June is Men’s Health Month. Every year we use this month to encourage men to engage in healthy habits, like meeting nutrition and diet goals. Overall, Americans are under-consuming fruits and vegetables (an ironic statistic given the popularity of plant-based diets). And men are especially lagging when it comes to adequate fruit and vegetable intake. This means they may be missing out on an assortment of essential vitamins and minerals, including fiber.
When we don’t eat enough vegetables, we don’t have a balanced plate, and typically over-consume another food group. There are several reasons why men may be under-eating plant-based foods. Taste, cost, and convenience likely top the list. But it’s easy to overcome these perceived barriers when we take the right approach.
Affordability
Access and affordability can negatively impact produce consumption—but they don’t have to. Approach fruit and vegetable intake with two essential goals in mind. First, aim for color to ensure a variety of vitamins, minerals, and antioxidants. Then buy items that match your cooking skills. Go for fresh, frozen, or canned options with no salt or sugar added. And choose items that fit within your budget to ensure you always have fruits and vegetables on hand.
Convenience
There are a variety of convenient options on supermarket shelves. Look for Guiding Stars earning foods, convenient steam-in-bag frozen vegetables, frozen fruit for smoothies and batters, and other packaged products. In the produce section, go for baby carrots, mini cucumbers, grape tomatoes, mini sweet peppers, pre-washed greens, and other colorful produce that don’t need chopping or prepping.
Taste
Add cooked or raw veggies, greens, and fruit to meals and snacks throughout the day. Create plant-forward dishes that easily incorporate your veggies and make them more enjoyable (and less of a boring side you would rather pass on). Try these approaches:
Cooked veggies: Prep an assortment of veggies to sauté or roast. Or slice them to skewer or grill directly on grates. Then marinate them in vegetable or olive oil along with herbs, spices, and a touch of salt. Grilled veggies are delicious as a colorful side or for use in many other dishes, wraps, salads, and more. Alternatively, add cooked veggies to meat to create a plant-forward burger.
Eggs, smoothies & sandwiches: Find ways to add veggies throughout the day to the simplest dishes. Add diced fresh veggies to eggs, blend tender greens into your smoothie, and add thinly sliced veggies to your sandwich. These small additions to your plate will add color and nutrients, with little effort.
Salads: Do you picture a salad as a basic bowl of lettuce and cut vegetables? If so, you’re missing out on a chance to make it a hearty dish full of color, texture, and flavor. Some of your favorite foods can turn into a filling salad complete with flavors from other well-loved dishes. Give these a try:
