Easy & Effective Ways to Eat More Vegetables – What Works and What Doesn’t

Let’s be real—most of us know we should eat more vegetables, but making it happen isn’t always easy. Life gets busy, taste buds can be picky, and sometimes it feels like there isn’t enough time to prep all those greens.

Eating more vegetables doesn’t have to be a chore. Small, simple changes can lead to big wins for your health. Veggies are packed with nutrients that boost energy, support digestion, and keep your body running at its best.

Plus, they can be absolutely delicious when prepared in ways you enjoy.

If you’ve ever felt stuck or overwhelmed by the idea of adding more vegetables to your diet, you’re in the right place.

I’ve put together practical tips that I’ve seen work—not just for my clients, but for myself, too. These ideas are easy to try, family-friendly, and flexible enough to fit your lifestyle.

Ready to eat more veggies without the stress? Let’s dive in!

How Many Veggies Should I Be Eating?

Recommendations vary. There’s a popular 5-A-Day campaign that encourages people to eat 5 servings of fruit and vegetables per day.

It’s a great starting point, but 5 servings of fruits and vegetables a day is actually the minimum amount you should aim for.

Realistically, most of us should be getting closer to 7 to 9 servings of fruits and vegetables daily. I recommend making at least 4-5 of those servings vegetables to keep up the variety of fibers eaten.

I know that might sound like a lot, but it’s more manageable than you think.

For example, one serving of vegetables could be a cup of leafy greens or a half-cup of cooked broccoli. Once you start adding a handful of spinach to your eggs or tossing some frozen peas into your pasta, those servings add up quickly.

How many people get enough veggies?

Not very many—and that’s a big part of why I’m so passionate about this topic.

According to the CDC, less than 10% of Americans meet the daily recommendations for fruits and vegetables. That means 9 out of 10 people are missing out on key nutrients their bodies need to thrive.

Across the pond, the numbers are a bit better, with the NHS estimating that 29% of Britons hit their “5-a-day” goal. But even that leaves a lot of room for improvement.

If this feels like a challenge for you, too, you’re definitely not alone—and I’m here to help!

So really, the vast majority of us should resolve to eat more vegetables. Read on for 17 tips to increase your vegetable intake.

What If I Don’t Like Vegetables?

If vegetables aren’t your thing, you’re not alone. I’ve worked with plenty of clients who’ve felt the same way, and I get it—our taste buds aren’t all the same, and sometimes it takes a little trial and error to find veggies you enjoy.

This article is designed for those who already like vegetables but want to eat more of them. If you’re not there yet, that’s okay! I’d recommend starting with my article on Learning to Like Vegetables.

In that post, I share tips that have worked for me and my clients, like experimenting with cooking methods and pairing veggies with flavors you already love.

Learning to like vegetables can be a process, but I promise it’s worth it. Take it one step at a time, and don’t be afraid to start small. That guide will help you take the first step toward making vegetables a part of your life. You’ve got this!

Set small (and SMART) goals: Build a Sustainable Habit

When I talk about building habits, I always recommend starting small. Baby steps are key! One way to make sure your goals are realistic is by using the SMART framework—setting goals that are Specific, Measurable, Achievable, Relevant, and Time-bound.

For example, instead of saying, “I’m going to eat more vegetables,” I might set a goal like: “This week, I’ll try one new vegetable and prepare it in three different ways.” Breaking it down like this makes it feel manageable and gives me a clear path to follow.

Example goal: Pick one new veggie per week and try them prepared in different way 

I recently did this with fresh fennel, which I’d never cooked before. One day, I roasted it; the next, I shaved it raw into a salad, and then I tried boiling it to see how the flavor changed. It was such a fun way to experiment, and I ended up discovering a new favorite way to prepare it.

This approach works because it’s realistic and builds on itself. Once you’ve gotten comfortable with one new veggie, I can set a slightly bigger goal next time. Maybe try incorporating that vegetable into three different meals or experimenting with more adventurous flavors.

Here’s the thing: It takes multiple exposures to a food to develop a taste for it.

And sometimes, it’s not the vegetable that’s the problem—it’s how it’s prepared. That’s why I always encourage experimenting with different cooking methods. Personally, I’m a sucker for roasted vegetables. They’re easy to make and so delicious—super yum!

So why not start small? Maybe this week, you’ll pick one vegetable you’ve never tried and see how you like it prepared three different ways. Who knows—you might just discover your new favorite!

Start with veggies you enjoy

Let’s be real—there’s no need to choke down those dreaded Brussels sprouts from childhood. I still remember the over-boiled Brussels sprouts I was served as a kid, and honestly, it took me years to give them another shot.

