• Nicky Otto, RD

"Can I Add a Veg to That?" a simple trick for eating more veggies!

Sounds simple, right? Making healthier choices doesn't need to be complicated or feel impossible. I like to make healthy and nutritious eating feel possible and often, adopting small habits, tricks and tips can synergize into big outcomes!


We all hear recommendations to add more veggies to our intake, make half our plate veggies & fruits and get our recommended servings...While these come with good intention, it can feel overwhelming at times to think about getting our greens in every day plus all of the other things that we "should" do.


Try saying to yourself "Can I add a veg to that?" when it comes to preparing meals and snacks. It's a little mantra, if you will, that can act as a gentle reminder- think of a small dietitian sitting on your shoulder, gently encouraging you to think green! Ask yourself this and watch your servings of veggies increase in no time.


Let's have a look:

Sandwich - can I add a veg to that? YES- add a handful of spring mix and/or sliced cucumbers, maybe even tomatoes to the sandwich. Grab a handful of snap peas or baby bell peppers for the side. Mission accomplished. 2 servings of veg!!


Scrambled Eggs- can I add a veg to that? YES- try sautéing some bell peppers, mushrooms or onions before you scramble in your eggs. Try 1-2 handfuls of spinach (it shrinks so small, you will barely notice it!) Or add sliced tomatoes to your plate.


Pasta and Sauce- can I add a veg to that? YES- throw in some frozen broccoli or green peas to a cream based sauce. Try Boosting a jarred sauce by first sautéing mushrooms, onions, garlic and spinach in a medium saucepan before you heat your sauce.


Smoothies- can I add a veg to that? YES- toss in 1-2 handfuls of fresh spinach, or try adding 1-3 frozen spinach nuggets.


Crackers & cheese- can I add a veg to that? YES- slice up some bell peppers, serve with cucumber slices or even easier, grab a handful of cherry tomatoes.


It's as simple as that. Ask yourself "Can I add a veg to that?" and see how easy it to boost your intake of veggies!




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