31 Days of Healthy Eating: Tip 5 from the Nutrition Twins

31 Days of Healthy Eating: Tip 5 from the Nutrition Twins


It is day 5 of National Nutrition month and you’re in for a special treat. Today the Nutrition Twins, Lyssie Lakatos and Tammy Lakatos Shames, are giving us their top healthy eating tip!


Eat More Vegetables

As authors of The Nutrition Twins’ Veggie Cure this is something we feel passionately about as eating more vegetables is one of the best things you can do for yourself.

Here are several ways you can eat more vegetables:

  • Besides making or ordering omelets, sandwiches, pizzas, wraps and burritos with veggies added, one of the best things you can do at any meal is order (or microwave from frozen at home if short on time) a side of steamed veggies without added butter or oil. Simply mix them right in whatever meal you are eating and you’ll add great texture, flavor and color to your meal and the veggies will pick up the flavor from the sauce in the meal.
  • Use nori or lettuce for traditional sandwiches or wraps rather than carb-rich bread. Eat your rice and other grain-based meals by putting them in cups made with veggies-like scooped out tomatoes and bell peppers, zucchini and cucumber boats—these are delicious shells for the carbs and help to keep the carb portion in check.
  • Sprinkle seaweed over salads, chicken or fish, in sandwiches and in soups to add crunch and texture, vitamin C and A. Although the seaweed snacks taste salty, they have just 30-60 milligrams per serving so it’s a great way to jazz up any food that you may normally add a salty condiment to.
  • Top baked potatoes with steamed vegetables (especially broccoli and spinach) and baked spaghetti squash with tomato sauce to boost lycopene intake. Tomato sauce has 4 times the lycopene as fresh tomatoes!
  • Mix pureed canned pumpkin into oatmeal and add cinnamon. Pumpkin is packed with beta carotene and fiber and it’s a great way to sneak the nutrition of a veggie into breakfast. Cinnamon has blood sugar lowering benefits. We also sometimes mix this combo into yogurt and occasionally add a touch of brown sugar or honey to the pumpkin.
  • Use our “Red, Green and Orange Rule” to include one red, green or orange vegetable or fruit in every meal. When you concentrate on getting one of these colors at each meal, you won’t forget. Vegetables are an excellent source of disease-fighting nutrients and are high in fiber and low in calories, and great for helping maintain a healthy weight and fighting aging.


Lyssie Lakatos, RDN, CFT and Tammy Lakatos Shames, a.k.a. The Nutrition Twins, are registered dietitians, personal trainers and authors of The Nutrition Twins’ Veggie Cure.

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