I tried to eat vegetables every day for a month and found my favourite meals

• To see how I would feel, I ate vegetables every single day for a month.
• It was much easier to find creative ways of sneaking vegetables into my meals after I learned how.
• This experiment was a success for me. I experienced both mental and physical benefits.

Everyone has heard the advice to eat more vegetables. The CDC estimates that 1 in 10 Americans is affected by the disease. Americans actually consume the daily recommended amount.

Even though I love vegetables, it is difficult for me to eat them as often. I settle for lettuce in sandwiches or shredded carrots in sushi.

I made a personal resolution to adopt healthy habits in the new year and challenged myself to include vegetables in every meal for at least four weeks.

Continue reading to learn more about it and how it made you feel.

Notification: If you are considering major changes in your eating habits, consult a licensed dietitian or nutritionist before making any changes.

Before I began, I spoke with multiple nutrition experts in order to create a plan.

Going from occasionally enjoying vegetables to eating them every day seemed like a daunting task — I couldn’t tell you the last time I ate veggies for more than four consecutive days.

I was not concerned about increasing my vitamin- and mineral intake but I was concerned about possible unpleasant physical symptoms. Consuming too many legumes, onions, or other high-fiber veggies Can cause gastrointestinal problemsConstipation, bloating and abdominal pain.

However, Lizzie Streit, registered dietitian and author of cookbooks, said that this is not a significant concern because most people don’t meet their daily fiber requirements.

“If you started eating an artichoke a day, or a [multiple] artichokes a day, that might be something you want to cut back on …” Streit said. “But overall, as long as you’re varying your vegetable intake and trying to keep it to moderate amounts that make up just about half of your plate at meals, it probably shouldn’t be an issue.”

Diana Savani is a registered dietitian, creator of Savani WellnessHe also shared a similar opinion and stated that any discomfort I might experience during my challenge would likely only be temporary.

“Everybody’s body is different and reacts differently to different diet patterns,”Savani spoke to Insider.

The experts recommended that I drink enough water to avoid any side effects. This way of eating can offer many benefits.

It is believed that consuming a variety of vegetables regularly is beneficial. Reduce the risk

Heart disease

, stroke, and certain types of cancers Lower blood pressureImprove digestion. Savani explained that eating vegetables every day can lead to positive changes in just a few short weeks.

Streit explained that, although 2 1/2 cups of vegetables should be consumed daily for a 2,000-calorie diet (the standard recommendation), it can go up to 4 cups depending how much you eat and how active you are.

Savani and Streit advised me to eat half of my meal with vegetables.

Week 1 check-in: I bought a variety fresh, frozen, as well as canned vegetables.

My typical produce haul generally consists of some type of greens, tomatoes, cucumbers, onions, and avocados — all of the ingredients to make a standard house salad and really good toast.

Each of these has its own micronutrients. However, the experts suggested that I diversify my diet to reap the maximum benefits.

“One helpful technique for people starting out is to make it a goal to try one new vegetable a week or two new vegetables a week,” Streit told Insider. “Over time you can start to branch out and see which vegetables work best for you.”

Streit’s advice was a constant reminder as I packed my cart with a variety of vegetables, including red and yellow tomatoes. However, nutritionists often consider it a vegetable.A variety of greens and mushrooms, which are fungi but are also considered vegetables by nutritionists, can be found in this section.

I also bought several bags of frozen broccoli and carrots. Streit claimed that frozen vegetables can be just as nutritious and healthy as fresh vegetables, as they are picked at peak ripeness.

Plus, I would have more freedom in my meal planning as I wouldn’t have to worry about them spoiling too quickly.

Week 1. Made sure to have a salad with every meal

It was the best way to keep my promise if I wanted to be consistent. However, I did eat foods that I liked.

I prefer salads with other foods, such as pasta and sandwiches. I try to ensure the vegetables take up at least half of the plate, just like the experts recommended.

While this was fine for the first few day, I was eager to change things by the middle part of the week.

I made a flatbread from a Trader Joe’s pizza crust, and topped it up with tomatoes, red bell peppers, and mushrooms. For extra greens, I added a side salad.

