The Med Way: Step 3 – Eat More Vegetables

Looking for ways to add vibrant colors and flavors into your meals? Simply add more vegetables! The Mediterranean Diet (the Med Way) is a long-standing, recommended approach to balanced eating that supports optimal health and chronic disease prevention. The Med Way centers around seven simple eating tips. Last month, we explored Step #2: Swapping Your Fats. Now, let’s take a closer look at Step #3.

Tip # 3: Eat More Vegetables

One of the easiest ways to add vibrant colors and flavors into your meals is to simply add more vegetables! Vegetables are packed with key vitamins, minerals, antioxidants, and fiber. Consuming vegetables can help lower blood pressure, support blood sugar management, and reduce risk for heart disease and other chronic conditions. Unfortunately, most Americans do not meet the recommended intake for vegetables each day, meaning they may be missing out on these key nutrients. Additionally, vegetables are also naturally low in calories, making them a nutrient-dense addition to meals and snacks.

When eating the Med Way, your vegetable intake is going to be sourced from a combination of nutrient-rich options such as:

• Dark leafy greens
• Root vegetables
• Stem and flower vegetables
• Fresh, frozen, or canned options without added sodium

Aim for 3 Cups per Day

Looking for Inspiration?

• “Every Time You Eat, Have A Plant®” is a helpful slogan from The Foundation for Fresh Produce that encourages adding fruits and vegetables to meals and snacks throughout the day.
• Follow the seasons. Consider seasonal themes for spring, summer, fall, and winter, along with ingredients grown in your local area. Visit Fresh from Florida to see what’s in season.
• Eat a rainbow. Include a variety of colors in your meals and snacks, and make sure to get plenty of dark leafy green vegetables.
• Try different parts of the plant. Enjoy vegetables from different parts of the plant, such as the root, stem, leaves, flower, and fruit.
• Maximize your nutrients. Vegetables add nutrients and satisfaction to meals without adding many calories. For example, just one cup of cooked broccoli or bell peppers can provide nearly 100% of your daily vitamin C needs.
• Change the form. Vegetables can take on a whole new appeal when they are roasted, shredded, pureed, or blended.
• Think beyond the dinner plate. Serve vegetables with a protein-rich dip, such as hummus or bean dip, as a snack before meals to help fit in additional servings.
• Look for new ideas. Consider browsing vegetarian cookbooks or recipe websites for inspiration on plant-based side dishes and entrées.

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