Fool-proof tips to eating more veggies

21st April 2022 - By Bel Payne

A variety of fruits and vegetables in the diet is a sure-fire way to obtain all essential vitamins and minerals required by the body for effective functioning.

Vegetables are versatile, can be eaten in any meal of the day and are also packed with anti-oxidants and fibre.

By including vegetables at every meal and snack throughout the day, you can be guaranteed you are consuming the recommended intake of vegetables, maintaining blood-glucose levels which in turn can decrease the likelihood of consuming nutrient-poor, high-calorie foods.

Here are 5 simple steps to increasing your vegetable intake, without compromising on flavour!

1. Drink Them!

Blend up smoothies or juices that contain at least 2-3 serves of veggies. Spinach, kale, carrot or celery are some versatile and convenient options that can literally be added to ANY juice or smoothie! They can be purchased at almost EVERY grocery store and are packed with all the good stuff!

2. Hide Them!

Hide vegetables in saucy dishes such as casseroles, stews, curries, or any sauces like Marinara or Bolognese by blending vegetables and adding them to the sauces. There are many vegetables that can be used in a dish such as Bolognese; including, eggplant, squash, zucchini, carrot, basil, spinach, celery or mushrooms. The vegetables can be swapped out depending on what you are cooking. This is especially helpful for anyone wanting to eat better, but not knowing where to start or families with fussy kids!

3. Eat More Stir-Fries!

Stir-fries are so adaptable when it comes to vegetables. Aim to mix up the types and number of veggies you include. There are so many different types of vegetables that can be added to a stir-fry and lots of different ingredients that can be combined in different ways to make these meals have variety, flavour and of course – nutrition.

4. Make Soups!

Soups are a fantastic way to consume many vegetables at once. Soups are easy, convenient and store well either in the fridge for a few days or freezer for a few weeks. Like stir-fries, soups can be modified by using different ingredients to create new and exciting flavours. An easy and healthy option is a minestrone soup – packed with vegetables such as pumpkin, carrot, broccoli, zucchini, onion, garlic, celery, peas, beans, corn and capsicum.

5. Substitute carbs with Veggies!

Substitute pasta or rice for veggie noodles such as carrot or zucchini. You can turn them into spirals, grate them, slice them or dice them. Cauliflower is a great alternative for rice or gnocchi, can be used as a pizza base or used as a base for a Béchamel sauce. You could also use lettuce leaves as a substitute for buns or wraps. They provide less calories, but are nutrient-dense!

6. Make Patties!

Make meat or vegetable patties with ground up vegetables. You can finely dice them, or you can puree them if you have fussy eaters. If you eat meat, combine the vegetables mixture in with a mince of your choosing or add to lentils for a veggie burger. You can use veggies such as carrot, broccoli, zucchini, fresh herbs, spring onion, cauliflower, sweet potato, pumpkin, squash and capsicum. You can even add some chili if you like a bit of spice in your life!

There are so many other ways to increase veg in your diet – but if you start with these 6 tips, not only will you be closer to hitting your nutritional requirements for vitamins, minerals, fibre and antioxidants each day, you'll feel better, more energised and long-term be contributing to a healthier body!