Eat More Vegetables: 10 Tips to Help You

CoachMel Healthy Eating, Popular 51 Comments

Do you struggle to eat more vegetables? Does the thought of even trying to eat more vegetables turn your stomach?

That’s the way many think.

I think it’s true to say most people find it difficult to squeeze enough vegetables into their diet, and so if we’re serious about improving our health, we would do well to put vegetables first!
It’s difficult to eat more vegetables…

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I think part of the problem is because many limit the way in which they can add vegetables to their diet.

When they think ‘eat more vegetables’ they automatically think of adding a mountain of limp, over-boiled vegetables to their plate.

It doesn’t have to be that way.

Here are some tips to help you eat more vegetables each day…

10 ways to eat more vegetables…

1. Make veggie noodles

I think this is a super idea. You’ll need a mandolin slicer or a spiral slicer to create your vegetable noodles, zucchini and eggplant are good vegetable choices.

Or, if you want to try spaghetti squash, boil or bake until tender, then pull a fork through the squash to tear out spaghetti-like shreds.

2. Drink a smoothie

Smoothies are a brilliant and easy way to eat more vegetables, especially when you’re lacking in time.

Blend roughly 60% fruit, 40% green leafy vegetables, then add water, and voila! You’ve got yourself a healthy, great tasting snack, which you can enjoy on-the-go.

3. Make some soup

Try making chunky vegetable soup with lots of different veg added, or put your favorite vegetables into a blender with some spices or fresh ginger for something a little different.

If you’re trying to cut down your calorie intake, eating soup (or salad) before your main meal is a really effective way to do this.

4. Eat with the seasons

It’s so easy to pick the same vegetables over and over again, and therefore limit your diet and your tastebuds.

Instead find out what’s in season and go for that instead.

Don’t be put off if you’re unsure how to cook a particular vegetable. If you’re like most people, you’ll have a sack of unused cookbooks taking up room on your bookshelf. So, dust them off, and take your taste buds to another level!

5. Get marinating

We normally associate marinating with meats, but this can also be a great way to eat more vegetables.

Mushrooms, asparagus, broccoli, cauliflower, and string beans take to marinating particularly well.

A tasty choice for marinating is a mix of olive oil, crushed garlic, grated fresh ginger and some soy sauce.

6. Make a veggie sauce

If you usually buy readymade pasta sauce, instead blend a selection of your favourite fresh vegetables to make a healthier option.

7. Swap pasta and rice for sweet potato

I love potatoes, but if you’re after a little extra nutritional boost, sweet potatoes are a great choice.

When you’re stuck for time, pop them in the microwave to cook through, and then crisp the skins in a hot oven for a few minutes.

8. Munch on raw vegetables

This is my favourite way to eat vegetables now. When my hubby was young he would only eat vegetables raw, and still prefers them this way. As a result, this is how we eat them most of the time in our house.

I usually dip my raw veggies into hummus; almond or peanut butter are also good choices. Celery, broccoli, cauliflower, cherry tomatoes, and carrots are some of my favourites.

9. Wrap them up

Whether as an entree or main dish, wraps and veggies make a delicious option.

You could use a cabbage or lettuce leaf, then simply heap in the vegetables (raw or cooked), roll up and enjoy!

For extra flavour, top with some natural yoghurt and salsa.

10. Eat vegetables at each meal

To make sure you eat more vegetables, have them at each meal, not just as a side dish.

So, for breakfast perhaps have mushrooms and tomatoes (I know, technically a fruit!) with some eggs or bacon. At lunch a salad wrap (see above), or vegetable soup. And, for dinner at least two sides of vegetables. Also, don’t forget snacks, they can also be veggie rich.

All of these suggestions will help you to get the nutritious benefit that comes when you eat more vegetables. There really is no downside.

How do you make sure you’re eating enough vegetables each day? Share your thoughts with us below…

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Comments 51

  1. Blake

    Great tips. My wife and I had a salad for dinner the other night with spinach, tomato, grilled chicken, corn, and black beans and there was leftover the next night so we just threw the salad in a tortilla for a wrap. So good. Hope all is well with you and your baby!
    .-= Blake´s last blog ..December Food Journal: Day 3 =-.

    1. Melanie

      Hi Blake,
      Sounds delicious. I love “cook once, eat twice” meals. This is how I do most of my meals at home. I’ll either have the same meal for two nights, or like you, take the main ingredients and eat them in a different way.

      We are all doing well, thank you! Elissa is sleeping sound at present, so I’m getting on with a little work!! 🙂

  2. Cathy in NZ

    the other day I decided I would make my own coleslaw (finances on the blink slightly) rather than buying a small container at the deli counter. I had shredded up the cabbage and put in the carrots!

    But for the some reason the carrots went through the other slicing attachment and I ended up with these ‘discs’ and other creatively sized shapes. I thought it would be a disaster but I still had carrot #2 left. So I flipped the slicing disc and got shredded carrot.

