This is What a Day’s Worth of Fruits & Vegetables Looks Like
Whether you’re super busy or just want to boost your produce intake, there are some strategies I’ve implemented to help make that happen. Veggies need to be as easy as possible. That means they don’t all need to be local, organic and fresh (if that’s super important to you, go for it, but it’s not necessary). Getting vegetables in your diet is more important than focusing on eating “perfectly” and that means relying on convenience sometimes. I know I’m not alone in needing fast meals that also include vegetables, so hopefully these tips can help you too.
1. Eliminate chopping
2. Opt for frozen and canned
If you want convenience without paying extra, opt for frozen and canned vegetables. Despite what you may have heard, frozen and canned vegetables are just as nutritious as fresh vegetables. Frozen vegetables are picked at peak ripeness and flash frozen. Canned vegetables often have added sodium, which may be a concern for you, but many companies are offering low-sodium varieties. Frozen and canned vegetables are great because they last a long time, they’re inexpensive, they require almost no preparation and work in a variety of dishes. My favorite frozen options are peas, corn and broccoli. Canned winners in our house include tomatoes and artichoke hearts. Having these on hand make it easier to add some vitamins, minerals and fiber to any meal. (Here are ourtop 5 canned veggies, ranked.)
3. Snack smarter
Despite my best efforts, some dinners and lunches still lack vegetables. That’s OK. On days when time is particularly tight—my husband is working late, I have a really busy work day, school is closed—I try to make sure I include some vegetables for snacks. I tend to snack on nuts and fruit, yogurt and granola, an energy bar or cheese and crackers. I need to consciously remind myself to choose vegetables. Cucumber or bell pepper slices with hummus, carrots and peanut butter (don’t knock it ‘til you try it) or a cup of vegetable soup all make yummy snacks and help me boost my veggie intake for the day.
4. Utilize your slow cooker
When I think slow cooker, I tend to think giant hunks of meat simmering until they’re tender. But recently, I’ve been taking advantage of our slow cooker to put more veg-forward dinners on the table. While evenings are crazy with two young kids, I often have a pocket of time earlier in the day to chop some vegetables and throw them in my slow cooker. TheseSlow-Cooker Southwest Quinoa Bowlsinclude peppers, onions, tomatoes and corn—plus they’re delicious!
5. Use store-bought sauces
Vegetables need to be tasty in order for you to eat them. Right now, I don’t have time to whip up creative marinades, dressings and sauces—I’m relying on store-bought options. Whether that is a salad kit that comes with yummy toppings and dressing (here are10 favorites from Trader Joe’s), relying on pesto to brighten up roasted vegetables or using stir-fry sauces for easy meals.
Welcome to The Beet. A column where registered dietitianstackle buzzy nutrition topics and tell you what you need to know, with science and a little bit of sass.
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