Here are some tips to add more vegetables to your meals and snacks throughout the day.
Breakfast:
Add colorful vegetables like tomatoes, green peppers, red onions, and mushrooms to omelets.
Lunch:
Be creative—Make your salad with different greens like baby spinach, arugula, endive, or radicchio. Try different vegetables such as peppers, tomatoes, radishes, cucumbers, or whatever your store has that is in season.
Wrap it up—Try your sandwich in a tortilla or pita bread which leaves lots of room to pile on the vegetables.
Dinner:
Vegetable soups are a great way to add a variety of vegetables to your day—chopped zucchini, tomatoes, squash, peas, onions, eggplant, and green beans work really well and may not even be noticed by your picky eater.
Stir-fry dishes are a great way to incorporate a variety of vegetables into your diet. Experiment with bok choy, snow peas, water chestnuts, and baby corn, as well as the traditional vegetables like broccoli, red pepper, carrots, and onions. Keep a stir-fry mix in a re-sealable bag in your refrigerator so you are ready to make a quick after-work stir-fry in minutes.
Add vegetables to pasta. Spinach wilts down nicely in hot spaghetti sauce.
Create your own pizza by adding green peppers, mushrooms, onions, tomatoes, and olives.
Snacks:
Keep vegetables where you and your family will notice them. Place cut, ready-to-eat veggies, such as carrot sticks and celery, in a designated place in the refrigerator.
Low-fat baked goods, such as muffins and breads, are great places to add vegetables (think carrots and zucchini).
