How To Add More Vegetables To Your Diet

How to Eat More Vegetables: Simple Strategies for a Healthier Diet

Many people I’ve seen in my clinic don’t consume the recommended daily servings of vegetables and fruits. Eating six or seven servings a day, along with some proteins from animals, vegetables, grains, nuts, or seeds, can drastically improve your digestion and overall health. You’ll feel fuller, more satisfied, and your appetite and weight will be better controlled. This approach can make you feel “ridiculously” healthy by today’s standards.

But how do you incorporate so many vegetables into your diet? It’s simpler than it seems. Increase your vegetable portions (eat less meat), and snack on vegetables and fruits like carrots, cucumbers, bell peppers, apples, kiwi, and celery. Here are some practical steps to help you eat more vegetables and fruits.

1. Change Your Mindset

Start by reminding yourself why eating more vegetables and fruits is essential. These foods are packed with nutrients and can reduce your risk of cancer, diabetes, and heart disease. Visualize how great you’ll look and feel as you age. This mindset will keep you motivated and make you think twice about reaching for that chocolate bar or snack pack.

2. Plan Ahead

Make a list of fruits and vegetables you enjoy and can eat regularly. You’ll likely find you have more options than you think. Planning helps you realize there’s more to choose from than just lettuce, cucumbers, and tomatoes.

3. Experiment with Variety

Visit your local produce store or farmer’s market and buy your favorite vegetables and fruits. Each week, add one new vegetable to your meals. Over a month, you’ll incorporate four new vegetables. Aim for a mix of seven to nine different vegetables daily, including leafy greens like spinach and colorful vegetables like bell peppers and starchy ones like sweet potatoes.

4. Make It a Habit

Consistency is key. After a few weeks of incorporating more vegetables into your diet, it will become a habit. When dining out, opt for meals rich in vegetables, such as Thai or Japanese dishes. Once this becomes part of your routine, it will be easier to maintain.

Tips for Increasing Vegetable Intake

There are many ways to add more vegetables to your diet, depending on your cooking preferences. Here are some methods to try:

Raw and Semi-Raw Vegetables: Eating vegetables in their raw or semi-raw state retains their nutrients and enzymes. Stir-frying and partial steaming are great ways to enjoy vegetables.  Try this Chinese Style Cabbage recipe

Homemade Vegetable Sauces: Sauté bell peppers, mushrooms, tomatoes, and zucchini in olive oil with garlic to create a delicious vegetable sauce.

Adding Vegetables to Meat Dishes: Shred carrots and zucchini into meat dishes like lasagna and spaghetti to boost their nutritional value.

Roasted Vegetables: Roasted bell peppers and zucchini taste amazing. Brush them with olive oil and grill until the skins blister slightly.

Casseroles, Stews, and Soups: Use a slow cooker to prepare hearty soups, stews, and casseroles with a variety of vegetables and legumes.

Beans and Lentils: Beans are a nutritious way to add protein and fiber to your meals. Start with small amounts if you have digestive issues and gradually increase your intake. This Bean Salad is popular in our house.

Vegetable Dips: Hummus, guacamole, and salsa are easy to make and pair well with raw vegetables. Try our Hummus recipe

Grilled and Steamed Vegetables: Marinate vegetables before grilling for better flavor. Steam vegetables lightly to retain their crunch and nutrients.

Vegetable Curries: Make vegetable korma or other vegetable curries and serve with brown rice or quinoa.

 

 

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