How Much More Vegetables To Eat?

2024 Author: Gavin MacAdam | [email protected]. Last modified: 2023-12-16 13:38

Nutritionists and doctors around the world are urging people to include vegetables in their daily diet more often. But not everyone loves them as much as sausages, cheeses and meat. In August - the harvest season - it's time to switch to a vegetable diet. How to train yourself to eat more vegetables and greens?

Like most kids, many adults don't really like to eat vegetables unless they are vegetarians. However, when it comes to dieting and healthy eating, vegetables are one of the first ingredients on the menu. Losing weight with these natural ingredients can be much faster. Thanks to vegetable diets, not only the amount of excess calories is reduced - the body receives a lot of fiber, trace elements and vitamins that are beneficial for digestion and immunity. Vegetables help to dilute the fat content of dishes so that the body can better absorb them.

And even recognized meat eaters - cats and dogs - understand that vegetables are also needed in the diet. Many of these pets enjoy eating different types of vegetables and greens. But, unfortunately, not all people are serious about vegetables in their diet, and willingly consume only potatoes and cucumbers with tomatoes. But the rest, no less useful crops are out of work: various salads, herbs, celery, etc. Nutritionists advise to get used to them gradually, gradually including them in the usual dishes. Here are some of their tips:

Side dishes

Vegetables can be gradually added to the usual side dishes - cereals, pasta. First, the vegetables must be stewed in a pan with vegetable oil, and then mixed with the finished garnish. This can be 200-300g of fresh or frozen vegetable mixture. It goes very well with rice. Gradually, the amount of the mixture can be increased, and then instead of cereals and pasta, you can only switch to it.

Snacks

Sometimes in between meals you want to eat or chew something. Instead of the usual sandwiches, you can make vegetable sandwiches: for example, wrap a piece of cheese and tomato in a cabbage leaf. It is even easier to put in a prominent place a plate with slices of fresh carrots, celery, cabbage, cucumber. Much better than eating chips or popcorn in front of the TV.

Secret spices

Vegetables are tasty in themselves, but they become even more aromatic with the addition of spices. If vegetable dishes are not held in high esteem in the family, then it is possible that the wrong spices are used during their preparation. It's helpful to learn about good combinations of vegetables, spices, and herbs to truly love and eat vegetables. For example, with the right spices and cooking technology, courgettes and eggplants can taste like meat or mushrooms.

In addition to spices, all kinds of sauces are added to vegetables. It is advisable to cook them yourself, since there is a lot of chemistry in purchased products. For example, tomatoes go well with balsamic vinegar, which is not cheap. But its kind of analogue can be obtained using a simple mixture: sunflower oil (3 tablespoons), 9% vinegar (0.5-1 teaspoon) and soy sauce (1-1.5 teaspoon). The proportions can vary depending on individual preferences. It's important not to overdo it with vinegar. With this dressing, you can water not only tomatoes, but also other vegetables. Their taste with sauce will be much more interesting and piquant.

Freezing

An advantageous way to preserve all the nutrients in vegetables for a long time is to freeze them. In addition, it is very convenient to use such blanks: they took them out of the refrigerator, added them to the dish, and in a few minutes the vegetables will be ready. To do this, you need to stock up on sturdy freezer bags and a place in the freezer, or purchase a freezer. This method allows you to eat fresh vegetables all year round.

Grill

Fragrant eggplants, freshly grilled on charcoal, tomatoes, bell peppers, etc., served with feta cheese or feta cheese, parsley and basil leaves - it's very tasty! Even children who avoid vegetables in their diet will be able to appreciate such a dish. In addition, nutritionists approve of this method of cooking more than ordinary frying in a pan. A fire-baked shish kebab is a great idea for summer picnics. The aroma of such a dish is indescribably attractive! If it is not possible to cook over a fire, and it is expensive to buy an electric grill, then vegetables are also cooked well in the oven - both in foil and without it.

Pickles

Well, without them. Many people only like pickled or salted vegetables. However, you need to be careful with them. It is advisable to marinate with a minimum amount of spices and salt, and it is better to ferment. Nutritionists advise not to get carried away with pickles: 3-4 pickled cucumbers or tomatoes 2 times a month will be enough. Those who are prone to edema should be especially careful. A great way to use pickles is to add them to unleavened salads.

Double boiler

This method of cooking vegetables is approved by all doctors and nutritionists. It may be that vegetables are not as tasty as they are in the oven or in a pan, but steamed vegetables are considered one of the healthiest and safest for your health. To diversify their taste, you can add various spices and homemade sauces instead of salt.