Having a smaller meat portion but adding a salad at dinner is an example of a good substitution. Snacking adds a lot of calories too. Switch out your cookies for some carrots to cut back on a lot of calories and fat.

As a bonus, watery vegetables can help keep you hydrated too.

While technically not a leafy green, cauliflower is also very healthy and has similar benefits. Leafy greens also boost your cardiovascular health, which is definitely a good thing!

Fiber also helps maintain your digestive and cardiovascular health. More fiber will benefit your overall health, not just your weight. [8] X Expert Source Tara ColemanClinical Nutritionist Expert Interview. 22 October 2020. As a general recommendation, women should get 20-25 g of fiber each day and men should get 30-38 g.

Starchy vegetables are still packed with nutrients and you definitely don’t have to avoid them altogether. Just don’t have them every day.

If you’re usually on the move, try putting some carrots and celery in a plastic bag to snack on. These should last all day without refrigeration. You can cook the vegetables for your snacks too! There are no rules, as long as you eat your veggies.

You can also add lots of other vegetables to your omelets. Tomatoes, onions, asparagus, and beans all go great with eggs. You can also cut back on the number of eggs you use. If you usually use 3, cut back to 2 and add more spinach.

Some delicious vegetables to add to pasta include spinach, beans, peas, asparagus, peppers, broccoli, tomatoes, and zucchini. For an even bigger veggie boost, replace regular pasta with spaghetti squash![13] X Research source

While technically a fruit, avocado is another great sandwich topping that will help fill you up. Watch the condiments on your sandwiches too. Mayonnaise and mustard are full of fat. Try hummus instead. You can also make a wrap or sandwich that’s completely vegetables with some roasted and seasoned veggies.

For a delicious idea, try making some vegetarian lasagna. There are also easy ways to make classic meals into vegetarian ones with a quick ingredient change. For example, you can make vegetarian tacos by replacing meat with black beans. Get creative too! Experiment with some of your favorite vegetables to see what works best.

Remember to wash vegetables carefully, especially if you’re eating them raw. Rinse them under cold water and rub them gently, then dry them off with a clean towel. [17] X Trustworthy Source US Food and Drug Administration U. S. government agency responsible for promoting public health Go to source There is a common theory that raw vegetables are healthier than cooked ones. It’s true that some vitamins are dissolved during the cooking process, but in some cases, cooking can increase the antioxidants in veggies. As long as you follow a healthy diet, cooked vs. raw shouldn’t be a big problem. [18] X Research source

The steaming time depends on the type of vegetable you’re cooking and how big it is. Steaming time for some common veggies includes: 3 minutes for peas; 3-5 minutes for green beans, spinach, and leafy greens; 5-6 minutes for broccoli, cauliflower, and asparagus; 6-8 minutes for carrots; 8-10 minutes for brussels sprouts. [20] X Research source Poke the vegetables with a fork if you aren’t sure if they’re done. When they feel tender and the fork goes in easily, they’re ready. You can also do this without a steamer by boiling the vegetables directly in the water.

Like with steaming, the roasting time depends on the type of vegetable. Some common cooking times include: 10-15 minutes for asparagus, zucchini, bell peppers, sliced up squash, and broccoli; 15-20 minutes for brussels sprouts, carrots, green beans, and mushrooms; 20-30 minutes for potatoes, squash, corn, and onions. [22] X Research source Good vegetables to roast include eggplant, zucchini, squash, potatoes, tomatoes, and cauliflower. Don’t add too much olive oil. This is good for flavoring, but increases the amount of calories and fat in the meal.

The other advantage is that canned vegetables last a long time, so you won’t have to shop as often or worry about your vegetables spoiling. Canned vegetables are also much cheaper than fresh ones, so they’re a great choice if you’re on a budget.

If you want some flavoring, just drizzle a bit of olive oil on your vegetables. This gives some flavor with a good dose of healthy fats. You can also dress vegetables up with pepper, a bit of salt, vinegar, and other spices like thyme or basil.