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
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,
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
9. Try frozen vegetables when fresh vegetables are not in
10. Visit your local farmer’s market to get good buys. You might learn about vegetables you haven’t tried!
Last update: Tuesday, May 05, 2009