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Feature Articles: Food, Fitness and Eating Well


Ten strategies to eat more vegetables

Ellen Schuster, M.S., R.D., associate state specialist, curriculum & staff training coordinator, Family Nutrition Education Programs, Nutritional Sciences, University of Missouri Extension


Vegetables should be an important part of your daily diet because they offer a lot of nutrients and health benefits. Here are some tips to help you eat more vegetables.

1. Plan some vegetable main dishes each week like stir fry or soup.

2. Add vegetables to pizza, thicken soups and stews with cooked, pureed vegetables like potatoes, and add chopped vegetables to spaghetti sauce.

3. Choose vegetables as snacks. Sliced carrots travel well and can be eaten on the run.

4. Plan to eat salads as main dishes each week.

5. Add some flavor! Eat a dipping sauce or low-fat dressing with raw vegetables. Try roasting vegetables for a richer, sweeter flavor.

6. Let your kids help. Kids can choose vegetables they like and be involved in preparing them at home.

7. Remember your beans! They add new flavors, colors and textures to salads and other dishes.

8. Make it easy - have precut vegetables available at work and home.

9. Try frozen vegetables when fresh vegetables are not in season.

10. Visit your local farmer’s market to get good buys. You might learn about vegetables you haven’t tried! 




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