10 EASY TIPS FOR GETTING MORE VEGIES INTO YOUR DAY!
Dr LIZ Isenring
Internationally Recognised Health & Wellbeing Expert ?? One of Australia's Top Nutrition Science Researchers (awarded 2021-25) ??Keynote Speaker & Best-Selling Author ?? Optimisation
I often get asked for suggestions for getting more vegies onto your plate. Most of us are aware of the many health benefits of consuming a diet high in vegies. Vegetables are powerhouses of nutrition and fibre without the calories (especially non-starchy vegie). They are good for our gut health and our immune system. Unfortunately many of us are not consuming the 5+ recommended serves of vegetables a day where a serve is equal to 1 cup of salad or 1/2 cup of cooked vegies. See below for 10 easy tips for getting more vegies into your day so that you can meet your requirements and reap the health benefits.
What's you favourite way of getting more vegies into your day??
1. Veggie noodles (e.g. carrot, zucchini, sweet potato, beet and pumpkin "noodles") or cauliflower "rice" are a great grain alternative while getting more vegies onto your plate.
2. Cook veggie omelets and always include 2-3 serves of vegies with a cooked breakfast (e.g. spinach, mushrooms, zucchini fritters and/ or tomatoes).
3. Bake veggie muffins - grated carrot and zucchini, peas and corn, onions and shallots, leek - only limited by your imagination!!
4. Use lettuce as wrap for Mexican and Asian dishes
5. Veggie kababs/bbq skewers (bell pepper/capsicum and mushrooms are great for this!)
6. Stuffed bell peppers/ capsicum with mashed veggies
8. Veggie smoothie or juice - baby spinach can go in anything in my opinion (- just take care if you are on Warfarin anticoagulant medication as you need to keep your intake of vitamin K found in leafy greens stable). Also consider adding carrot, cucumber and celery.
9. Veggie sticks with your favorite dip (you can add spinach into your dip and have vegie on vegie!!)
10. Turn your veggies into chips - beets, kale, Brussel sprouts, potato and sweet potatoes make great wedges or chips. Lightly spray with olive oil and bake in a hot oven. Enjoy!!
Access free nutrition resources and join the LINC Nutrition newsletter list here https://drlizlincnutrition.com/3cRqf5r
Business Consultant ?? Driving Financial Performance ??Business Planning & Strategy Coach Master Facilitator
4 年Thanks for reminding us how simple it is for us to take steps to be more healthy Dr Liz Isenring . Sometimes the simple and easy things can be the most beneficial. Great nutritional tips. What seasonings do you recommend on veggies? I have a predilection for salt so what alternative can provide that added taste without the nasty effects?
Dietitian (APD)
4 年Thanks for sharing! it is really helpful! Dr Liz Isenring
? I Help You Face What's Keeping You Up at Night. You're Ready to Rewrite Your Old Story & Own the Limitless You! ?? Top 250 LI Influencer ’23 ? Master Coach & Guide ?? Editor @Be Unlimited ???? Top Women Leader '21
4 年Nicely done Dr Liz Isenring
Master Leadership Coach | Keynote Speaker |Author | Bringing Wisdom to Modern Leadership | 75k+ followers
4 年Great tips Dr Liz Isenring