Your body needs to get its nutrients from somewhere. These nutrients help us grow and develop. (Remember, you need nutrients, too, since you are what you eat!) To help you reach the best health and meet your goals, consuming the right amount of nutrients is important. One of those nutrients is vegetables. Vegetables are low in calories and fat and high in vitamins, minerals, and fiber.

Here Are the Simple Ways to Increase Your Consumption of Fresh Vegetables

1. Make a vegetable tray for the family

Vegetables are an essential part of any healthy diet. But it can be a problem to incorporate them into our everyday meals. This is especially true with fresh vegetables since they tend to be more expensive and less available. So, how can you get more vegetables into your diet? Try making a vegetable tray for the family. Set out a platter of raw and cooked vegetables, such as carrots, broccoli, cauliflower, cucumbers, peppers, green beans, and cherry tomatoes. Include a few dips, such as ranch dressing, hummus, and salsa. Then let everyone make their own vegetable platter. You can cut costs if your family doesn’t like certain vegetables—spare out unwanted ingredients and keep only what they enjoy.

2. Enjoy vegetable and fruit smoothies

One of the biggest changes you can make to your weekly meal prep is to add in more vegetables and fresh fruit. But, sometimes, it can be hard to find some of your favorite vegetables prepared and tasty, which is why we’ve decided to share one simple recipe with you that we think you will love. Today we are sharing some of our favorite simple ways to eat more fresh vegetables and fruits. We love veggie and fruit smoothies, and we think you will too.

3. Try a vegetable salad

Vegetable salads are an easy, healthy alternative to other popular foods. While most people associate salads with lettuce, many vegetables are just as delicious, if not more. These recipes will give you lots of inspiration for using seasonal vegetables in a variety of ways.

4. Make a vegetable pizza

Vegetables are a vital part of a balanced diet, enriched with minerals, fiber, and vitamins so it is important to get your daily recommended amount. However, many people struggle to get enough vegetables into their diet due to comfort or convenience. To remedy this, try adding veggies to your pizza.

5. Get kids involved in the kitchen by letting them pick out vegetables at the store

Every parent knows how hard it is to get kids to eat their vegetables. Giving them some choices at the store may help. Put kids in charge of picking out their favorite vegetables, and then let them help you prep them. Even better, let them mix the veggies into a kid-friendly salad or have them help you prepare them for dinner.

6. Get creative with vegetables by trying new recipes

Vegetables are an essential part of a healthy diet. They’re packed with fiber, vitamins, and nutrients and offer different health benefits depending on their cooking method. But vegetables are also bland, and most people have some degree of difficulty in eating enough of them.

7. Make pizza with a vegetable crust

When we think of pizza, most of us picture a thick crust with a tomato or cheese sauce, maybe some pepperoni or sausage, and maybe some green peppers or mushrooms. But some people eat pizza for every meal, so making the switch to a vegetable-based pizza crust could be a good thing.

8. Toss vegetables and olive oil together and roast them

Toss vegetables and olive oil together and roast them. This easy side dish only takes 10 minutes, has only five ingredients, and gets better with time. Store leftovers in an airtight container in the refrigerator for up to five days.

9. Get kids involved in gardening by having them plant vegetables

Summer is winding down, and along with it comes the busy back-to-school season. While your kids are excited about the fun times ahead with old friends and new classes, it is also a time of change, including a new routine and a schedule. If your kids are like a lot of young ones everywhere, they may already be bored with their summer routine. One of the best ways to keep kids engaged is to get them involved with gardening.

10. Add vegetables to soups

Soups add flavor and texture to a meal, but they are quick to make. Many soups contain a lot of carbohydrates, which can fill up your stomach quickly and cause weight gain. Instead, try adding vegetables to your soup. Vegetables are low in calories and carbohydrates. They are also full of vitamins, minerals, and fiber, which make them a healthy addition to your meal. Adding vegetables to soups is an easy way to add more vegetables to your diet.

If you’re tired of buying your vegetables at the grocery store, maybe it’s time to try growing some of them. Start small by planting a few seeds indoors or buy a small starter pack, then start planting them outside for the next growing season. All it takes is a small investment of time, money, and effort over five years, but you’ll be eating vegetables that have been grown locally.