Ways to Increase the Amount of Vegetables You Eat


By the end of this session, participants will be able to:

  1. Describe 3 ways to increase vegetables;
  2. Name 3 ways to season food with little salt or saturated fat.

what you need

  • “I don’t like vegetables” handout (See below)
  • Bowl
  • Spoon
  • Mayo
  • Plain yogurt
  • Salt-free all purpose seasoning (e.g. Mrs. Dash)
  • Dried Dill
  • Dried Parsley
  • Minced Onion or onion powder
  • Veggies for dipping
  • Small cups for samples
  • Recipe cards (see below)
  • Samples of brown rice or cauliflower rice with soy-less sauce
  • https://www.davita.com/recipes/sauces-and-seasonings/soy-less-sodium-sauce/r/9316
  • Mason jars to give away
  • Seasonings from recipe to give away
Using vegetables
  • Most people know vegetables are good blood pressure, blood sugar, cholesterol, weight loss, and overall health, but they are still one of the least popular food groups
  • What are some ways people who don’t usually eat vegetables can add them to their diet?
  • Additional suggestions on “I don’t like veggies…” handout
Vegetables don’t have to be eaten plain

Plenty of ways to flavor food, especially vegetables, without a lot of salt, sugar, or saturated fat

  • Lime (juice or zest)
  • Lemon (juice or zest)
  • Garlic
  • Onion
  • Peppers (bell, jalapeño, etc)
  • Pepper
  • Hot sauce
  • Vinegar
  • Fresh or dried herbs
  • Spices
  • Plain yogurt in place of sour cream
Demo easy dip
  • Make dip in advance and chill for samples
  • Have ingredients on hand to demonstrate putting all ingredients together and stirring
  • Offer samples in cups with available veggies, e.g. carrots, celery, tomatoes, bell peppers, broccoli (preferably ones offered at the pantry)

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