{"id":2716877,"date":"2021-02-26T14:13:24","date_gmt":"2021-02-26T03:13:24","guid":{"rendered":"https:\/\/www.healthyman.com.au\/?p=2716877"},"modified":"2021-07-07T16:24:30","modified_gmt":"2021-07-07T06:24:30","slug":"5-ways-sneak-more-veggies-hit-5-day","status":"publish","type":"post","link":"https:\/\/www.healthyman.com.au\/5-ways-sneak-more-veggies-hit-5-day\/","title":{"rendered":"5 ways to sneak more veggies in your diet and hit your 5 a day!"},"content":{"rendered":"<p>You&#8217;ve heard it multiple times, but it seems we&#8217;re NOT getting enough vegetables in our diet. Experts agree we should all be aiming for <a href=\"https:\/\/www.healthyman.com.au\/5-ways-sneak-more-veggies-hit-5-day\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>5 servings of vegetables a day<\/strong><\/a>.<\/p>\n<p>Easier said than done yes? Maybe not.<\/p>\n<h2>5 ways to include more serves of vegetables into your diet<\/h2>\n<h3><b>1. Have veggies for breakfast<\/b><\/h3>\n<p><img decoding=\"async\" class=\"alignnone wp-image-2716252 size-full\" src=\"https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2020\/11\/ham_spinach_egg_muffins.jpeg\" alt=\"\" width=\"3176\" height=\"3061\" srcset=\"https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2020\/11\/ham_spinach_egg_muffins.jpeg 2048w, https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2020\/11\/ham_spinach_egg_muffins-600x578.jpeg 600w, https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2020\/11\/ham_spinach_egg_muffins-300x289.jpeg 300w, https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2020\/11\/ham_spinach_egg_muffins-768x740.jpeg 768w, https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2020\/11\/ham_spinach_egg_muffins-1024x987.jpeg 1024w\" sizes=\"(max-width: 3176px) 100vw, 3176px\" \/><\/p>\n<p>Often people think of breakfast as a no go vegetable zones. Where in fact, vegetables can quite easily feature within breakfast meals and taste amazing as well.<\/p>\n<ul>\n<li><strong>Think about options like omelettes<\/strong> with 1 cup of spinach added and a \u00bd cup of chopped mushrooms. That would be 2 of your 5 servings done by breakfast time.<\/li>\n<li><strong>Think of roasted capsicums and feta cheese on grainy toast.<\/strong> That is 1 serve of veggies there as well.<\/li>\n<li>Or you could add 1 cup of baby spinach or a puck of frozen spinach to your <strong>Healthy Man Meal Replacement<\/strong><b>.<\/b><\/li>\n<\/ul>\n<p>These Ham Spinach and Egg Breakfast Muffins\u00a0 (pictured above) are a fun breakfast recipe that includes a serving of spinach.<\/p>\n<p>Why not add mushrooms or tomatoes to up your veggies.<a href=\"https:\/\/www.healthyman.com.au\/ham-spinach-egg-breakfast-muffins\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong> Find the recipe here.<\/strong><\/a><\/p>\n<h3><b>2. Have veggies or as a snack<\/b><\/h3>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2716813\" src=\"https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2021\/02\/hummus-1.jpg\" alt=\"\" width=\"960\" height=\"960\" srcset=\"https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2021\/02\/hummus-1.jpg 960w, https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2021\/02\/hummus-1-500x500.jpg 500w, https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2021\/02\/hummus-1-100x100.jpg 100w, https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2021\/02\/hummus-1-600x600.jpg 600w, https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2021\/02\/hummus-1-150x150.jpg 150w, https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2021\/02\/hummus-1-300x300.jpg 300w, https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2021\/02\/hummus-1-768x768.jpg 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/p>\n<p>People often head for a piece of fruit as a snack, next time try some veggies instead. Some suggestions for veggie-based snacks are of course vegetable sticks but these could also be served with a \u00a0veggie or legume-based dip (legumes like chickpeas and lentils are deemed veggies!).<\/p>\n<p>How about 3 or 4 celery sticks with some peanut butter? The protein hit will keep you feeling fuller for a little longer as well.<\/p>\n<h3>3. Bulk up your sandwiches<\/h3>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2716887 size-full\" src=\"https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2021\/02\/Vegetarian_Cheesy_Tacos1.jpg\" alt=\"\" width=\"960\" height=\"747\" srcset=\"https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2021\/02\/Vegetarian_Cheesy_Tacos1.jpg 960w, https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2021\/02\/Vegetarian_Cheesy_Tacos1-600x467.jpg 600w, https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2021\/02\/Vegetarian_Cheesy_Tacos1-300x233.jpg 300w, https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2021\/02\/Vegetarian_Cheesy_Tacos1-768x598.jpg 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>When you are having lunch, opt for a meal that you can veggify.