Are you feeling uninspired by your meals or a picky eater who wants to incorporate vegetables into your diet? Regardless of your reason, eating veggies can be a challenge. Since they are the cornerstone of a healthy diet, knowing how to eat more vegetables is essential, even when you hate them. Discover actionable ways to boost your veggie intake.

The Importance of Eating More Vegetables, Even if You Hate Them

Many people grew up being told that eating fruits and vegetables is crucial for good health. These food sources play a huge role in a balanced diet. Eating a range of vegetables can help lower the risk of heart disease, high blood pressure, some types of cancer, eye problems and digestive issues.

There is scientific evidence that individuals who ate more than five servings of fruits and veggies daily had around 20% decreased risk of coronary heart disease and stroke compared with those who ate less than three servings daily.

Fruits and vegetables aren’t only rich in vitamins and essential minerals such as magnesium, copper, zinc, phosphorous and selenium. Most food sources contain plenty of fiber to help make you more satiated, boost gut health and improve immunity. Fiber-rich fruits and vegetables include artichokes, broccoli, cauliflower, apples and pears.

What’s “5 a Day?”

If you’re searching for the best ways to eat more vegetables, you’ve probably come across the concept of 5 a Day. Per the World Health Organization (WHO), this approach aims to increase fruit and vegetable consumption to reduce the likelihood of noncommunicable illnesses. You must eat at least 400 grams of fruits and vegetables daily, meaning you must take five portions daily.

Almost all fruits and vegetables count toward your recommended daily amount, including the following:

• Beans and pulses
• Fruits and vegetables that have been cooked with stews, soups and pasta
• Dried fruit
• Canned and tinned fruits and veggies

4 Clever Ways to Eat More Vegetables and Fruits

Surprisingly, there are easy ways you can eat more vegetables even when you hate them.

1. Incorporate Them Into Your Breakfast

Start your day right with a fiber-rich meal. Try this carrot cake recipe, which is ideal to eat while sipping coffee or tea. It’s easy to make, moist in the middle and has cream cheese for that added oomph.

Cake ingredients:

• 350 grams self-raising flour
• 2 teaspoons cinnamon
• 325 grams of dark soft brown sugar
• 75 grams walnuts
• 250 grams grated carrots
• 4 medium eggs
• 200 ml olive oil
• 4 tablespoons milk

Frosting ingredients:

• 180 grams full-fat cream cheese
• 25 grams walnuts
• 30 grams of icing sugar

Instructions:

1. Preheat the oven to 350 degrees Fahrenheit. Line and grease the sides and bottom of a 9-inch round cake pan with a double layer of wax paper.
2. Mix sugar, cinnamon, flour, chopped walnuts and grated carrots in a bowl.
3. Beat together the eggs, milk and olive oil in a large jug.
4. Mix dry and wet ingredients slowly. Stir to make sure all ingredients are incorporated well.
5. Tip the mixture into the cake tin and bake for one hour.
6. To create frosting, mix cream cheese and icing sugar then spread on the top of the cake. Sprinkle with chopped walnuts.

2. Spice Up Your Favorites

Think about your favorite foods and how you can elevate them. For instance, if you love spaghetti, add zucchini to boost your vegetable intake. When you think of it, it’s still the same but with added nutrient levels. Check out this 20-minute healthy chicken parmesan recipe you can make for yourself even on the busiest days.

Ingredients:

• ¼ cup panko breadcrumbs
• ¼ cup whole wheat breadcrumbs
• ¼ cup Parmesan cheese
• Salt and pepper
• 1 teaspoon dried Italian herbs
• 4 chicken breasts
• 2 tablespoons olive oil
• 1 ½ cups tomato sauce
• 4 slices of fresh mozzarella cheese
• 2 zucchinis

Instructions:

1. Preheat the oven to 425 degrees Fahrenheit. Mix two types of breadcrumbs and parmesan cheese in a shallow dish with salt, pepper and Italian herbs.
2. In a medium skillet, heat oil over medium heat.
3. Cut chicken breasts into four pieces and dredge them in the breadcrumbs. Make sure they are well-coated.
4. Add to the hot skillet and fry on each side for three to four minutes. Wait until you achieve a golden brown color.
5. Put the skillet in the oven and bake for five to 10 minutes. Add tomato sauce and place one slice of mozzarella on top of the chicken. Return to the oven until the cheese is melted.
6. While waiting for this, cut the zucchini into thin shreds to create zucchini noodles. Serve the chicken on top of the raw zucchini noodles, add parmesan, parsley and more cheese if desired.

3. Experiment with Oatmeal

One of the easiest ways to eat more vegetables is to incorporate them into your oats. Overnight oats make excellent make-ahead options for busy weekdays. You can mix old-fashioned oats, Greek yogurt, milk, fruits and nuts and let them sit in the fridge overnight.

On the other hand, there are smoothie bowls you can customize to your liking. While they’re great with fresh fruit, add cinnamon, eggs, mushrooms, kale, carrots, zucchini, pumpkin and cauliflower. You can sweeten your oatmeal naturally by mixing mashed banana or using honey. If you want to spruce up your meal, you can also add tuna. 

4. Snack on Vegetables and Fruits

Replace your typical chips with fresh fruits and vegetables. They are great to nibble on throughout the day, providing the energy you need to stay productive. You can pair carrot sticks with hummus, celery sticks with peanut butter or create a quesadilla with tasty ingredients. 

Instead of using regular tortillas, create whole wheat tortillas with veggies. Whole wheat contains vitamins C and B, along with digestive enzymes. Add mushrooms, onions, kale, spinach, bell peppers, melty cheese, onion powder, cumin, smoked paprika, salt and pepper.

Like smoothie bowls, quesadillas are very customizable. Try to introduce a new vegetable each time you make a recipe.

Explore and Enjoy

Veggies don’t have to be boring. With a little creativity and willingness to explore, you can discover many ways to eat vegetables, even if you’re a picky eater. By making a conscious choice of adding fruits and vegetables to your diet, you’ll be on your way to a healthier, happier you.