Healthy Tip of the Week: Eat More VeggiesBy Stephanie Eng-Aponte Reviewed by Briana Rodriquez, R.D.
Each week, we’ll highlight some of our favorite healthy habits and the benefits behind them. We’ll also share a quick and simple tip from Heather Lake, a Jenny Craig Health & Lifestyle Contributor, to help support your weight loss goals and inspire you throughout the day! This 12-week series will focus on everything from how to eat more vegetables to delicious ways to incorporate more protein into your meals.
Hi, I’m Heather Lake, a health and lifestyle contributor for Jenny Craig. Here’s your healthy tip for the week: Eat your veggies! Veggies pack a nutritional, low-calorie punch that can help you feel full, longer. Plus, they’re loaded with nutrients to help you get the vitamins and minerals you need while supporting your weight loss efforts. The best way to incorporate more veggies into your routine is to start with the ones that you like — and experiment by adding new varieties to your meals. Different cooking methods can also bring out the flavor of certain vegetables. Try sautéing, roasting, grilling or just snacking on them raw!
Easy ways to eat more vegetables
If you’re not sure how to eat more vegetables, don’t worry — we’re here to help! Sometimes all you need is a new recipe, and we’ve got a few we know you’ll love. The best part? If you’re following the Jenny Craig program, these recipes are the perfect way to eat more veggies while sticking to your meal plan and staying on track with your weight loss goals.
5 ways to eat more vegetables
1. Try different textures and flavors.
Whether you like your broccoli roasted, sautéed, in a stir-fry or blended into a soup, you’ll want to add these four easy and delicious broccoli recipes to your weekly meal rotation. By experimenting with different ways to cook your vegetables, you may discover new methods that you prefer.
Vegetables are good sources of insoluble fiber. And because insoluble fiber is digested slowly, it can help you to feel full and satisfied after eating, which is great news for weight loss!1 A cup of cooked broccoli has five grams of fiber and only 55 calories, making it a tasty, low-calorie choice at mealtimes.2
2. Drink up!
You don’t need to try a crazy juice fad to get more greens! Rather than buying pricey juices at the store (that are often chock-full of sugar), make your own at home. For the most fiber-filled impact, don’t strain your juice after you blend your veggies. This Green Goodness Smoothie has a little zing from fresh lemon and ginger, juicy tartness from green apples and plenty of greens.
Want something a little more decadent? You’ll love how refreshing (and veggie-filled!) this Green Goddess Shake is.
You won’t be able to leaf these tasty salads alone! Salads are one of the easiest ways to eat more vegetables, and you can mix and match colors, flavors and textures to find your new favorite.
Round out a meal with the perfect side salad. Check out these recipes for a healthy twist on a Cobb Salad, a nutty Carrot Salad with Coriander and a classic Radicchio and Greens Salad.
If you’re tired of the same old lettuce, these three creative, lettuce-free salads are just what you’re looking for. Feel a little fancy with a Blanched Asparagus and Mushroom Dijon Salad, put a splash of color on your plate with a Red, White and Orange Watercress Salad, or try something with a little heat: Green Beans and Bell Peppers with Hot Sauce Vinaigrette.
4. Try a twist on an old favorite.
Transform a head of cauliflower into a rich and savory side dish: mashed cauliflower. You read that right — with just a handful of ingredients, you can turn this humble vegetable into a serious comfort food, no gravy necessary.
5. Make mealtimes a family activity.
Foster healthy eating habits — including lots of yummy vegetables — by including your loved ones in planning, prepping and cooking meals. If weight loss is on your mind, getting your family in on the fun could help you stick to your goals.
Gather round: These 5-minute recipes are filled to the brim with vegetables, and make fast, filling meals or side dishes. Choose from a Colorful Broccoli Slaw, a fresh Super ’Shroom Sauté, snackable Gingery Cucumber Slices, or a Green Savory Stir-Fry.
If you’re looking for quick and easy ways to eat more vegetables, there are so many options! Vegetables are full of nutrients, making them ideal additions to any meal. And making them doesn’t need to be difficult: Many vegetables can be enjoyed raw, or with minimal cooking and preparation. The hardest part? Choosing which recipe to make first!
Stay tuned for next week’s healthy tip of the week by signing up for our health and wellness newsletter. You’ll also receive a complimentary copy of our quarterly magazine, Healthy Edition. Enjoy your veggies!
Stephanie Eng-Aponte is a copywriter for Jenny Craig and has written for the health and wellness, tech, and environmental industries. Stephanie graduated from Rutgers University with a Bachelor of Arts degree in Journalism and Media Studies. They employ an “eat first, write later” approach to food blogging and enjoy the occasional Oxford comma. Outside of writing, you can find them photographing a muttley crew of rescue pups, brewing kombucha, or exploring San Diego.
Favorite healthy snack: green apple slices with sunflower butter
Briana is a Registered Dietitian Nutritionist and Certified Personal Trainer for Jenny Craig, based in Carlsbad, California. She is passionate about utilizing food as functional and preventative medicine. Guided by a simplistic and optimistic approach, Briana’s philosophy is to help people improve their health and achieve their goals through the development of sustainable habits to live a healthy life. In her free time, you can find her strength training, indoor cycling, coffee tasting, and at local eateries with her husband and two dogs.
Favorite healthy snack: peanut butter with celery alongside a grapefruit-flavored sparkling water (so refreshing!)
This article is based on scientific research and/or other scientific articles and was written by an experienced health and lifestyle contributor and fact-checked by Briana Rodriquez, RDN, Registered Dietitian Nutritionist at Jenny Craig.
Our goal at Jenny Craig is to provide the most up-to-date and objective information on health-related topics, so our readers can make informed decisions based on factual content. All articles undergo an extensive review process, and depending on topic, are reviewed by a Registered Dietitian Nutritionist (RDN) or Nutritionist, to ensure accuracy.
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