How To Eat More Veggies When You Hate Vegetables
The average American adult needs two to three cups of vegetables a day. If you struggle getting down even one carrot, getting all the vitamins and nutrient you need can be a struggle. The CDC says the disdain for veggies isn’t reserved for toddlers. Only 10% of adults eat the recommended daily serving.
So, how do you eat more vegetables if you don’t like vegetables?
We have a few solutions.
Why Are Vegetables Good For You?
We’ve been told since we were old enough to say “no” to broccoli that vegetables are good for us. It turns out, the dietitians are right. Veggies are packed with nutrients. Most are low-calorie and filled with the daily recommended amount of vitamins we need. Some of the healthiest vegetables include:
- Spinach: One cup is 56% of your daily vitamin A for only 7 calories.
- Carrots: High in vitamin C, vitamin K and potassium, with cancer-fighting properties.
- Broccoli: One cup (raw) provides 116% of daily vitamin K needs, 135% of vitamin C requirement.
- Sweet potato: One medium sweet potato boasts 4 grams of fiber, 2 grams of protein and a strong supply of vitamin C, vitamin B6, and potassium.
- Garlic: Helps regulate blood sugar and promotes heart health. (Plus, it adds a great flavor to other vegetables)
How To Make Veggies Taste Good
Taste matters. You and your family are more likely to eat vegetables if they taste good, so here are our recommended tips to enhance the flavor.
- Add spinach or kale to your smoothies. Whether as a breakfast or post-workout snack, add a cup of spinach leaves (try frozen to keep the smoothie cold) to your fruit smoothie.
- Add veggies to your eggs. Sprinkle in red peppers or onions to your scrambled eggs. Try different vegetables until you find a combination you like.
- Pair veggies with dipping sauce. Whether it’s ranch dressing or a homemade garlic and herb dipping oil, adding a little flavor can make veggies enjoyable.
- Cook veggies a different way. If you’re not a fan of steamed broccoli, try asparagus, zucchini or squash sliced and baked. Cover them in Extra Virgin Olive Oil and your preferred seasonings and bake them for 15 to 20 minutes. Fresh vegetables are also great on a charcoal grill, skewered with teriyaki chicken, or in stir fry.
- Add veggies to other food. Add vegetables to food you’re already cooking. There will be a minimal taste difference (if at all), but you still get the nutrients you need. This is a great method for kids. Some examples include:
- Mix finely chopped spinach into your burgers.
- Add kale to guacamole.
- Mix chopped peppers, onions, and garlic into your spaghetti sauce.
- Bake broccoli into casseroles.
- Mix mashed cauliflower into your mashed potatoes (or try it as a stand-alone dish).
Vegetables don’t have to be boring or tasteless. Experiment with different recipes and varieties until you find what works for you and your family.