How to get more vegetables in to your day

Vegetables are a great way to get more vitamins and minerals in your diet. They are healthy ingredients that boost your immune system and can help protect against health problems such as heart disease and diabetes. The problem is that a lot of people aren’t fans of vegetables, or simply don’t know how to integrate enough of them into their diet. If you’re looking to add more vegetables into your diet, then this blog post is for you. We will go over some easy strategies to get more vegetables in your day. 

Add a vegetable to your breakfast

Start the day right with a nutritious breakfast that includes fresh vegetables. You can include vegetables into your breakfast by eating:

  • Vegetable-filled omelettes or frittatas
  • Avocado toasts with egg on top
  • Fresh salads
  • Fruit and vegetable smoothies (made with Greek yogurt or almond milk)
  • Sautéed veggies for a side dish 
  • Baked breakfast dishes such as shakshuka or quinoa hash

Adding vegetables to your breakfast is an easy way to get more vitamins, minerals and antioxidants in your diet. Plus, you’ll feel full all morning! If you are on a Vegan diet, why not read our guide on avoiding deficiencies in such important nutrients?

Pack up some carrots, celery and hummus for an afternoon snack

Vegetables make a great snack, and they’re perfect for when you’re on the go. Pack some carrots, celery and hummus for an afternoon snack, or bring along a bag of baby carrots to eat as-is. If you’re looking for something a little more filling, try packing up some roasted sweet potatoes or roasted broccoli. These are packed with Vitamin C, which is helpful in maximising the absorption of iron. Vitamin C is also an antioxidant, helping to fight free radicals that contribute to ageing and disease.

Try adding different vegetables to pasta dishes

Pasta dishes are an easy way to get more vegetables in your day. Try adding different vegetables, like spinach or mushrooms, to your pasta dish. 

Spinach is a dark green leafy vegetable that is rich with nutrients such as Vitamin A, C, E and K, as well as minerals like calcium and iron. In particular, it has a lot of dietary fibre which means it helps your digestive system run smoothly. Mushrooms contain high amounts of Vitamin D, Vitamin B1 and potassium. They also have lots of dietary fibre and protein, which means they help you absorb nutrients from other foods.

You can also try making a fresh vegetable pasta sauce, which is great for picky eaters – once they are blended in, you won’t even know they’re there!. You could even make your own baked ziti or lasagne with vegetables mixed in. You can also add tomato sauce or pesto to give your dish some extra flavour and nutrients.

Make homemade soup

It’s easy! Just sauté onions and garlic in olive oil, add chopped veggies (your choice), cover with water or broth, simmer until tender, season with salt and pepper to taste. Enjoy with some whole grain toast on the side. You can make seasonal soups, like pumpkin or butternut squash soup, to warm up on a cold day.

Get creative by blending fresh fruit with vegetables for a healthy smoothie

Blend your favourite fruits with vegetables for a healthy smoothie that tastes great. You can add carrots, spinach or kale to any fruit you choose – just be sure to use extra fruit if adding greens in order to balance the flavours. Add in some Greek yogurt or almond milk to make it creamy and delicious!

Try juicing

Juicing is a great way to get more vegetables in your diet. It’s an easy way to pack in a lot of nutrients and antioxidants all at once. Plus, juicing allows you to use different types of fruits and vegetables that you may not normally eat. Simply get a juicer and blend your favourite fruit and vegetables to make a healthy drink that you can enjoy at home or on-the-go. Look for cold-pressed, unpasteurised, no added sugar juice if you are going for a shop-bought option.

Keep fresh veggies in the fridge so you always have something healthy on hand when you’re hungry

Your fridge should always have veggies on hand. For example, you can keep fresh vegetables in the fridge by storing them together with healthy snacks like fruit or whole grain cereal. This way, if you’re hungry and looking for a quick snack, then it’ll be easy to grab some carrots or cucumbers instead of something unhealthy!

Make a list of vegetables you like and try to incorporate one into your meal every day

Try the following steps to integrate more vegetables into your meals:

  • Think about ways you can sneak them into dishes you already love – for example, add spinach to your morning smoothie or roasted Brussels sprouts to your dinner salad. 
  • Start with a few easy ones, like carrots or broccoli, and work your way up to more challenging vegetables.
  • Experiment with different cooking methods to see which ones you like best.
  • If it helps, try making a list of all the vegetables that are in season, so you have an idea of what’s available and where to find them. You could try ordering a seasonal vegetable box and experiment.

Add frozen veggies to dishes like stews at the end of cooking time

You can cook soups or stews by adding frozen vegetables at the end of cooking time. This way, the veggies will retain their nutrients and you can use your favourite vegetables in your dish. The veggies will be tender and flavourful because they’ve already been cooked, so all you need to do is heat them up!

Need help planning your diet to include all the nutrients you need?

Knowing where you might be short on nutrients along with personalised advice and support can make all the difference when it comes to making long-term dietary changes to meet your health goals.

Our Nutritional Therapy plans include key readings with support from our Registered Nutritionists and Dieticians to help you to make lasting changes to support your health and wellbeing.