Why adding more vegetables in your diet is important to you and how to do it
Why are vegetables important to you?
Vegetables include lots of vitamins, minerals, fiber and water. Most of them are low in carbohydrates.
You should eat plenty of them daily to keep up your optimal health.
Vegetables are an important part of a healthy keto diet- which I recommend to my clients.
According to Dr.Berg (2017) vegetables play a crucial role in balancing your hormonal imbalances.
When you fix your hormonal balance, your body will start losing fat naturally. A healthy body will not carry extra weight in it.
Vegetable fiber will control your insulin hormone.
If your insulin hormone is in imbalance it will create a state called insulin resistance.
Insulin resistance is the most common reason for obesity and weight problems (Fung, 2016).
That’s why adding vegetables into all your meals is really important if you want to stay at your optimal weight.
How much should you eat daily
I recommend you to get at least 500 grams of vegetables daily. Assuming your stomach can handle it.
If you don´t eat much vegetables on a regular basis you might want to start adding them gradually.
Otherwise they might cause you stomach problems (such as constipation, diarrhea or gas..)
It is important that you always listen to your body and make this type of changes one step at a time.
Sometimes adding vegetables to your diet is easier to say than done.
Let’s be honest, most of us (including me) don´t have huge cravings for broccoli or kale.
If you cook for the whole family you have to take into consideration others preferences as well.
If your whole family is not on keto, most likely they will fill their plates with pasta or rice rather than with steamed cauliflower.
Adding vegetables is still beneficial for them and that’s why I want to give you tips on how to add them in everyone’s meals.
Smoothies are a simple way to consume large amounts of vegetables. Make a habit to drink one each day.
A smoothie is a wonderful breakfast (if you are not fasting).
You can also bring it to work with you in a shaker and drink it with your lunch.
If you do strict keto, green smoothies are your best friends.
My base recipe for green smoothie is simple: lots of leafy greens, frozen broccoli and some lemon juice.
Then you just add whatever you like or might have in the fridge there.. cucumber, zucchini.. Fresh herbs like mint work very well in green smoothies.
If you are not doing very strict keto you can add berries and coconut milk or full fat yoghurt in your smoothie.
If your kids are not on keto add some banana in their smoothie to bring some sweetness.
2. Salad bar
Arrange a salad bar at home.
Set out a variety of chopped vegetables in small bowls and let everybody create their own perfect salad.
Make sure you have at least one source of protein and one source of fat.
Protein can be e.g. meat, chicken, fish or eggs.
Good fat sources are olives, avocados, olive oil or cheese with high fat content. Oil will make a great salad dressing as well.
Chopped vegetables make a great snack when you combine them with cheese or nuts.
You can dip them into your favorite dip sauce. Just make sure that sauce is suitable for your keto diet.
3. Add vegetables on your (keto) bread
(Keto) bread loves big piles of vegetables on it.
Add lettuce, cucumber, peppers, tomatoes or whatever you prefer on or in between your bread or sandwich.
The Internet is full of wonderful keto bread recipes. You just have to find your own favorite.
You can also make so called unwiches. They are sandwiches wrapped in lettuce.
Frying pan cooked eggs make a good bread substitute. Just let the egg cool down after cooking and top it with your favorite toppings.
4. Add and replace
You can easily add vegetables in soups and stews.
One good trick is to cook them in a different way. If you don´t like steamed brussel sprouts, try to stir fry them in butter.
If you still haven’t tried cauliflower pizza crust now it’s time!
Doing keto doesn’t mean giving up on your favorite comfort foods.
5. Be open minded and try something new
Many times we eat same thing over and over again.
Try some new vegetables!
Pick something exotic to get your family’s curiosity.
If you all shop together let everyone pick up what they want. Then you guys cook and taste them together.
After a meal you can vote if this newcomer did make it´s way into your regular use.
Thanks for reading 🙂
This blog post is an example of tips that I share with my clients if needed.
I offer personal coaching to be able to help on your keto journey as best as I can.
If you are interested in my personal keto coaching please read more and never hesitate to contact me 🙂
Dr.Berg (2017) The New Body Type Guide: Get Healthy Lose Weight & Feel Great.KB PUBLISHING ALEXANDRIA, VA
Fung, J. (2016). The Obesity Code: Unlocking the Secrets of Weight Loss. Scribe Publications.
Keto Coach Sari is a certified keto coach and a wellness blogger. She offers one on one keto and intermittent fasting coaching online.