Eating veggies is easier said than done for many people.

In this episode, I share a simple but effective tip that I use often with clients re: how to get in a few more servings of veggies each day.

Note that in the beginning of the episode I mention wanting to get clients to 6-8 servings per day. I should have said 6-8 servings of *fruits* and veggies per day - ideally I'd love to see 6 veggies and 2 fruits or 5 veggies & 3 fruits - although with many folks we're working towards 3 veggies & 2 fruits. 

As I mentioned in the episode, I'm working on a compilation of recipes to help people prepare veggies so that they're actually tasty. Just one or two recipes per veggie, suitable for absolute beginners. 

Have a veggie recipe to share? Send it my way: 

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Episode 43 | How to eat more veggies - powered by Happy Scribe

Well, hi there. Welcome to in the clinic with Camille. My name is Camille Freeman. I am a licensed nutritionist and registered herbalist, and in this podcast, I share little tips and tidbits that might be interesting or helpful for other practitioners.

Well, hello. Today I want to share with you one of my favorite client recommendations relating to eating vegetables. I feel almost silly creating a podcast episode about this. However, it's been helpful for enough clients, and I recommend it enough, that I thought, well, you know what? Maybe this will be useful for other practitioners or other people who are trying to eat more vegetables.

So I would say that on average, at least 50% of my clients, probably closer to 75% of them, I would like for them to eat more vegetables. My goal, especially for people who are trying to conceive, but really for most people in general, would be to get folks into the range of six to eight servings a day of veggies. And for some people, this is a really big stretch. So sometimes we're just trying to go up by one or two servings to get into the kind of three or four range, which is great too. I think any quantity can be helpful if you're going in the right direction.

And this is not always an easy task for people, especially now. Things are hard. There's just a lot going on. People are juggling a lot. And, yeah, even the simplest things are really challenging these days.

So I find that it's not really that helpful necessarily to just say, I'd like for you to add two servings of veggies a day. This is one of those easier said than done situations. So the most handy and convenient thing that I have found to recommend to clients when I want them to eat more vegetables and I really think that that would benefit them in the long term is I have them go to the store or order whatever they're doing to get their groceries, order things that they know they like to eat. Some of the favorites universally are things like red peppers. Those are pricey, but still, for some people, those are really great.

Carrots, cucumbers, celery, these types of things. Some people really like baby tomatoes, cherry tomatoes, any vegetable that's good raw. So I have them pick out two or three, at least, of those veggies from their shopping list, come home immediately, wash them. Side note, but washing in cold water is actually more effective at removing residues than hot water. So you want to wash in cold water, wash them in cold water, and go ahead and chop them up right away.

Then I have people put them on a plate in their fridge with a thing of dip of some sort in the middle. So this could be hummus. It could be ranch of people like that. It could be a homemade tahini, depending on how fancy people are and how much they like to make their own foods and how many food restrictions they have in terms of are they gluten free, dairy free, whatever. You can pick out a dip that they really like, and that way it's just sitting there in the fridge ready to go.

Every time they open the fridge, there's a plate, a platter with some vegetables that are ready to eat. And a lot of people will find that they just snack on that. A lot of people bust it out as they are making dinner so they can chomp on some veggies before dinner. This also works well for children who get if they're anything like mine, they inevitably get hungry and desperately need a snack 30 minutes before dinner is being served. So if you can just go ahead and serve them this veggie platter that's already chopped up, ready to go, you will find that both you and anyone else in your household eats a lot more veggies.

That way, depending on which veggies you get, it will last in the fridge four or five days, maybe more. If you get veggies that are a little bit more tender, like sometimes the tomatoes or the peppers might get a little bit less crunchy over time. You can invest in a platter that has a cover on it, or you can get one of those silicone thingies, I don't know what they're called, but you can put them over anything that has kind of a lid on it or a lip on it. So you can cut them up on a plate or a tray of some sort with a lip and cover them with the silicone thing so that'll work in a pinch. But I actually really like them to be visible, so I like people to be able to see that there's veggies there, not in a container with a lid on it and with a dip already there, ready to go.

You could perhaps leave the lid on the dip, but the veggies are just chopped ready. All you're doing is just kind of reaching in there, dipping it and eating it. So that's an excellent way to increase the veggies that you or your clients are eating. It's pretty simple. This is also something that can be assigned to a partner if one person is ill or pregnant or for whatever reason can't chop, doesn't like to chop.

That is something that older children, partners, people who want to help, can do for you, is chop up the veggies. And so they're just there so easy. And I found this to be pretty successful for a lot of clients. It also gives that added thing of choice to like, some people like raw zucchini and raw squash. Other people are like, oh, no, thank you.

So you just pick the ones that you know you like to munch on, and then they're there ready for you to munch on when it's time to do it. So I hope that's a helpful tip for you. It's very obvious. I'm sorry. But anyway, I found that it's really helpful.

And lastly, I'm working on a list of recipes, some of my favorite recipes for each type of veggie, because that's another thing I find that a lot of clients just don't know how to cook veggies very well or how to prepare them in ways that are tasty. So no wonder they don't like Brussels sprouts or asparagus or whatever else. So I'm in the process of doing that. If you happen to have one or two recipes that you're like you know what, people who don't like broccoli, they like broccoli when it's prepared like this, I would love to have it, because I'm working on that list. I'll be sharing it with everybody when I get it done.

Which, side note, maybe a while. Things take a while these days. But anyway, if you have a recipe you'd like to share, I would love to know about it and send it my way. It's Or you can just go to my website and go to the contact area there and send it to me that way.

All right, I hope that was helpful, and I'll will talk to you very soon.

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