a meal. Frozen vegetables are another convenient option to keep on hand.
Try one new vegetable or a new way of preparing an old favorite. Roasting, grilling, sautéing, or air frying can completely change the flavor and texture of a vegetable you thought you didn't like.
Your Health Hack for This Month
Don't worry about completely changing the way you eat. Pick one meal each day and ask yourself: “Where can I add one more vegetable?” Small changes add up. And over time, adding a little more color to your plate can be a simple and delicious way to support your health.