<\/p>\n<p>You do not have to stick with salads although they are obviously an easy way to obtain some veggies in your day. Think about bulking up your sandwich or wrap with \u00bd cup of carrot or 1 cup of leafy greens. Try one or the other or both and you could be ticking off another 2 serves!<\/p>\n<h3>4. Eat vegetarian meals more often<\/h3>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2716888 size-full\" src=\"https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2021\/02\/Satay-Fried-Rice.jpg\" alt=\"\" width=\"960\" height=\"684\" srcset=\"https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2021\/02\/Satay-Fried-Rice.jpg 960w, https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2021\/02\/Satay-Fried-Rice-600x428.jpg 600w, https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2021\/02\/Satay-Fried-Rice-300x214.jpg 300w, https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2021\/02\/Satay-Fried-Rice-768x547.jpg 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/p>\n<p>Dinner is the obvious time to include veggies in the meal, but if you have had them throughout the day your plate will not have to overloaded with them, struggling with eating 5 serves.<\/p>\n<p>One way to help with vegetable consumption at night time is to aim to have at least 2 vegetarian meals per week. You can also add salad, steamed veggies, roast veggies, ratatouille or a host of other veggie side dishes to your main meal to get the add vegetable content for the day.<\/p>\n<h3>5. Replace carbs with vegetables<\/h3>\n<p><img decoding=\"async\" class=\"wp-image-2717011 size-full aligncenter\" src=\"https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2021\/02\/zoodles.jpg\" alt=\"\" width=\"960\" height=\"672\" srcset=\"https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2021\/02\/zoodles.jpg 960w, https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2021\/02\/zoodles-600x420.jpg 600w, https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2021\/02\/zoodles-300x210.jpg 300w, https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2021\/02\/zoodles-768x538.jpg 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/p>\n<p>It&#8217;s so easy when your know-how! And you don&#8217;t have to compromise on taste either. Plus you&#8217;ll save a heap of calories.<\/p>\n<p>Try turning vegetables like zucchinis into noodles (zoodles) to use instead of spaghetti or turn cauliflower into rice. With a good curry you really won&#8217;t notice the difference. You can get both pre-made in the supermarket fresh or frozen but it&#8217;s really pretty easy to do at home.<\/p>\n<p>If you&#8217;re watching your calories, find out how many calories in a <a href=\"https:\/\/www.healthyman.com.au\/how-many-calories-in-steak\/\">steak<\/a>, <a href=\"https:\/\/www.healthyman.com.au\/how-many-calories-in-bottle-of-red-wine\/\">Bottle of wine<\/a>, and <a href=\"https:\/\/www.healthyman.com.au\/how-many-calories-in-can-of-coke\/\">coke<\/a>.<\/p>\n<p><a href=\"https:\/\/www.healthyman.com.au\/how-many-calories-do-we-need-to-lose-weight\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;How many calories do you need to lose weight&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:513,&quot;3&quot;:{&quot;1&quot;:0},&quot;12&quot;:0}\">How many calories do you need to lose weight<\/span><\/strong><\/a><\/p>\n<p><strong><a href=\"https:\/\/www.healthyman.com.au\/10-food-swaps-to-aid-weight-loss\/\" target=\"_blank\" rel=\"noopener noreferrer\">10 food swaps to aid weight loss<\/a><\/strong><\/p>\n<h2>Have you tried the Healthy Man Meal Replacement?<\/h2>\n<p><img decoding=\"async\" class=\"size-full wp-image-2715073 aligncenter\" src=\"https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2020\/10\/Healthy_Man_chocolate-675x900.jpeg\" sizes=\"(max-width: 675px) 100vw, 675px\" srcset=\"https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2020\/10\/Healthy_Man_chocolate-675x900.jpeg 675w, https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2020\/10\/Healthy_Man_chocolate-675x900-225x300.jpeg 225w, https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2020\/10\/Healthy_Man_chocolate-675x900-600x800.jpeg 600w\" alt=\"\" width=\"675\" height=\"900\" \/><\/p>\n<p>It\u2019s the perfect low-calorie <a href=\"https:\/\/www.healthyman.com.au\/meal-replacement-shakes-weight-loss-why-they-work\/\">meal replacement shake<\/a> for busy blokes wanting to boost weight loss and improve overall health. It\u2019s full of whey and soy protein which means it\u2019ll leave you feeling full and satisfied and keep you going till your next meal.