The time has come to kick off Mighty Goal Monday and to say I am excited is an understatement.
This weeks goal is: Adding vegetables into your diet
In 2015, Produce for Better Health Foundation published the Study on America’s Consumption of Fruits and Vegetables. Within this publication, it was reviled that the average American consumes only 57% of the recommendations of vegetables every day.
At first, I was shocked to read this statistic, but then I thought back to my own diet. Looking back at my past week, there were days where I had no vegetables at all. I’m not perfect but this was a wake-up call for me and inspiration for a Mighty Goal Monday!
So this week, I challenge you to add at least 1 cup/serving of vegetable each day.
For some, you might already be enjoying 2-3 servings of vegetables a day and that is awesome! If that is the case, try to add one more serving, whether it be another side dish at dinner or a snack.
Others (like myself) might not even have one serving of vegetables a day. Therefore, just by increasing your vegetable intake by one serving you are starting to build a healthy habit that will be great in the long run.
As I am sure you remember from health class in middle school, vegetables are packed with vitamins and minerals you body needs. Different types of vegetables offer different vitamins and minerals. Making it important to eat a wide variety of vegetables. For example, your dark leafy greens are packed with Vitamin K, red and orange vegetables contain Vitamin A, and most vegetables are filled with fiber.
The 2015-2020 Dietary Guidelines really broke down the average intake of vegetables compared to the recommended amount. Not one age group in both men and female have an average intake within the recommended vegetable intake. Which means the average American could be lacking in important vitamin and minerals due to such a low intake of vegetables.
Great ways to add vegetables into your diet
Know your Vegetables – Everyone knows your standard vegetables: carrots, broccoli, spinach, potatoes, corn, etc. However, learning about new vegetables can help increase new ways of enjoying them. Below is a table for the 2015-2020 Dietary Guidelines that provides a great breakdown of all different vegetables.
Bulk up Crockpot Recipes with Vegetables – When it comes to making dinner, I understand it can be hard if you are constantly on the go. That is why I have always loved Crockpot dinners, especially when the weather starts to cool down. Nothing is better than coming home to dinner already cooking. When it comes to adding the vegetables into the crockpot, always add WAY more than what is recommended. It is so much easier to eat vegetables when they are cooking in your favorite crockpot meals.
Make your Own Veggie Dip – Can’t eat raw vegetables plain. No problem! Make your own veggie dip with Greek Yogurt! These are some of my favorite recipes that take less than 10 minutes to make. Not only are you making a dip that you will like, but you are also making a dip that is packed with protein! Win Win!
Starting this week, I want you to try to add 1 cup/serving of vegetables each day to what you are already consuming. It might be challenging for some and easier for others but that is part of the journey. No matter where you are on your journey to living a healthier lifestyle, you can continue to make small improvements that lead to greater accomplishments.
It can be a lot easier to reach your goals when you have a support team behind you. So don’t forget to share your progress and challenges with the Mighty Goal Monday team!
Together we can accomplish small but Mighty weekly nutrition goals.