How to Eat Veggies at Every Meal

This Week's Get Fit Challenge: Add Veggies to Every Meal

The last three challenges have been about giving something up — sugar, dairy, or meat — but this final challenge is all about adding something to your diet, so you get to eat more, not less! If you feel like you haven't been getting enough veggies lately, for this week's Get Fit For 2014 challenge, we're urging you to add veggies to every meal and snack.

Why You Should Eat More Veggies

Research shows that diets filled with vegetables are healthier for a number of reasons. Veggies are low in calories, so they help you lose or maintain a healthy weight, which can prevent issues linked to obesity such as high-blood pressure, heart disease, and diabetes. Veggies are also packed with vitamins, minerals, and antioxidants, which boost your immune system and ward off disease. Their high-fiber content is also a big reason for loading your plate up, to not only keep you regular and prevent bloating, but also get 25 to 30 grams a day, which can reduce your risk of breast cancer. If losing weight is your goal, fiber also fills you up to curb your hunger, so you eat less.

How to Do It

Telling yourself, "I'm going to eat more veggies," is a great first step, but if you want to ensure it actually happens, you need to have a plan, and here it is — add veggies to every meal and snack. Can't see yourself chowing on carrot sticks for breakfast? You don't have to. Here are some easy ways to nosh on veggies throughout your day:

Breakfast:

Snacks:

Lunch or Dinner:

Dessert:

After the Challenge

At the end of the week, assess how your veggie-eating ways make you feel. Do you have more energy? Is your digestive system happier? Did it help curb your sugar cravings or help you lose weight? If you're loving this new way of life, keep it up! Here are some filling vegan soups and meatless sandwiches chock-full of veggies. And for dinner, these vegetarian meals are packed with protein, while these are low in calories.

It's not too late to enter our Get Fit 2014 Giveaway for a chance to win $1,000 worth of Champion Athleticwear and a three-night stay for you and a friend at the tranquil and inspirational Red Mountain Resort in Utah! Follow our 31 Days of Fitness workout program to rock your New Year with daily workouts.

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