<\/p>\n<p>If you want to shift some kilo\u2019s, look no further than\u00a0<strong>The Healthy Man\u2019s Meal Replacement<\/strong>!<\/p>\n<p style=\"text-align: left;\">The Healthy Man Meal Replacement is available in <a href=\"https:\/\/www.healthyman.com.au\/product\/meal-replacement-chocolate\/\">Chocolate<\/a> and <a href=\"https:\/\/www.healthyman.com.au\/product\/healthy-man-meal-replacement-vanilla\/\">Vanilla<\/a> and will:-<\/p>\n<ul>\n<li style=\"text-align: left;\">Enhance fat-burning ability<\/li>\n<li style=\"text-align: left;\">Improve gut health<\/li>\n<li style=\"text-align: left;\">Reduce beer belly<\/li>\n<li style=\"text-align: left;\">Increase stamina<\/li>\n<li style=\"text-align: left;\">Increase muscle strength<\/li>\n<li style=\"text-align: left;\">Increase energy, vitality and overall health<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.healthyman.com.au\/product-category\/meal-replacement\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Get your tub of the Healthy Man Meal Replacement here<\/strong><\/a><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>You&#8217;ve heard it MULTIPLE times, but it seems we&#8217;re NOT getting enough vegetables in our diet. Here&#8217;s how to get more veggies in your diet.<\/p>\n","protected":false},"author":71,"featured_media":2716886,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[168,2839,166],"tags":[2845,2846,2847],"class_list":["post-2716877","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-nutrition","category-weight-loss","tag-eat-more","tag-five-a-day","tag-veggies"],"blocksy_meta":{"styles_descriptor":{"styles":{"desktop":"","tablet":"","mobile":""},"google_fonts":[],"version":6}},"featured_image_urls_v2":{"full":["https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2021\/02\/Vegetarian_Cheesy_Tacos.jpg",960,747,false],"thumbnail":["https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2021\/02\/Vegetarian_Cheesy_Tacos-150x150.jpg",150,150,true],"medium":["https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2021\/02\/Vegetarian_Cheesy_Tacos-300x233.jpg",300,233,true],"medium_large":["https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2021\/02\/Vegetarian_Cheesy_Tacos-768x598.jpg",768,598,true],"large":["https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2021\/02\/Vegetarian_Cheesy_Tacos.jpg",960,747,false],"1536x1536":["https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2021\/02\/Vegetarian_Cheesy_Tacos.jpg",960,747,false],"2048x2048":["https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2021\/02\/Vegetarian_Cheesy_Tacos.jpg",960,747,false],"woocommerce_archive_thumbnail":["https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2021\/02\/Vegetarian_Cheesy_Tacos-500x500.jpg",500,500,true],"gform-image-choice-sm":["https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2021\/02\/Vegetarian_Cheesy_Tacos.jpg",300,233,false],"gform-image-choice-md":["https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2021\/02\/Vegetarian_Cheesy_Tacos.jpg",400,311,false],"gform-image-choice-lg":["https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2021\/02\/Vegetarian_Cheesy_Tacos.jpg",600,467,false],"woocommerce_thumbnail":["https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2021\/02\/Vegetarian_Cheesy_Tacos-500x500.jpg",500,500,true],"woocommerce_single":["https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2021\/02\/Vegetarian_Cheesy_Tacos-600x467.jpg",600,467,true],"woocommerce_gallery_thumbnail":["https:\/\/www.healthyman.com.au\/wp-content\/uploads\/2021\/02\/Vegetarian_Cheesy_Tacos-100x100.jpg",100,100,true]},"post_excerpt_stackable_v2":"<p>You&#8217;ve heard it MULTIPLE times, but it seems we&#8217;re NOT getting enough vegetables in our diet. Here&#8217;s how to get more veggies in your diet.<\/p>\n","category_list_v2":"<a href=\"https:\/\/www.healthyman.com.au\/category\/health\/\" rel=\"category tag\">Health<\/a>, <a href=\"https:\/\/www.healthyman.com.au\/category\/health\/nutrition\/\" rel=\"category tag\">Nutrition<\/a>, <a href=\"https:\/\/www.healthyman.com.au\/category\/weight-loss\/\" rel=\"category tag\">Weight Loss<\/a>","author_info_v2":{"name":"Team Healthy Man","url":"https:\/\/www.healthyman.com.au\/author\/team-healthy-man\/"},"comments_num_v2":"0 comments","acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3.1 (Yoast SEO v25.3.1) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 ways to sneak more veggies in your diet and hit your 5 a day! - The Healthy Man<\/title>\n<meta name=\"description\" content=\"You&#039;ve heard it MULTIPLE times, but it seems we&#039;re NOT getting enough vegetables in our diet. 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