Article by Joana Resende, Nutritionist of the UPFit Program. 

According to the food wheel, you should eat 3 to 5 portions of vegetables per day. Vegetables are rich in vitamins, minerals, antioxidants and fiber. In addition to their nutritional value, they also contribute to satiety, good intestinal function, strengthening the immune system and combating chronic diseases.

Despite all the benefits it brings, it is still very difficult to include vegetables regularly in your diet. There are, however, ways to “disguise” these foods and include them in a more varied and creative way. Here are some suggestions:

1. Make colorful soups

Prepare nutritious and comforting vegetable soups, as they will also provide satiety. For example: julienne soup, pumpkin soup with leeks, tomato cream, etc.

2. Combine vegetables with foods you like

Cooking vegetables together with other foods of your choice, such as meat, eggs or fish, can be a good option to make them tastier. Example: codfish à Brás with leeks, scrambled eggs with asparagus, etc.

3. Prepare roasted vegetables

Bake in the oven or in the air fryer seasoned with a drizzle of olive oil (or use olive oil spray), a pinch of fleur de sel and aromatic herbs is an excellent option to make your vegetables even tastier.

4. Make purees

Vegetables such as pumpkin, chayote, cauliflower, courgette, broccoli and other vegetables can be used in the preparation to accompany the protein component of the meal.

5. Garnish the sandwiches with vegetables

In addition to increasing the nutritional value and fiber of the meal, it will also help to increase satiety. Including lettuce or arugula, tomatoes, and cucumbers can be great options.

6. Try new juices and smoothies

Carrots, cabbage, beetroot, spinach and other vegetables can be combined with milk or yogurt and fruit or cereals in a blender and be another alternative to increase your consumption.

7. Be adventurous and creative!

Vegetables can be prepared in many different ways, depending on the type of cut and cooking method. Avoid monotony and use different spices, herbs and sauces!