How To Eat More High Volume Vegetables (Nigerian Food Friendly)

Tip 1: Recognise them

What are high volume vegetables?

High volume vegetables contain high amounts of fibre and water.

They take up a large amount of space (volume) in your stomach helping you feel full(er) for longer.

Image from www.rudymawer.com showing how 500cals of different food groups take up space in one's stomach.

Examples include Spinach, Broccoli, Cucumber, Peppers, Okra & Cauliflower.

Tip 2: Have them on the side or mix in with your main dish

Example: Rice, Chicken & Efo Riro (Spinach Stew)

Example: Fried rice with mixed vegetables

Tip 3: Enjoy them as a snack

Example: Cucumber sticks enjoyed with/ without a dip

Tip 4: Put them in a salad

Example: Leafy Green Salad topped with Cherry Tomatoes

Tip 5: Soup It Up!

Example: Carrot & Pumpkin Soup

Example: Seafood Okra soup

(Can be consumed on its own or with a swallow/solid, e.g. amala, pounded yam, eba.

Recommended swallow size: 100g dry weight.)

I hope these tips are helpful! Thank you for reading.

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Peace & Love - Peace & Chunks!