Parents all over have mastered the art of getting kids to eat their veggies, from flying broccoli airplanes to crafting complicated beet origami (JK, your kids eat Peekaboo, right?). But how do we get adults to eat theirs? 🤔

According to the CDC, most Americans don’t meet the recommended vegetable intake of 2 to 3 ½ cups per day, consuming an average of only 1 ½ cups. As adults, we know veggies are good for us (as we like to constantly remind our kids), yet we’re not eating nearly enough. So, if you’re not digging into your kid’s stash of Peekaboo (yet), here are some tips for you. 

What counts as a veggie?

Any vegetable or 100% vegetable juice counts as part of the vegetable group. Vegetables may be raw, cooked, fresh, frozen, canned or dried/dehydrated. Based on their nutrient content, vegetables are divided into 5 subgroups: 

• Dark green
• Red and orange
• Beans, peas and lentils
• Starchy
• Other vegetables

How many veggies should I eat per day?

The amount of vegetables you should be eating daily depends on your age, sex, height, weight and level of physical activity. However, there are general recommendations by age. Here’s a helpful little table by the USDA: 

Tips to increase your daily vegetable intake

Here are a few things you can do to add more veggies to your diet.

1. Add veggies (and fruits) to your breakfast

Besides getting your nutrients in, eating produce in the morning can help you maintain a healthy weight. So, whip up a chock-full-of-veggies omelet or a yummy acai bowl and get those vitamins early in the morning.

2. Put your vegetables where you can see them

Cauliflower and broccoli shouldn’t be pushed to the back of the fridge or hidden out of sight in the bottom drawer (where we all know veggies go to die). Put them right up front, where you’ll see and remember to eat them. 

3. Turn your veggies into chips

No, potato chips don’t count. Instead, try making some kale chips. Even kids and picky eaters can’t resist vegetables when they’re salty and crunchy! 

4. Start your meals with a salad

Start your meals with a mixture of greens and go wild with the toppings: beans, corn, nuts, sesame seeds, hard-boiled egg… the possibilities are literally endless. 

So, are you ready to start adding more veggies to your plate? A pint of Peekaboo is a good place to dig in 😉