Tips for How To Eat More Vegetables

It’s a cliche as old as time: kids never eat their vegetables. While this list isn’t about how to get kids to eat more vegetables, the cliche certainly applies to many adults as well. 


Some people just don’t like vegetables. Many of us had some bad experiences with vegetables as kids, likely because of the negative stereotype. 


If you don’t like vegetables and you didn’t have a bad experience with them growing up, you probably just hate the taste or texture. 


However, a balanced diet of fruits and vegetables is essential for a healthy lifestyle. Most people don’t have as big of a problem with fruit because it is typically sweeter.


Many people don’t know that there are tons of different ways you can make vegetables meet your taste standards. They are one of the most essential parts of our diet and can help everyone lead a healthier lifestyle. 


Below, you will find a guide on the health benefits of vegetables and helpful tips for improving the taste and lowering the hate. If you’re already a lover of vegetables, that’s great! You can still pick up some helpful information on including vegetables in different meals and snacks. 


What Are the Health Benefits of Vegetables?

According to the CDC, only 1 in 10 adults is getting the recommended vegetable intake, and the number was even lower for men and young adults. This figure is shocking when put in perspective. Less than 10% of adults in America eat more than 1 cup of vegetables per day, and a healthy diet must include 2-3 cups of vegetables every day. 


Almost 300 million people aren’t getting the abundance of nutrients, vitamins, and minerals that vegetables provide, and that is just in America alone. 


Let’s break down why vegetables are so crucial and what benefits they have to offer.


Calories

Vegetables are your friend no matter what your health goals are. However, if you’re trying to lose weight, vegetables can be your best friend. 


An average serving of asparagus, celery, carrots, tomatoes, and more is under 40 calories. 40! That’s a meager amount of calories when considering how many vegetables you can eat in a serving, and how filling they are because of their fiber content. 


When you’re trying to lose weight, one of your biggest goals should be to burn more calories than you’re consuming. 


You still have to eat, and snacking on vegetables throughout the day is a great way to stay full and gain energy without overeating or having a high calorie intake. 


Nutrients

Naturally, as people don’t get their required amount of vegetables every day, they also don’t get the full spectrum of nutrients they should be. Vegetables are one of the best sources of nutrients out of all food groups, especially for potassium, dietary fiber, and vitamin C and A, to name a few. 


Potassium, in particular, is important for maintaining healthy blood pressure. Potatoes, tomatoes, and spinach are exceptionally high in potassium. 


How Can I Make Vegetables More Appetizing?

Now you know why vegetables are so important and some of the benefits they provide. However, the question remains: how can I make them taste better? You know, and we know, that vegetables are great for you — but no matter how healthy they are, some people just can’t get over the taste. 


Luckily, we’re here to help with some excellent ideas. Here are some ways to make snacking on vegetables a little tastier. 


Seasoning

Remember that whatever you add to your vegetables may increase the calorie count, so be mindful of exactly what you’re using and its nutritional facts. 


That said, whatever you add to your vegetables is probably better than snacking on junk food. Seasonings can add flavor to anything, and vegetables are no exception. Go to your local grocery store and check out the seasoning section. You can go as simple as salt and pepper to something a little livelier, like cajun seasoning or garlic parmesan. 


Whatever your choice is, it’s bound to make vegetables more palatable if you’re not a vegetable fan to start with. 


Sauces and Dips

Dipping your vegetables in anything will likely up the calorie count more than seasoning, but it’s still usually better than junk food. 


It can be anything from ranch to barbeque sauce — healthy types of hummus and guacamole will ensure the calorie count remains low, but the most important thing is that you’re eating your vegetables! 


Chip dip or low-fat sour cream are also great options. There are hundreds of different types of sauces and dips, so whichever tastes the best to you is an excellent way to go! 


Grilled or Fried

Cooking your vegetables with seasoning or sauce is another fantastic way to ensure you’re meeting your daily recommended vegetable intake. 


Like everything else on this list, cooking vegetables with butter, olive oil, and more will increase the calories, but again, work your way toward moderation and celebrate that you’re eating more of this crucial food group!


How Can I Include More Vegetables in My Meals?

Suppose you’re not a snacking kind of person. No worries — vegetables make a great side to any dish, especially when cooked with seasoning. 


Here are some of our favorite vegetables that you can include as side dishes for any meal:


  • Potatoes: They’re an absolute classic. Red, yellow, baked, mashed — whatever! Add a little salt and cook them with olive oil, and you’ll have an instant hit. They have one of the highest calorie counts out of all vegetables, but it’s still relatively low at around 110 per serving and they’re packed with nutrients like potassium. 


  • Kale: One of our personal favorites, salted and baked kale goes well with any main dish. All you have to do is add a little salt and throw them in the oven, and the result is a crunchy, healthy, and tasty side. 


  • Carrots: Carrots don’t necessarily have to be cooked, as uncooked carrots without seasoning make for a great salad topping or snack. If you decide to spice them up a little, regular-sized carrots that have been julienned or sliced make a great addition to any healthy meal. 


  • Corn: A true staple of barbeques, no summer picnic would be complete without a side of corn. If it’s not in season, canned or creamed corn taste great and can pair well with many other meals. 


  • Asparagus: Asparagus always manages to maximize any kind of seasoning or sauce that you put on it. Cook it with olive oil and your preferred seasoning, and you’ve got a tasty side to most meat dishes. 


  • Vegetable Soup/Stew: if you’re trying to maximize your vegetable intake, there are few things healthier and more vegetable-oriented than a vegetable stew. One of the best things about a vegetable stew is that you can customize it in any way you see fit. You can include potatoes, celery, carrots, corn, tomatoes, or pretty much any vegetable, and it tastes great. Usually, chicken broth is the best base. 


With so many suggestions and ways to maximize and improve the taste of vegetables, it’s hard not to want to go to a grocery store and start working on a recipe. 


Because there are so many choices, everything can start to feel a little overwhelming. Thankfully, we’re here to help.


What Can Able Do To Help?

Just like vegetables, Able can be your new best friend for your health. Health goals range from weight loss to muscle gain, and Able is here to help you through whatever it is you’re going to achieve. 


Able can truly do it all, whether you need motivation suggestions on movement routines or diets. Major lifestyle changes are one of life’s biggest stressors. It won’t be easy, but we can help make sure you’re ready and prepared to take on any challenges that come your way. 


Start feeling like yourself again and becoming a happier and healthier you with Able



Sources: 

Only 1 in 10 Adults Get Enough Fruits or Vegetables | CDC 

Nutrition Information for Raw Vegetables | U.S. Food and Drug Administration 

Vegetables | U.S. Department of Agriculture