We all know that our biggest challenges in life can be simplified into just a few “easy steps”. Today, I am going to tackle vegetables. We have been told since we were kids to eat them. As adults, we still, however, favor less healthy and more calorically-dense carbs. So, here are three simple steps to getting more vegetables in your diet:
1. Buy them. Of course. You have to have them available, if you are going to eat them.
2. Prepare them. This takes little to no effort, as vegetables are best raw. If slicing them (or any other minor preparation is desired) buy them packaged, and all you have to do is open the package and access them.
3. Eat them. This may be the hardest step for most of us. I suspect a great deal of well-intended produce gets thrown away on a daily basis. If your food can spoil, though, that is a good thing. That means it is not laden with preservatives and chemicals that require a degree in Chemistry to interpret. Somehow holding the nose helped, as a kid. Try that, if you must. Over time, you will learn to love those vegetables you once hated.
In all seriousness, we should be eating more vegetables. They need not be fresh to be healthy. The least amount of processing, however, the better. Fresh vegetables can quickly spoil. (Though one might question how fresh they really are when shipped from far away and stocked on the shelves of the produce section of the local mega-grocery.) Buying local and in-season, is generally best. Frozen an actually be better in some cases. Vegetables that are quick-frozen can retain peak nutrition and will last longer than fresh vegetables. Canned vegetables can be fine, as well. Just watch for additives—including added calories.
There are countless ways to get more vegetables into the diet. Certainly, the best is to add them to the meal plan. Strive to fill half of the meal plate with vegetables. Add spinach and other greens to smoothies. (Sure, the green color might be a bit off-putting, at first, but the taste is barely affected.) Keeping frozen greens for this makes it even easier. Add greens to recipes. Adding of fist of spinach to eggs makes for a quick and nutritious breakfast (or anytime snack). Powdered “super greens” are a great addition to smoothies or protein shakes. Having a shaker bottle on hand with some super greens and whey protein provides a convenient snack should the hangries hit. All you have to do is add water and shake. Most importantly, have vegetables on hand for snaking. Make them easily accessible and desirable (without adding a lot of calories—e.g., celery and peanut butter is great, but don’t overdo the peanut better).
Vegetables (most) are nutrient dense, low in calories, and inexpensive. Eating them is a matter of habit. It might take some effort at first, but in a short time one can be off the processed snack foods and unhealthy carbs.
Be your best today; be better tomorrow.
Carpe momento!