3 tips to incorporate more vegetables into your diet

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3 tips to incorporate more vegetables into your diet

A NEW study released today has revealed Australians aren’t consuming enough vegetables and are indulging in too much junk food.

The 2016 Healthy Diet Score looked at the dietary habits of more than 86,500 adults Australia-wide over 12 months, with researchers concluding we should double our vegetable intake.

According to the study, 49 per cent of respondents met the recommended intake of fruit, but only one per cent of people avoided junk food such as burgers and fries.

One third ate more than the recommended allowance of junk food.

Construction workers were the worst culprits, while public servants, real estate agents and health industry workers had some of the healthiest eating patterns.


The solution? Eat more vegetables and, in turn, nourish your body with more vitamins, minerals, and phytonutrients that can protect your cells against premature aging and disease. It’s a bit of a no-brainer, right? Here are some easy tips to increase your vegetable intake.


1) Go green

There’s nothing like a cool, refreshing juice or smoothie during the warmer months, but instead of opting for fruity flavours, make green vegetables the bulk of every serving. Cucumbers, spinach and kale work a treat. Unlike fruits and sweet vegetables like carrots, green vegetables won’t spike your blood sugar and insulin levels. If you’re feeling super adventurous, add a clove of raw garlic to your smoothie.


2) Grate vegetables into pasta sauces and other dishes

Try to use vegetables in recipes that wouldn’t traditionally include them. If you’re making a Bolognese sauce, for example, an easy way to increase your vegetable intake is to include carrots, zucchini and beetroot in the sauce. Many meaty dishes can be enhanced by the subtle flavours and texture of the vegetables, and your body will appreciate them too. For breakfast, add a few different varieties of vegetables to omelettes or grate them into a savoury pancake mixture.


3) Snack on whole foods

So often we go to the fridge, see a tomato and a carrot and say, “there’s nothing to eat”. Wrong. Take out the whole food and eat that baby up. Add a little salt to the tomato, make a hummus dip to accompany the carrots, just get those whole foods into your body.


At Muscle Freedom, we believe in taking a holistic approach to health. We hope you feel inspired to eat well and stay healthy.