You know you should be eating vegetables, but sometimes that's easier said than done, right? If you're sick of the same salad & steamed broccoli, discover new ways of preparing & incorporating vegetables into your diet that will make you actually want to get those 5+ recommended servings per day!

1. Veggilicious!
Cristin Stokes, RD, LN
MUS Wellness

2. Workshop Description
You know you should be eating vegetables, but
sometimes that's easier said than done, right? If
you're sick of the same salad & steamed broccoli,
come discover new ways of preparing &
incorporating vegetables into your diet that will
make you actually want to get those 5+
recommended servings per day!

3. Cristin’s 6 Nutrition Tenets
 1. 80/20 rule of moderation
2. Eat more plants
 3. Choose whole foods over processed
 4. There’s no hidden secret to weight loss
 5. Take advantage of all the wonderful food grown in
Montana
 6. Enjoy your food!

4. Why Mom was right
Nutrient density
Vitamins & minerals
Antioxidants
Phytochemicals
Fiber
Reduced risk of CVD, cancer, hypertension, diabetes
Improved GI & eye health

5. Dietary Guidelines – Veggie
Recommendations
1 cup = 1 cup raw or cooked; 2 cups leafy greens

6. Dietary Guidelines – Veggie
Recommendations
5 subgroups based on nutrient content
1. Dark-green (romaine, kale, broccoli, spinach)
2. Red & orange (tomatoes, squash)
3. Starchy (corn, peas, potatoes)
4. Beans & peas
5. Other (peppers, cucumber, asparagus, avocado,
beets, zucchini)

7. Dietary Guidelines – Veggie
Recommendations
How many servings/day?
Aim for 5+ (1/2 cup) servings throughout the day
The more the merrier!
Think proportionally
Variety of colors

8. Typical American diet
Breakfast: Scrambled eggs + toast
Lunch: Turkey Sandwich (bread, cheese, turkey, mayo,
mustard, iceberg lettuce), apple, bag of potato chips
Snack: Pretzels
Dinner: Spaghetti w/meatballs, side salad (lettuce,
carrots, tomato), French bread, Brownie
Vegetable servings: ¾ - 1 cup total (2 servings)

9. Breakfast
Add veggies to
Eggs
Scrambles
Omelets
Quiches
Breakfast burritos
Savory crepes, oatmeal, baked goods

10. Breakfast
Juicing
Vitamins/minerals, but no fiber
Basic blend: carrot & celery
Then add: leafy greens, bell peppers, fennel, parsley, cucumbers,
beets, or apple juice
Smoothies
Start with spinach to fruit smoothies
Green basic: 1 cup greens + 1 cup liquid + 1 ½ cups ripe
fruit

11. Snacks
Dips
Hummus
Yogurt-based
Peanut
Washed, prepped, ready
Eye-level
Green vegetables chips

12. Lunch/Dinner
Wraps & “salad” sandwiches
Soups
Pureed
Pizza
Add veggies to frozen or delivery even!
Stir-frys
Veggie “noodles”
Vegetable-stuffed potatoes, squash, peppers

13. Lunch/Dinner
Whole grain salads
Veggie crusts – Cauliflower, zucchini, potatoes
Mixed in with meat
Meatloaf, meatballs, pasta sauce
Toppings on fish, chicken, meat
Pasta
Aim for 1:1 ratio for pasta:veggies

14. “Hidden” Veggies
Purees
The Sneaky Chef, Deceptively Delicious
Sauteed/braised green leafies
i.e. Pasta, casseroles, mac n cheese, soup
Shredded
Squash, carrots, zucchini, turnips, onions, sweet
potatoes, etc. Add to sauces, soups, stir-fry,
casseroles, pizzas
Baked goods/desserts

15. Tips for kids
Ellyn Satter Child of Mine: Feeding with
Love & Good Sense
Parents decide the when, what, and where;
Kids decide whether and how much
“You don’t have to eat it”
Serve with familiar foods
Good role-modeling
Exposure to vegetables

16. Salads
 Raw salads
Mince very small or grate (chewing is less of a chore)
Visually appealing
Add color!
 Chop greens & herbs with scissors
 Dressings
Full-fat
1:3 vinegar to oil ratio
Fresh/dried herbs, dijon mustard, garlic or ginger,
honey, strong cheeses

17. Salads

18. Preparation Methods
General rule: Quicker & less liquid = more
nutrients retained
Cooking = more digestible
May increase nutrients in some cases
Fresh vs frozen vs canned

19. Garden-fresh
Superior taste & nutrition
Save $$$ eating seasonally
How to find:
Farmer’s Markets
Local grocers
CSAs
Grow your own!
Online seasonal produce chart

20. Post-Veggilicious Workshop!
Breakfast: Scrambled eggs w/broccoli &
mushrooms + toast spread w/red pepper
puree
Lunch: Turkey sandwich (bread, cheese, turkey,
mayo, mustard, roasted red pepper, shredded
carrots, spinach), Cucumbers w/peanut
dipping sauce, Bag of potato chips

21. Post-Veggilicious Workshop!
Snack: Pretzels w/pumpkin hummus
Dinner: Spaghetti squash “noodles” w/meatballs
(shredded carrots & zucchini included), marinara
sauce, side salad (romaine, shredded cauliflower,
purple cabbage, roasted beets), French bread, black
bean brownie
Vegetable servings: 9+, with more variety, color, and
nutrients!

22. MUS Wellness Resources
 www.muswell.limeade.com Incentive Program
 www.montanamovesandmeals.com Blog
 wellness@montana.edu Email
 @montanameals Twitter