However, many housewives still have difficulty bringing enough green vegetables into their meals because of family members' eating habits, tastes, or limited time.
Therefore, the right way to supplement green vegetables is not only about eating more vegetables, but also about diversifying food sources and processing methods.
First of all, green leafy vegetables should be prioritized such as mustard greens, water spinach, Malabar spinach, spinach or broccoli. These are foods that can be easily combined into soups, stir-fried, boiled or steamed.
Instead of just using one type of vegetable for many days, housewives can alternate vegetable groups to make meals richer and provide more nutrients.
Another simple way is to increase vegetables in familiar dishes. You can add mushrooms, carrots, cabbage or green vegetables to eggs, noodles, porridge, soup or stir-fried dishes.
For families who rarely eat vegetables, this is an easy method to apply because vegetables are combined with familiar dishes.
When preparing rice, housewives can apply the principle of reserving about half of the portion for vegetables and plant foods, while combining with appropriate protein and starch sources.
Besides green vegetables, fiber is also found in beans, fruits, whole grains and some nuts. Therefore, the menu should not only depend on vegetables but needs to diversify fiber sources. Fruits can be used in snacks, beans can be added to soup or salad, and brown rice and whole grains can replace a portion of refined starch.
Finally, when increasing fiber intake, housewives need to do it gradually and encourage family members to drink enough water for the body to adapt, avoid feeling bloated or uncomfortable.
A diet rich in vegetables, diverse in food and maintained regularly will help family meals be both delicious and support the formation of a long-term healthy eating habit.
