Have you ever wondered why achieving your weight loss or muscle gain goals feels like an uphill battle?
One of the key challenges many face is finding the right balance in their meals.
Whether you are trying to lose weight, gain muscle, or both having a well-balanced diet is crucial. There is a huge misconception about focusing solely on calories when it comes to our health and wellness goals, but the reality is there’s more to it.
When we are well nourished, and our gut health is optimal our bodies are in an ideal state to build muscle and/or burn fat.
A significant factor that is commonly overlooked is incorporating vegetables into our meals.
We should aim to build up to having a ½ plate of non-starchy veggies at lunch and dinner as often as possible. Vegetables are low in calories and high in essential nutrients, making them an ideal choice to consume daily. They are packed with fiber, vitamins, and minerals that not only support your overall health but also keep you feeling full and satisfied.
Many people struggle to get enough vegetables, so here are 4 ways you can increase your veggie intake:
#1 Hide them in pasta sauces or smoothies.
Whether you enjoy red or white pasta sauces, adding veggies is a great way to sneak more nutritional benefits into your dish. We love to take a traditional spaghetti sauce and load it with zucchini and squash- you can hardly tell it’s there.
Here is a delicious recipe with the surprise ingredient of riced cauliflower.
#2 Add extra veggies to soups:
For many people who love soup, it can be super easy to add that extra volume. Â Try loading your favorite healthy soup recipe with even more veggies.
Try this creamy comfort veggie soup.
#3 Snack on real veggie sticks:
Instead of buying highly processed variations that don’t have adequate amounts of vegetables in them, try slicing up your favorite veggies into sticks. You can pair them with hummus, Greek yogurt ranch, or just have them plain. Don’t forget to balance it out with a source of protein.
Try this delicious dip with your veggie sticks.
#4 Try different cooking methods/textures:
Clients tell us all the time that they struggle with finding ways to enjoy their vegetables. When we map out various cooking methods to change up the flavor and textures, they are shocked by how much more they enjoy their veggies, even looking forward to them. Some of our favorites include: roasting, air frying, steamed, raw, in a salad, and sauteed.
Here are 3 of my favorite roasted vegetable recipes:
The key to success here is to start slow and stay consistent with your veggie habit. Once you are doing well with it, you can layer on by increasing your veggies until you reach a ½ plate for lunch and dinner most days of the week.
If you don’t like the usual veggies, try something new. Creating a colorful plate is going to make it more appealing.
If you would like help developing your veggie habit, set up a free nutrition intro session and find out how nutrition and wellness coaching can help you develop your healthy habits.
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