Nutrition Savvy
  • Home
  • Work With Me
    • 1:1 Virtual Nutrition Therapy
    • Workplace Nurition Services
    • Testimonials
  • About
  • Blog
  • Booking
  • Contact

Nutrition Savvy
Blog

Veggie Challenge!!

6/7/2017

Comments

 

RSS Feed

How Many Servings of Veggies Do You Eat Per Day?

Picture

Only about one in every 10 Americans eats enough fruits and vegetables.

More and more studies are now telling us that 8 servings of veggies and fruit per day is the bare minimum for the lowest risk of chronic disease and the more the better!  Veggies are our best sources of many vitamins, minerals, fiber, and antioxidants so they benefit our health in so many of ways. Eating plenty of veggies is necessary for immune health, gut health, and helps prevent cancer, cardiovascular disease, diabetes and obesity.

Challenge yourself for the next 30 days to eat at least two different veggies with every breakfast, lunch, snack and dinner. The point of this challenge is to displace something you would normally eat like crackers, chips or fries with a veggie. 

Hate veggies?  Well for starters, stop saying that you hate all veggies.  Instead, say you haven’t found a veggie that you LIKE yet.


Eat a small bite of a veggie with something you like:
  • A bite of rice, zucchini and steak.
  • Asparagus with salmon
  • Broccoli crown with shrimp or chicken
 
Hide your veggies in a casserole.  When they are mixed in with food you like, it makes them easier to eat.  You can also chop them up really small before cooking.  Less noticeable that way. 

Here are some tips to work in more veggies to every meal. 


Breakfast
  • Add spinach and frozen blueberries to your smoothie.  If you aren’t a veggie lover, start slow.  ¼ cup of spinach and few blueberries.  Work up to a cup or two of spinach and ½ cup of blueberries.  You will get in 2+ servings without even trying.
  • Make an omelet with chopped bell peppers and another veggie mixed in.
  • Try baking a batch of egg muffin cups with chopped veggies and you’ll have breakfast ready for the entire week. 
Lunch
  • A salad is going to be your biggest bang for getting your veggies in.  But don’t load it with a ton of dressing!
  • Soups that are packed with veggies and can easily be warmed up for quick meal.
  • Cut up a variety of raw veggies and stored in your fridge.  Can be used to dip into hummus or guacamole.
Dinner
  • Make a one-dish meal like a stir-fry where you can easily mix in a variety of fresh or frozen veggies.
  • Eat two veggies sides instead of a starch like rice or noodles
  • Invest in a zoodle maker to make zucchini noodles for pasta dishes.
Every time you cook or prepare a meal, there’s an opportunity waiting to add in   vegetables.  Every bite counts, so why not find ways to pack each bite with a little more power.
Comments

    Author

    Hello!  I'm Jori Zimmerman, a nutritionist and owner of Nutrition Savvy.  I work with individuals that are looking to make dietary and lifestyle changes that will lead them to living a healthier and higher quality of life. 

    View my profile on LinkedIn

    Archives

    February 2021
    October 2020
    August 2020
    July 2020
    June 2020
    May 2020
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    April 2017
    March 2017
    February 2017
    September 2015
    April 2015
    March 2015

    Categories

    All
    Balance Diet
    Batch Cooking
    Breakfast
    Budget Shopping
    Coconut Aminos
    Coffee
    Corporate Nutrition
    Costco
    Diabetes
    Exercise
    Fall
    Food Storage
    Freezer Inventory
    Healthy Eating
    Healthy Holidays
    Healthy Lifestyle
    Heart Health
    High Blood Pressure
    Instant Pot
    Label Reading
    Meal Planning
    Mindful Eating
    Nutrition
    Obesity Impact On Economy
    Recipes
    Sleep
    Sugar
    Travel
    Veggies
    Water
    Weight Loss
    Whole Food

    Signup Now to Receive A FREE Master Meal Planning Guide

    * indicates required

    RSS Feed

Meal Planning

SIGNUP TO GET YOUR FREE GUIDE WITH TIPS & RECIPES TO ENERGIZE YOUR MEAL PLAN

* indicates required
Nutritionist Lake Havasu City
Jori Zimmerman, Nutritionist and Owner
Jori@nutritionsavvy.biz
303-585-1025
Tucson, AZ 85715
Disclaimer
  • Home
  • Work With Me
    • 1:1 Virtual Nutrition Therapy
    • Workplace Nurition Services
    • Testimonials
  • About
  • Blog
  • Booking
  • Contact