10 Ways to Get More Veggies in Your Day

fruits and veggies
By: Teresa Buckner, Nutrition and Health Sciences Graduate Student, Dietetic Intern

Everyone knows that vegetables are an important part of a healthy diet, but sometimes it is difficult to incorporate vegetables into each meal. However, with a little bit of planning, it can be very easy to sneak vegetables into foods you already know and eat.

10 Ways to Get More Veggies

The USDA MyPlate recommends 2 1/2 to 3 cups of vegetables each day for adults. Try out these different ways of getting more veggies in your day:

  1. Add frozen veggies to macaroni and cheese. Peas and carrots work well!
  2. Add spinach or slices of zucchini to lasagna.
  3. Throw frozen mixed veggies into ramen noodles. Bonus: use half of the flavoring packet to reduce the sodium!
  4. Black bean brownies: 1 box brownie mix + 1 can black beans, blended with the liquid.
  5. White bean sugar cookies: 1 bag sugar cookie mix + 1 can white beans, blended with the liquid.
  6. Roasted butternut squash, blended with milk, forms an excellent base for pasta sauce.
  7. Replace mayo with avocado or hummus for sandwiches. You’ll get the creaminess and healthy fats.
  8. Cut up veggies and package them before the week. Whenever you want a snack, just grab a bag.
  9. Pasta sauces are an easy place to sneak veggies in. Throw carrots and celery into red sauce. Avocado makes a creamy sauce, too, that is full of heart healthy fats.
  10. Cauliflower can be added to many foods. It doesn’t add a strong flavor, but 1 cup does add 20% of your daily Vitamin K and 77% of your daily Vitamin C, while equaling only 25 calories. Cauliflower can be roasted or steamed before being added to recipes. Try it in alfredo sauce and creamy soups to thicken the texture.