This document provides 10 tips for adding more vegetables to your diet: 1) Cook vegetables quickly in the microwave, 2) Prepare vegetables ahead of time for easy meals, 3) Choose brightly colored vegetables that are full of vitamins, 4) Check the freezer aisle for frozen vegetables that are just as nutritious, 5) Keep canned vegetables on hand for easy additions to meals, 6) Make salads more colorful and nutritious, 7) Enjoy vegetable soups which are quick and healthy, 8) Ask for extra vegetables instead of fried sides when eating out, 9) Buy seasonal vegetables for maximum flavor at a lower cost, and 10) Try new vegetables to discover what you like.

1. 10
tips
add more vegetables
Nutrition
Education Series
to your day
10 tips to help you eat more vegetables
It’s easy to eat more vegetables! Eating vegetables is important because they provide vitamins and minerals
and most are low in calories. To fit more vegetables in your meals, follow these simple tips. It is easier than you
may think.
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discover fast ways to cook make your garden salad glow with color
Cook fresh or frozen vegetables in the microwave Brighten your salad by using colorful
for a quick-and-easy dish to add to any meal. Steam vegetables such as black beans,
green beans, carrots, or broccoli in a bowl with a small sliced red bell peppers, shredded
amount of water in the microwave for a quick side dish. radishes, chopped red cabbage, or
watercress. Your salad will not only
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be ahead of the game look good but taste good, too.
Cut up a batch of bell peppers,
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carrots, or broccoli. Pre-package sip on some vegetable soup
them to use when time is limited. You Heat it and eat it. Try tomato, butternut squash, or garden
can enjoy them on a salad, with hummus, vegetable soup. Look for reduced- or low-sodium soups.
or in a veggie wrap.
3 choose vegetables rich in color
Brighten your plate with vegetables that are red,
orange, or dark green. They are full of vitamins and
8 while you’re out
If dinner is away from home, no need to worry. When
ordering, ask for an extra side of vegetables or side
salad instead of the typical fried side dish.
minerals. Try acorn squash, cherry tomatoes, sweet
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potatoes, or collard greens. They not only taste great but
savor the flavor of seasonal vegetables
also are good for you, too.
Buy vegetables that are in season for maximum
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flavor at a lower cost. Check
check the freezer aisle your local supermarket specials
Frozen vegetables are quick and easy to use and for the best-in-season buys. Or
are just as nutritious as fresh veggies. Try adding visit your local farmer’s market.
frozen corn, peas, green beans, spinach, or sugar snap
peas to some of your favorite dishes or eat as a side dish.
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stock up on veggies
Canned vegetables are a great addition to any meal,
so keep on hand canned tomatoes,
kidney beans, garbanzo beans, mushrooms, Tomatoes
10 try something new
You never know what you may like. Choose a
new vegetable—add it to your recipe or look up
how to fix it online.
and beets. Select those labeled as “reduced
sodium,” “low sodium,” or “no salt added.” Low Sodium
DG TipSheet No. 2
June 2011
Center for Nutrition USDA is an equal opportunity
Policy and Promotion Go to www.ChooseMyPlate.gov for more information. provider and employer.