1. Eat veggies as a snack
Small cucumbers, tomatoes, paprika or radishes are great snack you can take with you. Add some taste by dipping it in hummus.
2. Have a salad for lunch
This is a great way to add some veggies to your diet. You can prepare your salad in the evening and take it with you the next day to work or school. Use some lettuce, spinach, cabbage or another green leaves. Add some paprika, avocado, tomatoes, broccoli, cauliflower. To make it a complete meal add some legumes, brown rice or quinoa. Finish it with some nuts or seeds, egg, fish or chicken and enjoy!
3. Prepare your sandwich with veggies or fruit
Here are some nice examples: peanut butter with banana, hummus with avocado, spinach with egg, cucumber and tomato, cottage cheese with radish and tomato.
4. Make a soup
Vegetable soup is an easy way to get your veggies in. Make your own soup with low sodium broth and your favorite vegetables.
5. Make a half of your plate full of veggies
Have little less carbs (pasta, rice) and replace it with some colourful vegetables.
6. Choose vegetables rich in colour
Use veggies that are bright in colour- red, orange, dark green. They are full of vitamins and minerals.
7. Have some veggies in the freezer
Frozen vegetables are as nutritious as fresh vegetables. Add some corn, peas, spinach to your favourite dish. Make sure you get veggies that are without any added butter, cream or sauce.
8. Having dinner out of home?
No worries! Ask for some extra side of vegetables or a side salad instead of typical fried dish. Ask for toppings or dressings on the side.