Add Veggies to Your Morning Meal

With only 1 in 10 Americans meeting the daily recommended intake amount of vegetables, it's important to take every opportunity to get them into your diet. Not only do vegetables provide an array of nutrients, including fiber, antioxidants, and phytonutrients, but eating vegetables (and fruits, which are also under-consumed by 85 percent of Americans) is also closely associated with a multitude of health and well-being benefits.

Instead of neglecting your greens and the rest of the produce section, why not work to sneak veggies into larger meals? Breakfast is one meal where vegetables are often forgotten in favor of carb-heavy pastries or simple eggs. There are a variety of vegetables you can include at breakfast, though, including dark green vegetables like kale and spinach, red and orange vegetables like carrots and bell peppers, legumes, and starchy vegetables like potatoes and corn.

In addition, per the 2020-2025 Dietary Guidelines for Americans, fresh, frozen, canned, and even dried count toward your daily recommended vegetables. If you're choosing canned, look for low-sodium or drain and rinse your beans, as research shows that you can reduce the sodium by up to 40 percent. If you choose frozen vegetables, pick packages where the vegetables are the only ingredient listed; skip those with sauces or butter that contain extra calories and saturated fat.

Starting your day with vegetables can boost energy, fiber, and nutrients while helping you meet daily produce goals. Try these simple ideas to work more color onto your morning plate:

1. Add spinach or kale to eggs.
   Toss a handful of leafy greens into scrambled eggs, an omelet, or a breakfast wrap. They cook down quickly and blend right in.

2. Mix veggies into breakfast sandwiches.
   Layer sliced tomato, avocado, cucumber, or sautéed peppers onto whole-grain bread or an English muffin with egg or cheese.

3. Blend them into smoothies.
   Spinach, kale, cauliflower rice, or even zucchini add nutrients without changing the flavor. Pair with fruit, yogurt, and milk or a plant-based beverage.

4. Top your toast.
   Add sliced tomato, mashed avocado, or roasted veggies like sweet potato or mushrooms for a savory twist.

5. Try a veggie-packed hash.
   Combine potatoes or sweet potatoes with bell peppers, onions, spinach, or zucchini for a hearty breakfast bowl.

6. Add veggies to baked goods.
   Mix shredded carrots or zucchini into muffins, pancakes, or oatmeal bakes for a fiber boost.

7. Use leftovers.
   Reheat roasted vegetables from dinner and pair them with eggs or wrap them in a tortilla for a quick, balanced meal.

8. Make a savory oatmeal.
   Skip the sugar and top oatmeal with spinach, mushrooms, or a fried egg for a filling, flavorful start.

9. Prep ahead.
   Keep washed and chopped veggies in the fridge so it’s easy to toss them into any breakfast.