12 Diet Strategies To Increase Health and Happiness

Did you know that eating an abundance of veggies can also make you happier? Studies show that eating lots of vegetables make us feel good, increases our happiness and sense of well-being, increases our vitality and motivation, and even increases curiosity and creativity. How’s that for instant gratification? And what better time to start than summer when there is an abundance of fresh produce to choose from?

At Natural Grocers, we’ve long recommended 3-6 cups of vegetables a day, and many studies support this recommendation to gain optimal health benefits. If you’re new to eating veggies, don’t let the goal of 3-6 cups a day intimidate you. Start with what you know you like. If you like cucumbers and green beans, great! Eat them. Every day. Then take a cue from the professionals! Because we know dietary changes can be hard, we asked our nutrition professionals for their favorite ways to eat more veggies.

Veggies Are good4u, But Not With A Side of Pesticides!

As important as it is to eat your veggies, it is equally important how those vegetables are grown. Many people don’t realize that testing has found 230 different pesticides and pesticide residues on conventionally grown produce, and a single food can have up to 20 different pesticides, many of which can’t be washed or peeled away. All of that health benefits that come from eating vegetables may just be null and void when you ingest a plethora of pesticides with them! Choosing organically grown vegetables minimizes exposure to these harmful pesticides and herbicides that have been linked with lower IQ and ADHD in growing children, kidney and liver damage, oxidative stress, certain cancers, Alzheimer’s disease, and increased antibiotic resistance. In one study, adults who switched to organic had 96 percent fewer pesticide breakdown products in their urine after just one week! This benefits you, your children, and farmers and farm workers who may be exposed to these chemicals.

We gathered up favorite tips from our nutrition professionals on how they incorporate more veggies into their meals, so you can, too!

Roast a large batch of vegetables to keep in the refrigerator for easy access through the week— try sweet potatoes, beets, carrots, cauliﬂ ower, and/or broccoli. Warm or cold, roasted veggies are delicious additions to salads and grain bowls, served with fried or scrambled eggs for a quick breakfast, or eaten as a simple side.
A little prep goes a long way — choose three or four of your favorite veggies to eat raw (think cucumber, sweet peppers, radishes, carrots), cut them up and divide them among small storage containers that are easy to bring on the go.
Aim to eat at least one large salad with a variety of veggie toppings every day. And while we’re talking salads, think outside of the lettuce box—try shredded cabbage topped with mint, cilantro, peppers, and cashews; chopped tomatoes, cucumbers, and fresh herbs; or thinly shaved fennel topped with slices of your favorite citrus fruit. There are many ways to eat salad, and it doesn’t always have to include lettuce.
Love pizza? Load it up with veggie toppings and after it has baked, add a heaping pile of arugula tossed in lemon juice and olive oil. Better yet, substitute your regular pizza crust for a cauliﬂower one!
Keep your fridge stocked with sauerkraut and other fermented vegetables—they make easy, no-prep sides and snacks and are great toppings for sandwiches, wraps, and salads.
Toss a handful or two of baby spinach, frozen cauliﬂower, or frozen zucchini into your smoothie—once it’s blended, you’ll never know it’s there. Roasted beets are also a fun addition to smoothies, adding a touch of sweetness and vibrant color.
Sometimes a good sauce or dip is the key. Try buffalo sauce drizzled on roasted cauliﬂ ower, marinara sauce dolloped over sautéed zucchini and eggplant, your favorite salad dressings repurposed as a veggie dressing (chopped celery mixed with blue cheese is a favorite), or pesto and hummus for raw veggie dipping.
“Hide” veggies like chopped spinach or kale, shredded carrots, shredded zucchini, or ﬁnely minced mushrooms in meatloaf, taco meat, burgers, or spaghetti sauce.
Don't forget about veggies for breakfast! Try sautéed vegetables with eggs, finely shredded carrot and/or zucchini in pancakes or oatmeal, or even your favorite veggie-loaded lunch or dinner as your first meal of the day.
Get creative with veggie substitutes like zucchini noodles, spaghetti squash, eggplant lasagna, and cauliﬂ ower rice and pizza crust.
Serve any type of entrée (chicken, steak, pork, ﬁ sh) over a big bed of greens lightly dressed with a dressing of your choice.
Keep your pantry and freezer stocked with canned and frozen veggies so you'll always have a quick and easy option on hand; just heat, season with sea salt and pepper, and add a healthy fat like grass-fed butter or coconut oil.

Bonus Tip

Explore new recipes (Naturalgrocers.com/recipes is a great place to start!). Find a few veggie-centric recipes that you love and keep them on regular rotation.

Eating vegetables every day is not as daunting as it may seem. In fact, once you get in the habit, you may actually crave vegetables (gasp!). Maybe it’s because they make you feel so good. I mean, who among us couldn’t stand to have a little more happiness and creativity in their lives? And yes, you’ll even be reaping beneﬁ ts for your future self, but don’t tell your today self, just let them be happy.