7 simple ways to sneak more veggies into your life!

I’m sure it will come as no surprise to you that a diet full of vegetables is associated with lower risk for heart disease, high blood pressure, and variety of other adverse medical conditions. This is because they are nutrient dense; they pack a huge amount of micronutrients like vitamins, minerals, and fiber per kilocalorie. It is no wonder that your parents or your teachers were harping on eating your veggies so many years ago.

This means for anyone who lives an active lifestyle, strength trains with gusto, or simply wants to have energy to feel their best, vegetables can be a game changer. The question then becomes, how do I get enough vegetables in my diet. (This is a very common question so if you feel yourself nodding along, know that you are not alone.)

A quick word on “enough” when it comes to servings of vegetables. The U.S. Department of Agriculture along with the Centers for Disease Control and Prevention recommend 1 to 3 cups daily. These estimates are typically based on the average individual, so it doesn’t take into account varying height, weight, level of activity, or history of disease. When we think about balanced nutrition that takes into consideration health needs, hunger, activity levels, as well as the social, emotional, and cultural aspects of food, a daily recommended number of servings can simply be a guideline. Will you have days where you don’t eat any vegetables? Sure, that’s ok. Are vegetables inherently good while other foods are bad? Nope. Food, like most things in life, is far more nuanced than that. Socioeconomic status, particularly when it comes to cost and access to a variety of foods, plays a big role. That’s important to remember when we vilify ways of eating. Instead, I urge you to think of your veggie intake as a way to level-up your self-care and add some excitement to your diet.

You read that right! I think it can be exciting. And it can be EASY. Because the following 7 tricks count on you adding veggies to your existing menu. No huge crash diet where I insist you through away all your favorite foods. No talk of restriction at all! We are going for abundance! It’s as simple as trying to…

1. Cook veggies so they taste good

The number #1 way to eat more veggies is to make them taste GOOD! Just because it’s broccoli doesn’t mean it has to be bland. Throw out the ideas that vegetables need to taste bad to be “healthy”. What do you like your other foods cooked with? Use oil, butter, marinades. Make sure you add spices too. Yes, different methods of cooking change the nutritional make up of food but eating vegetables, prepared any way, is still eating vegetables.

2. Add veggies in at breakfast

Breakfast is one meal of the day that doesn’t get too much veggie love. Maybe it’s because we are a bit of a cereal and milk society or maybe it’s because we just don’t think about it, but when we skip veggies at breakfast we miss an opportunity for an easy serving or two. Veggies, like spinach or peppers, make a great compliment to an egg or meat dish but can also be included in a savory oatmeal. And best of all, breakfast can be any food you want! We get stuck sometimes thinking that some foods are not “breakfast” foods, but you can have your chicken and rice and veggies any time of the day!

3. Add to sauces, salsas, dips

You are already eating them! You may put sauce on pasta or meat regularly and you could add a nutritional kick by tossing in some leafy greens or some delicious root vegetables. With the veggies you also get added flavor! Headed to a party and you are bringing the dip? Slip some veggies in and I’m sure the guests won’t even notice, or they’ll appreciate the variety of flavors.

4. Add as toppings

You can basically order anything on a burger these days: avocado, onion rings, mac n’ cheese. Stands to reason you can also dress your sandwich up with some colorful veggies. Maybe it’s sautéed onions and mushrooms or maybe it’s some crisp romaine. Just because you are eating a sandwich doesn’t mean the veggies included don’t count. A sub loaded with raw veggies or a BLT heavy on the L is another perfect option for some of your day’s bonus veggies.

5. Add to your starch rich sides

Maybe you are a fan of rice or pasta and they are staples in your weeknight dinners. Great, they are delicious! They are also an easy place to toss in some veggies to add varied texture and flavor. I am personally a huge fan of my rice cooker for the sheer ease of setting it and forgetting it. I simply toss in some frozen peas, carrots, and corn and let this modern marvel do the work! (Bonus: mine also came with a steamer so it is simple to throw some broccoli or cauliflower on top and get another veggie with the meal).

6. Purée in smoothies

Sometimes you just don’t love the taste of certain vegetables but you really want to harness their nutrient power. A smoothie is a great way to disguise them, a terrific option for veggie-averse children and adults alike. Mix powdered greens or raw veggies with fruit, yogurt, dairy or non-dairy milks and really change the palatability of the food. If you are training hard, you may be regularly consuming a protein shake that could benefit from some added produce!

7. And make sure you are counting the ones you are already eating!

Potatoes are vegetables!!!! Onions are vegetables!!! Sometimes we get fixated that only some vegetables count but, plainly put, a vegetable is a vegetable. Don’t let the label “starchy” keep you from recognizing the nutritional value of a delicious sweet potato. While there are tremendous benefits to consuming a variety of different kinds of vegetables (it’s helpful to think about eating the rainbow or veggies from every color group), you have to start somewhere. Food is meant to be enjoyed. So be sure when you choose vegetables you focus on satisfaction and not just simply checking a nutritional box.

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