    I then looked at the new slices and realised that there was potential for re-shaping a lot of veges…sometimes I do those sort of tricks for me! Makes me think I’m eating different veges because of the shapes!!!

    the coleslaw is in natural state, so up it’s up to me which dressing or not I use…in fact goes nicely in bread rolls with other ingredients without feeling that the dressing is going to leak everywhere.
    .-= Cathy in NZ´s last blog ..last mark in! =-.

    1. Melanie

      Hi Cathy,
      lol, sounds like your experiment work out well in the end! Beetroot is another veg that works well in homemade coleslaw like this, and I’ve made a dressing before with wholegrain mustard, which is good because it’s so tasty and it cuts the calories a bit.

    1. Melanie

      Carla,
      It sounds really great. I’ll have to do my research as I don’t know much about seaweeds. Perhaps an article on the blog would be a good idea! 🙂

  3. julie

    I was so sad the day I realized it was time to eat less fruit, more veggies. I prefer them raw as well, though tonight I had some steamed kale and a baked sweet potato. I probably eat 5+ veg, 3+ fruits daily, but if I could, honestly, I’d be really happy to live on fruit and fish.
    .-= julie´s last blog ..It ain’t been easy! =-.

    1. Melanie

      Hey John,
      The price of fresh fruit and veg is shocking at times. If the government were really serious about getting us to be healthier, wouldn’t they subsidize fresh produce like this more???

  4. Tory

    I love the steamable vegetable bags they have in the frozen foods section. They’re cheap (only 99 cents at Walmart), easy to make (takes 4 or so minutes total) and they offer every major vegetable. I’ve probably tripled my veggie intake since they invented these things! 🙂
    .-= Tory´s last blog ..4 Delicious Low Calorie Salad Makeovers =-.

    1. Melanie

      Hi Tory,
      They are excellent, I agree, especially if you normally end up wasting a lot of veg, or if you’re a bit stuck for time.

  5. Obesity

    The Power of Veggies!! Hey everyone, This page a lot of great recommendations for making veggies taste great! I particularly like the soup idea but be careful not to over do the salt and oils. If anyone was interested obesity.net is a great place for more info on helping your child fight obesity and other facts and statistics.
    .-= Obesity´s last blog ..Seven Steps to Help Your Child Overcome Obesity =-.

  6. Robot Forex

    Yeah vegetables really help to be healthy. I’ve been eating more vegetables and fruits since 2009 and the result are brilliant, I feel better “more alive”. Because when I eat meat I feel really “mad” but since I left, I feel really tranquil… I think that you’re what you eat

  7. Healthy Weight Loss Diet

    I love to eat soups and sauces for getting more veggies in. I tend to make a nice homemade veggie soup and then mix in some grated carrot and lettuce – I really pile it up. I also find that sauces are handy for doing this too. Definitely the best way to get veggies in if you aren’t a fan of eating them alone.

    Great tips – thanks for sharing 🙂
    .-= Healthy Weight Loss Diet´s last blog ..Healthy Weight Loss Diets =-.

    1. Melanie

      It’s a problem for me at times, I have to be a bit careful. Although, I do allow myself ‘treats’ pretty regularly too 🙂

  8. Toaster

    I absolutely love vegetables of almost any sort (not courgetttes though can’t stand them!). I am not very imaginitive about how to vary using them so any tips on that front are very welcome to me.
    .-= Toaster´s last blog ..Team OV15183 toaster oven, black and stainless steel. =-.

  9. Knife Edge

    One of my favourite vegetables is cabbage. My kids think I am mad, they will eat it but they don’t love it like it do. I can eat heaps of it and I love it made into colcannon.
    .-= Knife Edge´s last blog ..Rechargeable Electric Knife =-.

  10. mhel joq

    Greetings! am so glad i found this site and i really loved this alternative way to prepare veggies. However, i wish to request for a few more ways to prepare raw veggies and fruits, no cooking nor any other means that would pass through heating. And without dressings too, but only olive oil. My daughter had to undergo 3 months of raw veggies and fresh fruits diet (aside from the vits and mineral supplements) as an alternative way to avoid acidic foods intake for her breast lymphnodes.
    Hope you can teach me what to do for raw potato skins, raw asparagus, raw eggplant. Thank you so much.

  11. Alex Lim@luxury kuala lumpur hotel

    I must say you have provided excellent tips on alternative ways to eat more vegetables. I have two kids and it is really very difficult to force them with the vegetables. I think making smoothies is an excellent idea with 60% fruit, 40% green leafy vegetables. Thanks again for the great tips!

  12. Dee

    It can be hard to pack the veg in. There are some I just don’t like and some I have grown to love. Brocolli being the prime example.

    1. Melanie

      It is difficult if you don’t like a lot of produce. I suppose that best thing to do is keep trying new ways of cooking, and you will probably find you grow to love a lot of different veg just like you have in the past.

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