10 Realistic Ways to Eat More Vegetables

Everyone knows vegetables are important. They’re a source of fiber, antioxidants, and many vitamins and minerals, but many of us don’t get enough. The reasons can vary from time to prepare a meal to having the ingredients on hand to simply not knowing how to make a vegetable taste good.

However, knowing the problem isn’t enough to actually fix the problem. But, if you can remove barriers (read: make it easy) then you’re one step closer to making it happen. If a food is in front of you, if it tastes good, and if it is inexpensive (or free!), we are more likely to eat it. Think about it…how many times have you said you wanted something you didn’t have in the house and then you actually went out and bought it? If it wasn’t there and the location to purchase it wasn’t convenient then I am putting money on you not eating it. You’re probably thinking that this is the “trick” you use with the indulgent foods you believe you “shouldn’t” eat. I hear you, but this article isn’t for that. (And really, that “trick” isn’t usually sustainable in the long run if we’re being honest.) However, let’s flip the narrative and use this thought as a way to add MORE to your diet, specifically more vegetables.

Start with a Base of Greens

Did we already say this isn’t a diet trick? Ok, good, just a reminder - this is not a way to get you to eat less. This is about adding a food to your plate in addition to what you would already eat. Adding a base of greens gives you at minimum, a half serving of vegetables if not a full serving. (1 cup of leafy greens is equivalent to one serving.) This also works when making a layered or mixed dish. Think nachos, lasagna, pasta, soup, and stir-fry dishes. Cauliflower as a base alongside chips for nachos, zucchini spirals in addition to spaghetti, chopped peppers added to sauces.

Find a Raw Vegetable You Like

You really should only eat food you enjoy and this applies to vegetables. Why raw, you ask? Because it requires zero prep for you to actually enjoy eating it. You might hate raw carrots, but love raw peppers. Enjoy the raw peppers, don’t force yourself to eat the raw carrots. See how this works? And the fact that you can enjoy it raw with little prep involved means you’re more likely to snack on whatever variety you have on hand.

Stock Your Freezer

When it comes to the foods in your fridge, it’s likely that the vegetables are going to be the fastest to spoil. This is where the freezer is your friend. Frozen vegetables, without added sodium or sugar, are just as nutritious as fresh with the bonus of a longer shelf life. This goes back to the original point - if it’s in front of you and it is convenient then you’re more likely to eat it. Think frozen peppers and onions, broccoli, cauliflower, sweet potato, peas, edamame.

Order a side salad in addition to your traditional order at the drive-thru.

Eating more vegetables doesn’t have to mean sacrificing on your favorite foods. If you’re not interested in making any other change to your fast food meal, simply add a green vegetable like a salad to your order. You might consider sharing your fries with a friend or ordering a smaller size if you know you’ll have a veggie to eat, too.

Add a handful of leafy greens or cucumber to a smoothie.

Making a smoothie? Don’t skip out on the veggies. Spinach adds minimal flavor and is easy to add to any smoothie combination. Other vegetables like cucumber or kale have a stronger flavor. Cucumber is great with berries while kale is best with creamier smoothies such as those with banana or avocado.

Use leftover vegetables from dinner at breakfast by adding them to your eggs.

Veggies for breakfast is always a win. Cut down on prep by using leftover vegetables in eggs or savory oats.

Ask for extra greens on your sandwich.

If you’re eating a sandwich then you’re likely to have some type of veggie added. Don’t be afraid to ask for extra and if you’re making it at home, be sure to really pile them on.

Wilt greens into pasta sauce, casserole, or soup.

One of the easiest ways to increase the amount of vegetables you eat is to add to a mixed dish. Try loading up on veggies in pasta sauce, casseroles, or soups. Greens like spinach and arugula wilt quickly and lose their volume which means you can add lots without changing the total volume of the dish. Heartier greens such as kale and collards will add bulk and extra flavor.

Add a handful of spinach to the top of a frozen pizza (or homemade pizza) before baking.

Not feeling spinach? Top pizza with arugula after baking or add sauteed mushrooms and peppers as a veggie topping before baking.

Buy steam in the bag green beans or pick up some local green beans at the farmers market. Microwave or steam for a quick and easy side. Add a squeeze of lemon juice for extra flavor. Easy enough, right?

What are your go-to ways to add more vegetables to your plate?