We all know we need to eat more fruits and veggies, but why are those veggies so much more difficult?
Part of the reason veggies can be more difficult to get into our diet is that they tend to be less sweet than fruits. We live in a society that eats a lot of sugar or added sweetness. Even our toothpaste is sweet! The added sweeteners that are intended to lower the calories in our food can be up to 4 times sweeter than table sugar.
That leaves us wanting things pretty sweet.
And it definitely doesn't help us to eat our veggies!
Veggies (and fruit) benefit us in a lot of ways. Fruits and vegetables contain beneficial nutrients only found in plants (phytonutrients), fiber for our digestive system, nutrients that help to reduce inflammation and promote healing, disease prevention, etc.
Here are a few simple ideas that can help make vegetables a little easier to add to your diet:
Purchase frozen veggies: Frozen veggies, contrary to what you may have heard, are not lacking in nutrition. Most are flash frozen from fresh, preserving nutrition. All veggies have different nutrients available depending on whether they are raw or cooked, but we are just worried about getting vegetables in our diet, so don't stress about whether there is enough lycopene in your tomatoes or not.
Purchase prepared veggies: This, honestly, can be worth the extra money. Especially if it makes it easier for you to pack them to go, use them in a recipe, or snack on them. Some veggies, like butternut squash, can be time consuming to peel and prepare. Consider purchasing prepared butternut squash and roast it or use it in a soup for some quick veggie nutrition!
Spend some time preparing your produce: Learn to chop, slice and dice vegetables and make your meals come together quickly and inexpensively. This is even better during months when local produce is abundant and can be frozen for later. Did you know you can even freeze zucchini?? Chop or dice it, freeze it in a bag or package to keep for later and add it to your smoothies for added creaminess!
Purchase a salad kit or make a Big Ol' Salad: Salad kits can be really great if you are the only one in your household or the only one trying to eat vegetables! If you have some leftover chopped or low-prep veggies, you can use them in a Big Ol' Salad, which makes lunch or dinner a snap. Simply get a package of your favorite greens or mixed greens at the store. Dump it into a container and add chopped vegetables (broccoli florets, carrots, cherry tomatoes, etc). Place a paper towel on the top of the salad mixture, add a lid and keep it upside down in the refrigerator (this will help pull moisture away so you don't end up with wilty yuck in the middle). When you are ready for some salad, simply grab out the portion you would like, replace the paper towel and store upside down in the refrigerator. Don't forget to add your favorite protein and delicious toppings to your simple salad!
Spiralize your veggies: Spiralizers can be found at most stores like Target or Walmart. I have this one that has several different blade types and Kitchen Aid makes this cool attachment which makes quick work of it! Spiralized veggies are also great to have on hand because they are easy to saute, add into a scramble or soup or top with a sauce or dressing.
Make a greens powder to add to a smoothie: There is nothing magical about greens powders! They are simply dehydrated greens, pulverized into a powder. You can make your own or purchase one, but I would recommend using a little bit at a time until you acquire a taste for it. They do taste exactly like their name: greens powder.
A little bit of vegetable at each meal adds up over the day, so don't feel like you have to eat 2 cups of veggies every time you sit down (although that would be great). With the exception of leafy greens, the serving size of vegetables is about 1/2 cup (leafy greens, raw, are a 2 cup serving).
Need a little something to make your vegetables taste even better?
Try seasoning blends
Make a dairy-free ranch dip or dressing
Dip them in hummus or top them with a nut butter
Need some ways to enjoy your spiralized veggies or some new veggie recipes? Below are several options for you in a recipe round-up.
ZUCCHINI
CUCUMBER
CARROT
PARSNIP
BELL PEPPER
SWEET POTATO
RED ONION
Perfect for anything you might top with red onion, especially Pickled Red Onion or Caramelized Onion.
CABBAGE
BEET
APPLE
BUTTERNUT SQUASH
Aim for 5 servings of vegetables and 3 servings of fruit each day! Could you use my resource for 20 ways to add fruits and vegetables to your day? Simply download it by clicking below!
What is your favorite way to enjoy fruits and veggies?
Affiliate disclaimer: Heads up: My posts may contain affiliate links. If you buy something through one of those links, you won't pay a penny more, but I earn a small commission that helps keep the lights on!
All content of this blog is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this blog.
Kelly Sherman, MS, NC, CGP, CPT, is a licensed nutritionist specializing in empowering women to reclaim their health by cutting through misinformation and ditching the diet culture. She has a master’s degree in nutrition and is degreed in exercise science as well as a certified personal trainer. With over 20 years of experience in the field, she combines the best of both nutrition and exercise sciences to best help her clients reach their potential. To nourish is to flourish!
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