How To Get More Veggies In Your Diet

Veggies and greens are more accessible than ever. But in a world of abundance, most of us still fall short: only about 1 in 10 US adults eats the recommended amount of vegetables.¹ Eating about five servings of fruits and vegetables a day (roughly three vegetables and two fruit) is linked with the lowest risk of early death.² So how do you sneak more in?

A greens powder can help on busy days, but whole vegetables come first. Here's how to get more of both.

Pick veggies for what you're after

• Vitamin C: bell peppers, broccoli, Brussels sprouts, kiwi, papaya and citrus like lime support your immune system.
• Fiber: peas, artichokes, broccoli, Brussels sprouts, avocados, pears, apples and blueberries help keep you full and regular.
• Leafy greens: chard, spinach, beet greens, nettles, moringa and herbs like oregano pack folate, vitamin K and minerals.
• Iodine: seaweed is one of the few plant sources.

Being mindful of your goal helps you narrow down which greens and veggies to work into your routine.

Reallocate your cravings

We all have cravings. When they hit, step back and ask why. Many of us reach for chocolate, candy or sweets when we're stressed or emotionally drained. That's a good moment to reach for something satisfying and nutrient-rich instead, like a baked sweet potato, fresh fruit, a handful of nuts and seeds, or a few raisins or dried cranberries.

Checking in with your body like this helps you make better choices, and you may discover foods you've never tried. Over time, it builds habits that make healthy eating feel easier.

Minerals you'll find in greens and veggies

• Calcium: the main mineral that builds your bones, found in kale, bok choy and collard greens.
• Copper: an essential trace mineral that helps form collagen and connective tissue.
• Iron: needed to make hemoglobin, which carries oxygen from your lungs to the rest of your body. Pair plant iron with vitamin C to help absorb it.
• Potassium: helps your nerves and muscles work properly.
• Zinc: supports your immune system and wound healing.

Greens and veggies are also rich in vitamins like folate, vitamin A, vitamin C and vitamin K.

Mix it up and get creative

If you love lettuce, try different colors next time: radicchio, red oak leaf or red romaine. Start with the foods you already enjoy, then get adventurous. Turn a traditional salad into a new meal, and find recipes that keep things exciting and fit your goals.

Adding a greens powder to your dressing is a quick way to add greens to your meals. Flax and hemp seed oils make great bases for dressings and bring plant omega-3s. Drizzle them over your favorite salads and dishes.

Nut butters mixed with a greens powder are another fun way to get your scoop. Spread it on celery, apple slices or grilled pears, or stuff it into dates.

Change up your routine

Love your morning coffee? Good news: in moderation, coffee hydrates you about as well as water.³ Too much caffeine can bring on jitters, heartburn or poor sleep, though. If you want to cut back, try matcha green tea, or a caffeine-free mint tea, hot or iced. A greens smoothie in the morning is another easy way to start the day with a serving of plants.

Try infused water

Infused water is a fun way to drink more water and add a little flavor without added sugar. Try slices of fruit, citrus and veggies.

Infused water recipe

In a mason jar, add:

• A few slices of red beet
• A handful of fresh raspberries
• 1 stalk of celery, chopped

Pour water over the ingredients and let it sit in the fridge overnight. To serve, strain into a cup, stir in 1 teaspoon of your favorite greens powder, and drink alongside a balanced breakfast.