TIPS TO MEET THE DAILY VEGETABLE

REQUIREMENT

Begin at breakfast

• Take advantage of opportunities to eat veggies starting in the morning.  While most folks probably wouldn’t consider

eating a salad after getting out of bed,

there are other options like green

smoothies and veggie omelets that

can tempt the palette.

Double up on veggies when

cooking• Many recipes may go

light on veggies, but that doesn’t have to be the case.  Dr. Kayode Sotonwa notes that

soups, pizzas, pastas, casseroles and more

can benefit from double servings of certain

types of vegetables.  Spinach is a great filler, as many picky eaters don’t even notice the

taste.

Try seasonal veggies

• Main players in the vegetable group

shouldn’t steal the spotlight.  As the

seasons change, take advantage of nature’s

pantry and try new produce; there could be a new favorite out

there.

Eat a salad before main

meals• Even if the main course won’t

have all that many vegetables, eating a sizeable

salad can help offset that imbalance.  Dr. Kayode

Sotonwa advises that for best results, keep salads loaded

with nutritious, fresh produce.

Snack creatively

• Snacking between meals has become a way of life, so instead of fighting this just choose those snacks wisely.  Sliced cucumbers,

baby carrots, sliced cauliflower and grape

tomatoes all make perfect snacks, especially when paired with a healthy dip

like hummus.

   Sweeten the pot

• Instead of skipping dessert, make the most

of it by adding those needed veggies. 

Pumpkin pie, carrot cake and sweet potato

pie are traditional favorites; use lightened recipes to get the most

benefits from these vegetables.