{"id":12541,"date":"2020-02-25T14:19:52","date_gmt":"2020-02-25T19:19:52","guid":{"rendered":"http:\/\/www.hancockregionalhospital.org\/?p=12541"},"modified":"2020-02-25T14:19:52","modified_gmt":"2020-02-25T19:19:52","slug":"more-veggies-at-every-meal","status":"publish","type":"post","link":"https:\/\/www.hancockhealth.org\/es\/2020\/02\/more-veggies-at-every-meal\/","title":{"rendered":"More Veggies, at Every Meal"},"content":{"rendered":"<div class=\"container mx-auto   wordpress-block wordpress- core-\">It\u2019s not terribly surprising that upping your vegetable intake will boost your immune system and improve your odds against cancer and heart disease. You might be surprised to find that eating more veggies also plays a role in reducing <a href=\"https:\/\/www.health.harvard.edu\/blog\/diet-and-depression-2018022213309\" target=\"_blank\" rel=\"noopener noreferrer\">depresi\u00f3n <\/a>e incluso <a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/alzheimers-disease\/in-depth\/15-simple-diet-tweaks-cut-alzheimers-risk\/art-20342112\" target=\"_blank\" rel=\"noopener noreferrer\">enfermedad de alzheimer<\/a>. Vegetables contain no preservatives or additives, and they\u2019re chockfull of vitamins, antioxidants, and healthy fiber to keep you full longer.<\/p>\n<p>The benefits that come from working a range of vegetables into your diets is long, sometimes surprising (stronger bones! more focus at work!), and definitely worth making some changes for.<\/p>\n<p>If you\u2019re already getting a strong five-a-day, kudos! (And why not keep going? There\u2019s evidence that <a href=\"https:\/\/www.imperial.ac.uk\/news\/177778\/eating-more-fruits-vegetables-prevent-millions\/\" target=\"_blank\" rel=\"noopener noreferrer\">10 fruits and vegetables a day<\/a> may bring exponentially greater benefits.) If, on the other hand, bringing vegetables into your family\u2019s diet has been a struggle, help is here. Adding veggies isn\u2019t just about putting a salad on the table at dinner time. You can beef up the nutritional content of any meal\u2014ironic pun totally intended.<\/p>\n<p><strong>Start strong with veggies at breakfast<\/strong><\/p>\n<p>Sure, you have your routine\u2014and limited time in the morning. A banana and a bagel get you by. It\u2019s worth a little night-before preparation or a few morning minutes in the kitchen to do better:<\/p>\n<ul>\n<li>Saute or steam whatever veg is on hand and bake up a <a href=\"https:\/\/www.delish.com\/cooking\/recipe-ideas\/a24229816\/frittata-recipe\/\" target=\"_blank\" rel=\"noopener noreferrer\">frittata<\/a>.<\/li>\n<li>Lose the sugar and opt for savory <a href=\"https:\/\/healthynibblesandbits.com\/savory-oatmeal-cheddar-and-fried-egg\/\" target=\"_blank\" rel=\"noopener noreferrer\">oatmeal<\/a>.<\/li>\n<li>Add sweet potatoes to your <a href=\"https:\/\/www.popsugar.com\/fitness\/Whole-Wheat-Pancakes-Made-Sweet-Potato-31570129\" target=\"_blank\" rel=\"noopener noreferrer\">pancakes<\/a>.<\/li>\n<li>Cook finely chopped cauliflower or broccoli (or both) into scrambled eggs.<\/li>\n<li>Bake your veggies into <a href=\"https:\/\/www.simplyrecipes.com\/recipes\/zucchini_muffins\/\" target=\"_blank\" rel=\"noopener noreferrer\">muffins<\/a>.<\/li>\n<\/ul>\n<p><strong>Be ready with veg snacks<\/strong><\/p>\n<p>Well, yes, of course you can slice up some veggies to eat with hummus (and be our guest), but that\u2019s certainly not the entirety of snacking on vegetables.<\/p>\n<ul>\n<li>Put \u2019em in <a href=\"https:\/\/kidsactivitiesblog.com\/71409\/healthy-veggie-popsicles\" target=\"_blank\" rel=\"noopener noreferrer\">popsicles<\/a>.<\/li>\n<li>Make <a href=\"https:\/\/www.superhealthykids.com\/recipes\/inside-out-cucumber-sandwiches\/\" target=\"_blank\" rel=\"noopener noreferrer\">sandwiches<\/a>\u2014with cucumber \u201cbread.\u201d<\/li>\n<li>Spear veg and pasta onto <a href=\"https:\/\/itsavegworldafterall.com\/lunchbox-tomato-pepper-and-tortellini-skewers\/\" target=\"_blank\" rel=\"noopener noreferrer\">skewers<\/a>.<\/li>\n<li>Pack veggies into <a href=\"https:\/\/www.superhealthykids.com\/recipes\/veggie-packed-pizza-rolls\/\" target=\"_blank\" rel=\"noopener noreferrer\">pizza rolls<\/a>.