Healthy Diet & Nutrition

7 Ways to Eat More Vegetables

We all know we’re supposed to eat plenty of vegetables, but we don’t always do it, even though consuming veggies has myriad health benefits, including lowering the risk of heart disease.

With that in mind, the U.S. Department of Health and Human Services has launched the Million Hearts Campaign, which is aimed at reducing the number of heart attacks and strokes by one million over the next three years.

Here, experts from the campaign give you some strategies to add more veggies to your diet – as painlessly as possible.

Use Sauteed Vegetables Instead of Sauce. The HHS experts suggest using vegetables such as onions, peppers and tomatoes to top fish or meat or poultry. The veggie have lots of flavor and nutrients, but not too many calories.

Replace High-Calorie Carbs with Lower-Calorie Carbs. The HHS experts say you can have cheesy broccoli instead of cheesy mashed potatoes. You’ll get more food and fewer calories.

Use Lettuce Leaves as Bread.A sandwich doesn’t always have to have two slices of bread. They’re a practically no-calorie substitute, the HHS experts say. Suggested fillings: tuna or checken salad.

Stock Up on Salsa. The HHS experts point out that the condiment has a lot of flavor and fiber, and it has a whole serving of vegetables in every ¼ cup.

Eat Your Spinach. Popeye’s favorite veggie can punch up soups, stews and casseroles for practically no additional calories.

Spice Them Up.Steamed vegetables can be boring, so the HHS experts suggest adding a small amount of olive oil plus no-calorie flavoring like garlic.

Explore Edamame.Green soybeans, also known as edamame, are great sources of protein and fiber. Toos them on to salads, soups, or stir fries.

For more advice from the Million Hearts campaign, visit

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