This poster is from the Second World War, and it’s just as relevant today as but for different reasons.⠀
Today we are surrounded by food. Albeit highly processed (UPF), generally high in calories and nutrient poor. It’s never been easier to get of food which is stark contrast to when this poster was first published.
But you eat loads of vegetables right?
But do you, really? Adults as well as children can be ‘selective’ when it comes to eating vegetables, perhaps sticking to the same 2 or 3 vegetables not venturing far from what’s familiar.
I tell my children that vegetables, especially sweetcorn, peas and carrots are natures sweets!
As simplistic as that sounds, vegetables are SO good for us. Not only do they contain essential vitamins and minerals that are vital, the fibre is also something that we really do need to eat more of.
Consuming enough fibre is linked to a reduced risk of over 70 chronic diseases, including heart disease, type 2 diabetes, and various cancers. It’s a simple yet powerful way to improve your overall health and well-being.
So perhaps now you’re open to eating a few more vegetables? But should you opt for fresh, frozen or tinned vegetables? The best option often depends on your personal preferences and specific nutritional needs.
- Fresh: Fresh vegetables are often the tastiest, especially when in season. They’re also a great source of vitamin C, which can be sensitive to heat. Check out special offers at the supermarket and check the per kg weight. Pre-packaged options will cost more that loose options, so just buy what you need and save on waste too!
- Frozen: Don’t underestimate frozen vegetables! They’re often flash-frozen shortly after harvest, preserving nutrients. In some cases, like spinach, frozen varieties may even have more nutrients than fresh. Options such as onions, peppers, mushrooms and carrots are chopped making dinner prep just that much quicker! My freezer staples include peas, sweetcorn, chopped onion, chopped peppers and edamame beans – which will boost the protein to any dish as they contain 11.5g of protein per 100g!
- Canned: Canned vegetables can be a convenient and healthy option. They’re a great way to reduce meat intake and costs. Just be sure to choose varieties without added sugars or excessive sodium. To further reduce sodium, rinse and drain canned vegetables before eating. My favourite canned vegetables include potatoes (a great addition to a curry or omelette), chickpeas and lentils.
No matter which option you choose, incorporating a variety of vegetables into your diet is key to a healthy lifestyle.
My tips for eating more vegetables every day
- Children during weaning are great at eating vegetables, but as they get older and exercise their own free will, getting them to eat what was once ‘their favourite’ vegetable can feel like an uphill struggle. Try to get them to choose the vegetables at the supermarket and just give them small amounts to start with. Don’t be disheartened if even after choosing the veg and helping with the prep they refuse to eat it. It’s just part of the learning process and keep it up! Remember, if they see you eating something and enjoying it, one day they may consider trying what you’re having.
- Adults as well as children can sometimes stick to ‘safe’ vegetables like sweetcorn and potatoes for example. Experiment with hiding vegetables in foods. Have you ever tried finely chopping carrot, celery and onion and adding it to a pasta sauce? In Italian cooking this is known as a Soffritto and this forms the foundation of many soups (like minestrone), stews, pasta sauces. Use a food processor to finely chop the vegetable and the sauce will help it hide in the sauce.⠀Check-out the recipe link below to try my very own tried and tested Ragu recipe which is one of my most popular recipe blogs. Adding finely chopped onions and peppers to a chilli will take your chilli to another level with very little effort. A link to my own recipe is below for you to try!
- Sometimes dislike for a vegetable is down to texture. Try cooking carrots so that they have a little bite to them (al dente) if you find them soggy. Or perhaps you’d prefer them grated or cut into batons to eat as a snack? If you don’t like cooked carrots, try them raw either grated or in batons. White and red cabbage are delicious in salads and grating them cuts down on prep time!⠀Below is a link to a delicious slaw recipe for you to try!
If you’d like to know more about the packages I offer, check out the link below and get ready to take the first step in addressing your nutrition goals
Image – Turn Over a New Leaf by James Fitton (1899 – 1982)
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