<\/li>\n<li>Puree sweet vegetables into <a href=\"https:\/\/itsavegworldafterall.com\/beet-carrot-veggie-applesauce\/\" target=\"_blank\" rel=\"noopener noreferrer\">applesauce<\/a>.<\/li>\n<\/ul>\n<p><strong>Go veg-crazy at lunch and dinner<\/strong><\/p>\n<p>Soups, casseroles, pizza\u2014bringing more vegetables to the table just requires a shift in how you think about food. Choose the meals that let you pack in the vegetables, and clear out the crisper.<\/p>\n<ul>\n<li>Stack up your pizza with peppers, spinach, broccoli, asparagus, and so on. Pro-level veg-eaters do it all on a <a href=\"https:\/\/www.foodnetwork.com\/recipes\/ree-drummond\/cauliflower-crust-pizza-3436142\" target=\"_blank\" rel=\"noopener noreferrer\">cauliflower crust<\/a>.<\/li>\n<li>Replace pasta with <a href=\"https:\/\/www.popsugar.com\/fitness\/Paleo-Pasta-Recipe-Carrot-Fettuccine-32291365\" target=\"_blank\" rel=\"noopener noreferrer\">carrot <\/a>o <a href=\"https:\/\/www.popsugar.com\/fitness\/Paleo-Zucchini-Pasta-Recipe-30533896\" target=\"_blank\" rel=\"noopener noreferrer\">zucchini noodles<\/a>.<\/li>\n<li>Use greens instead of tortillas for wraps (and then fill them full of vegetables).<\/li>\n<li>Add minced vegetables to the meat in your burgers.<\/li>\n<\/ul>\n<p>If salads are your bag, you\u2019re ahead of the game. Adding a salad to your meal is A+ easy, and it\u2019s a surefire way to bring in as many vegetables as you have on hand.<\/p>\n<p><strong>Think differently about meals<\/strong><\/p>\n<p>All of these suggestions are just a start. Once you get going, you\u2019ll find a gazillion ways to keep your vegetable intake high. You\u2019ll get in the habit of grabbing greens and peppers and whatever else works for your family at the grocery and then working those choices into old favorites\u2014or finding new dishes to concoct colorful, nutrient-packed plates.<\/p>\n<p>Don\u2019t forget: You can even veg up your <a href=\"http:\/\/www.mykitchenaddiction.com\/2009\/08\/eat-your-veggies-for-dessert\/\" target=\"_blank\" rel=\"noopener noreferrer\">desserts<\/a>.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p><\/div>","protected":false},"excerpt":{"rendered":"<p>It\u2019s not terribly surprising that upping your vegetable intake will boost your immune system and improve your odds against cancer and heart disease. You might be surprised to find that [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":12542,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_tec_requires_first_save":true,"_EventAllDay":false,"_EventTimezone":"","_EventStartDate":"","_EventEndDate":"","_EventStartDateUTC":"","_EventEndDateUTC":"","_EventShowMap":false,"_EventShowMapLink":false,"_EventURL":"","_EventCost":"","_EventCostDescription":"","_EventCurrencySymbol":"","_EventCurrencyCode":"","_EventCurrencyPosition":"","_EventDateTimeSeparator":"","_EventTimeRangeSeparator":"","_EventOrganizerID":[],"_EventVenueID":[],"_OrganizerEmail":"","_OrganizerPhone":"","_OrganizerWebsite":"","_VenueAddress":"","_VenueCity":"","_VenueCountry":"","_VenueProvince":"","_VenueState":"","_VenueZip":"","_VenuePhone":"","_VenueURL":"","_VenueStateProvince":"","_VenueLat":"","_VenueLng":"","_VenueShowMap":false,"_VenueShowMapLink":false,"_tribe_blocks_recurrence_rules":"","_tribe_blocks_recurrence_description":"","_tribe_blocks_recurrence_exclusions":"","footnotes":""},"categories":[386],"tags":[],"service":[],"class_list":["post-12541","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news"],"acf":{"featured_image":"","page_title":"","sub_header":"","display_overlay":false},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>More Veggies, at Every Meal - Hancock Health<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.hancockhealth.org\/es\/2020\/02\/more-veggies-at-every-meal\/\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"More Veggies, at Every Meal - Hancock Health\" \/>\n<meta property=\"og:description\" content=\"It\u2019s not terribly surprising that upping your vegetable intake will boost your immune system and improve your odds against cancer and heart disease. 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