How to get more nutrients in your diet

All fruits and vegetables are great but you should keep a focus on green vegetables they are super nutrient-dense and crucial for your health

In Ghana while heavy, carb-based food is the norm, you need to make sure you eat vegetables, and not when they are just boiled down into a stew.

All fruits and vegetables are great but you should keep a focus on green vegetables they are super nutrient-dense and crucial for your health.

Whether spinach, eggplant, mango, broccoli, kontomire or lettuce, you can get them into your diet easily, even sneak them in if there's a family member who's skeptical of them. Here's how:

Smoothies

Smoothies are a great way to get a pop of nutrients, especially if you keep it all fruits and vegetables.

Try a few frozen bananas and a ¼ mango with a good handful of spinach. Either use normal, filtered water or some fresh coconut water.

Blitz in your blender and then enjoy.

Pizza

Pizza does not need to be loaded with cheese and meat. You can take it easy and make your own at home which is also healthy.

Try dicing up mushrooms, eggplant, onion and carrot, and kontomire, lightly fry in a very small amount of oil.

Then add to your pizza base, if you are adding meat and cheese keep it to a small amount to make sure the goodness of the vegetables are not overpowered.

Fruit

It's cheap, easy, healthy and so much better for you than your block of chocolate, toffee or packet of biscuits. There's probably someone selling it very close to you right now. Drop a few cedi and get your nutrients, mango, pineapple, pawpaw! All are good for you.

At breakfast

If you are having an omelet, add some tomatoes to it, mushrooms are good too. You can also add in some spinach or kontomire.

If you have porridge or oats, then mix in some banana too, it could even stop you from adding in sugar.

Sneak vegetables in

This is probably more for dealing with picky kids, but you can sneak vegetables into their food, try adding different vegetables into mashed potatoes, like adding some carrots and mashing it in. Even food made of mincemeat, like meatballs or burgers can have vegetables thrown in, just grate up carrot or squash and mix it in.

Meatless Mondays

People across the world partake in meatless Mondays, why not join them, and have a day focused on fruits and vegetables.

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