On Thursday, I sautéed the mushrooms I had leftover from my pizza with some broccolini, olive oil, garlic, and a shallot for a light lunch, finishing the combo off with a squeeze of lemon.

The garlic and citrus added a kick that really made the natural flavors of the broccolini stand out, without the need for any sauce or butter. It was delicious and my body felt full until dinnertime.

Another standout meal was my vegetable chili, which I made with red pepper, sweet potato, onion, garlic, tomato, jalapeño, beans, and corn.

It was so satisfying and delicious that I nearly forgot it was almost all vegetables. Although it could have been great with turkey or ground meat in the mix, the combination of ingredients and spicy seasonings such as cumin and chili powder was so delicious on its own.

The chili was delicious and I ate it all in two days.

At the end of the first week I was proud of myself for sticking to my promise.

Because I am so used to my routine, I decided that I would eat bagels and frozen chicken nuggets every day until day 5. After I had finished the last bit of my chili, I felt confident in my ability and will continue.

Week 2 Check-in: I discovered more ways to enjoy vegetables

This week, I was focused on creative ways to include vegetables in my diet.

Savani told me that one way to sneak more vegetables into my day — especially ones I don’t like much on their own — is to mix them with eggs for breakfast. Although I wouldn’t normally choose broccoli to eat as a side, it was exciting to try it in a scramble.

A second strategy that I used to maintain my momentum was to substitute carbs for meat or vegetables.

Week 2: This week, I decided to try something different and enjoy veggies with my breakfast

Savani’s suggestion was followed and I added broccoli to an egg scramble.

Additionally, I found creative ways to replace meat with vegetables, making a burger with a black-bean patty instead of a turkey one and later sautéing sliced portobello mushrooms with garlic and jalapeño as a taco filling.

These tacos could have been made with beef or chicken but the mushrooms and kale are delicious all by themselves, especially when topped with avocado cream.

Although technically I’m not a vegetarian, I set a 2021 goal to cut down on my meat consumption and to eat more plant-based proteins. This challenge helped me accomplish that.

I felt like I couldn’t turn on the oven or stove one evening so I created a modified version. Roasted-beet saladStreit’s blog, “It’s a Veget World After All” shows how to use pre-roasted beets, and add a spring mix for extra leafy greens.

This dish was a perfect example of creativity in salads. This simple combination of vegetables can be transformed into a delicious meal that I would order from a restaurant by simply adding burrata and an orange-balsamic glaze to the beets.

Raw vegetables are more enjoyable when you don’t eat them raw. Any kind of cheese, or other non-veggie toppings like nuts and seeds can give any dish more flavor and make it more substantial.

When it was raining and cold outside, I made vegetable minestrone soup. This meal was easy to prepare and packed a lot of flavor.

This was a dish I loved because it could be prepared in large batches to be eaten over several days.

Week 3 Check-In: I felt more motivated around the house

After two weeks of consistently eating vegetables and staying super hydrated, my digestion had significantly improved, and I felt more motivated to keep active — but I wasn’t sure if the latter came from my upped nutrient intake or the excitement that my new habit was having a positive impact on me.

I also snacked less than usual, especially on days when I had vegetables for breakfast.

Before this challenge, I was very inconsistent with my eating habits. I used to pack grab-and go salads from the grocery shop for lunch and spend the rest of my time ordering takeout.

On some days, I would snack on dips, chips and other sweets until I couldn’t bear to cook a proper meal. There’s nothing wrong in enjoying these foods but I didn’t find this eating style to be healthy. I was often sluggish and bloated.

I found it easier to keep to a regular eating pattern once I started to include vegetables in my meals. Although I still enjoyed and craved my favorite salty snacks, I wasn’t reaching as often for them before the challenge.

I was able to avoid burnout by keeping a steady stream of inspiration. Even though I don’t have the best skills in the kitchen, I did keep a bookmarks folder with some delicious recipes on Instagram.

Week 3 I finally managed to make vegetables taste good enough to eat.

Although it took some effort to find the best way to enhance the flavor of vegetables, such as consulting recipe blogs, it was worth it. My meals were so much better.

My favorite way to make vegetables taste better was to use dried oregano, thyme and rosemary. But even adding just chopped garlic can make a big difference.

