Nutrition Goal: Water-Dense Veggies

April 07, 2020

Hello, its Dahlia the Dietitian here.

I want to share a quick nutrition goal I set for myself this year. My goal is to include water-dense vegetables at every meal and snack. Easier said than done, right?

When setting goals, I like to make one BIG overarching goal and then list baby steps to help me reach my goal. Baby steps are important in goal-setting because they make goals sustainable. If we are too quick to jump the gun, it’s very easy to let our goals fall by the wayside. Baby steps help us create small habits that help us reach our larger, BIG goal. Therefore, our BIG goal is more realistic and attainable.

Right now, I am working on baby step #1 to help me reach my BIG goal. See my example below:

Dahlia’s BIG goal: Aim to include water-dense vegetables at every meal and snack.

Baby step #1: Include vegetables at breakfast.

My two favorite breakfasts are smoothies and eggs. Including veggies in smoothies and eggs is actually quite simple.

  1. Smoothies – I use both fresh spinach and frozen zucchini in my smoothies. Spinach and zucchini are packed with vitamins, minerals, and fiber. Better yet, both of these green veggies are mild in flavor so when I add them to smoothies, they don’t mask the flavor of the sweet fruit I include.
  2. Eggs – Eggs taste even better when you add chopped vegetables to the mix. I like to sautée onions, bell peppers, and spinach in a pan before I add my eggs. You can scramble it all up or enjoy as an omelet!