What is the right amount of vegetables to consume every day to stay healthy? According to dietician Alexandra Retion, you have to target two to three portions of vegetables per day, at least 300 grams. The ideal: consume each meal, varying forms and preparations.
But how can we reach this daily dose without it becoming a chore? For the specialist, the stake is as nutritional as organization. Lack of time, ideas or motivation often slow down good intentions. She delivers her advice here to get there easily, based on simple everyday gestures.
Start each meal with raw vegetables, a winning reflex
To reach the recommended 300 grams, Alexandra Retion offers an effective tip from the start of the meal. “I often advise my patients to start each meal with a rawness”she explains. Tomatoes, grated carrots, green salads … there is no shortage of ideas, especially in summer.
“It’s a great way to integrate vegetables without thinking about it, and it immediately gives a fresh and colorful touch to the plate”she continues. A simple habit which, repeated daily, makes it easy to reach a portion on the two or three recommended.
To anchor this routine, she recommends preparing a large raw vegetable salad in advance, to be kept in an airtight box. Then just vary the seasonings to avoid weariness.
Vegetables in the main dishes, to reach balance
Beyond the starters, vegetables must also be an integral part of the main dishes. “This is often one of the objectives I give to my patients: to integrate vegetables into the main dishes systematically”underlines the nutritionist.
Tips exist to achieve it effortlessly. “If you have frozen vegetables in small pieces, you can cook them directly with your pasta or rice”. She also recommends quiches to seasonal vegetables, such as zucchini.
As for the quantities, it gives a clear landmark: “Ideally, half of the plate should be made up of vegetables. The other half is divided between starchy foods and protein, animal or vegetable”. A simple balance to apply to reach the recommended daily dose.
Vegetables in the morning, until aperitif
For those who struggle to reach 300 grams, every moment of the day becomes an opportunity. Even breakfast can contribute. “There are people who have a savory breakfast: bread with eggs and lawyer, for example. This is an opportunity to add a little salad, cherry tomatoes or even mushrooms in the eggs”she suggests.
Another idea: smoothies enriched with soft vegetables such as carrots or spinach. Soups, hot in winter or cold in summer, also offer a practical solution to increase its intake.
Finally, to simplify everyday life, she recommends preparing vegetables in advance, as soon as the market returns. “The secret is really that vegetables are easily accessible”. And no need to buy everything fresh: “The canned vegetables keep a good part of their nutrients. Just rinse them well to remove the excess salt”.
Even the aperitif can become a health ally. “In summer, you can very well make aperitifs with small vegetable sticks to dip in a yogurt sauce or a houmous. It’s fresh, light and friendly.”
A simple goal: vegetables with each meal
Reaching the ideal dose of vegetables is nothing complicated. For those who consume little, Alexandra Retion advises a progressive but effective approach. “To set the goal of having it at each meal”. This makes it possible to distribute the contributions over the day … and to make it a real health reflex.