I started this week by making vegetable burritos for the fridge. Each one consisted of a mix of yellow squash, zucchini, and spicy black beans.

I then decided to experiment with something new, so I picked up eggplant, which is technically a fruit but is Many nutritionists consider this vegetable..

In the past, I’d avoided eggplant because I didn’t really know what to do with it since it’s quite delicate — if you overcook it even slightly, the flesh turns into a soggy mush. It’s a versatile and delicious vegetable that I found out after trying many different recipes.

A delicious flatbread was made with roasted eggplant, lemon, and feta. Combining the nutty flavor of the eggplant with citrus was paired with a flaky crust was a wonderful combination that reminded me of springtime.

Inspire by eggplant bruschettaI found a recipe online and made dinner for myself. I used Trader Joe’s sauce from my stash to top the produce.

I thought it reminded me of eggplant Parmigiana but in a smaller, more snackable version. These were delicious as an appetizer and so filling, I ended up eating less of my main meal.

I prepared one of my more simple and easy meals this week by roasting carrots in olive oils, garlic, dried thyme, and baking them until tender.

It was delicious and easy to prepare, even though it wasn’t very impressive.

Week 4 check in: It didn’t feel like a challenge any more

Participating in this challenge has taught me one thing: cooking vegetables with herbs is key to their transformation. “edible”To “good,”No matter how prepared they are.

While salt and olive oil are great, a sprinkle of Italian seasoning oregano really elevates any veggie-packed dish. My other favorite spices are smoked paprika and garlic and chili powder, coriander and thyme and basil.

A little lemon zest on kale or oven-roasted veggies added a bright, fresh flavor to my meals. Also, a squeeze of lime made any dish I paired it with spicy toppings more balanced.

Making sure to prep certain vegetables or entire meals beforehand made it so much easier for me to keep my promise. And I was thrilled to begin my final week of the experiment.

I felt less like I was taking part in a challenge and more like I was enjoying food that I liked and made me feel good.

Week 4: It was a blast working with cauliflower and kale

During my final week of the challenge, some of my favorite meals were roasted butternut-squash-and-kale couscous, mushroom-and-carrot stew, Buffalo-style cauliflower, and vegetable curry.

I used my oven to roast a mixture of butternut, parsnips and carrots. The result was so good that I had no dressing or toppings.

The natural sugars that caramelized in the dry heating resulted in a sweeter, more toasted flavor.

I honestly don’t know how it happened, but this is how I cooked vegetables. I doubt I’ll ever steam them again.

I also made a stew of kale carrots and mushrooms as well as a salad of kale and squash. Both of these dishes were rich in fall flavors.

Superbowl Sunday was my first time making Buffalo cauliflower, instead of ordering wings.

After breading and baking the florets in the oven I drizzled Buffalo sauce on them and served them with celery, herbed yogurt dip and celery.

Final check-in: I was pleasantly surprised by the results.

By the end of the four weeks, the benefits I experienced from eating vegetables every day were clear — my stomach felt significantly less bloated than it had been all throughout 2020.

I felt fuller faster when eating vegetables with my meals, which helped me avoid overeating. It’s possible that my change in eating habits was due to this challenge, which encouraged me to cook at-home rather than ordering sodium-rich takeout.

My face was less puffy but that could have been because I had been staying hydrated. I was not complaining.

This challenge had more benefits than just physical. I felt more motivated to achieve my other health goals and ate more vegetables. I noticed that I was more determined to get enough water and exercise, even if it meant walking around my block.

Plus, I was more conscious of my eating habits and started to pay attention to how food made me feel. This encouraged me subconsciously to make healthier choices.

Although I still enjoyed my favourite sweets, I was less likely than I used to to make them my default.

I was proud that I could keep my promise. Although I cannot be certain that I met my daily recommended intake, it was an incredible achievement to eat vegetables for a whole month.

It was much easier to eat vegetables every day after I realized they could be more than bland broccoli and salads. By trying new foods, I learned how to make healthy meals I truly enjoyed.

Anyone who is considering adding vegetables to their diet should try these methods. Savani and Streit stated that adding one additional vegetable per week can make all the difference.