How Many Vegetables Should You Eat Per Day and What to Do If You Can't Manage the Norm: Start with Simple Steps
Vegetables have a special place in a healthy diet because they are rich in vitamins, minerals and fiber.
The World Health Organization recommends consuming at least 400 grams of vegetables and fruits daily.
But what if you're not used to eating vegetables every day and don't know where to start? Here are some tips to help you get closer to your goal of eating 5 servings of vegetables a day.
1. Start your day with a serving of vegetables
Don't add vegetables to all your meals at once. Start with breakfast. If you usually have scrambled eggs and sandwiches for breakfast, fry vegetables in a pan, add them to your eggs, and put cucumber and greens on your ham and cheese sandwich.
2. Save time
To avoid wasting time cutting vegetables, you can buy ready-made salads or make small preparations. Vegetables can be cut, put in an airtight container and stored in the refrigerator - at eye level.
3. Snacks are not limited to fruit
Banana, apple and pear are undoubtedly the most popular healthy snack options. But why not complement them with carrot sticks, celery, pepper slices, tomatoes, radishes, pea pods?
And to make this snack even more delicious and nutritious, you can use homemade sauces, such as hummus, yogurt sauce, guacamole, cheese, aioli or salsa.
4. Take vegetables with you on a picnic
Vegetable kebabs can be a great alternative to meat. Pieces of pepper, zucchini, eggplant, broccoli, and asparagus can be threaded onto skewers, fried until golden brown, sprinkled with lemon juice, and served as a separate dish while the meat is frying.
If giving up meat is not in your plans, you can roast chicken or pork on one skewer with vegetables.
Earlier we talked about why you should eat lard in the morning.