Instead of focusing on the veggies you don’t like, start with the ones you already enjoy—or at least don’t mind. For most people, that might mean salad greens, carrots, or bell peppers.

When I work with clients, I encourage them to keep a running list of their favorite vegetables. You can jot it down in a notebook or keep it handy on your phone—it’s a great way to stay intentional about your veggie choices.

Once you know your go-to veggies, try adding them as snacks or pairing them with meals throughout the day.

For example, if you’re already having a veggie with dinner, you could add carrot sticks and hummus as an afternoon snack to hit that “2 servings of vegetables per day” goal. It’s a small, easy win that makes a big difference over time.

And don’t worry about variety right away. You can always branch out later when you’re ready. For now, focus on what you already like and build from there. Starting with what feels easy is the best way to build a habit that lasts.

Make Veggies Convenient

When it comes to eating more vegetables, convenience is key. If veggies are easy to grab and prepare, you’re far more likely to include them in your meals and snacks. Here are some practical strategies to set yourself up for success:

Choose Easy-to-Prep Options

Some vegetables (and fruits) are just easier to eat than others. Consider the difference between washing an apple and cutting up a pineapple.

Choose veggies that are either easy to wash and cut, or are already cut and washed for you. No reason to add a ton of work when you’re working on new habits.

Prep Ahead of Time

Spend a little time prepping vegetables when you get home from the store. Wash, chop, and store them in clear containers so they’re ready to use. For example, slice cucumbers, bell peppers, or carrots and keep them in the fridge for quick snacks or meal add-ins.

Stock Your Freezer and Pantry

Frozen and canned vegetables are lifesavers for busy days. They’re just as nutritious as fresh produce, often more affordable, and they last much longer. Keep staples like frozen broccoli, peas, or mixed vegetables on hand to toss into soups, stir-fries, or pasta dishes.

Keep Grab-and-Go Options Handy

Make it easy to reach for veggies by keeping them visible and ready to eat. Store pre-cut vegetables at eye level in your fridge so they’re the first thing you see. You can also portion out single servings of baby carrots, snap peas, or cherry tomatoes into small containers for quick, portable snacks.

Embrace Multi-Use Vegetables

Choose vegetables that work across multiple meals to save time and effort. For example, chopped spinach can go in smoothies, omelets, or pasta dishes. Bell peppers can be sliced for snacking, sautéed as a side dish, or roasted for salads and sandwiches.

By making vegetables accessible and easy to use, you’ll naturally incorporate them into your day without extra hassle. Sometimes, a little planning upfront is all it takes to make eating more veggies feel effortless!

Add a side salad or veggie soup before a meal

One of the simplest ways I help my clients start adding vegetables is by recommending they begin meals with a side salad or veggie soup.

In my experience, most people enjoy salads, and they’re a great way to get veggies in right away. If you’re short on time, you can even grab pre-made options like bagged salads or canned (or boxed) soups. These shortcuts make it easy to start, even on your busiest days.

I use bagged salads myself when I need to get dinner on the table fast. They’re convenient and still give me that veggie boost I need.

Here’s what I recommend: Start by adding a side salad to just one meal, like dinner. Once you get into the rhythm of that, try switching up your meals. Maybe you’ll add a salad at lunch or pair dinner with a different veggie—there’s no wrong way to do it. You’re in control!

The beauty of this approach is that it’s totally customizable. Some days, I add cucumbers and cherry tomatoes to my salad; other times, I mix in bell peppers or mushrooms for a different flavor. And with soups, you can add extra veggies like spinach, zucchini, or carrots to make them heartier and more satisfying.

It’s all about making it work for you. Start small, and as you get more comfortable, you can increase your veggie intake however you see fit!

Add them to smoothies 

By now, most of us have heard of adding spinach to smoothies, right?

I’ll admit I was a little skeptical at first, but it works! Not only does it add a fun green color, but you also can’t taste it, which makes it an easy way to sneak in some veggies. Plus, you don’t have to prep the spinach—just toss it in, and you’re good to go.

But don’t stop there! I’ve had a lot of success adding all sorts of other veggies to smoothies, and it’s so fun to experiment. Carrots, sweet potatoes, butternut squash, avocado, cauliflower, beets, cucumbers, and zucchini all work wonderfully.

When I’m looking for inspiration, I do a quick Google search, and there are so many recipes to try. For example, I love making a creamy smoothie with avocado. You can even add a spoonful of peanut butter or some cinnamon for extra flavor.

Starting with these veggies in smoothies is an easy and delicious way to boost your veggie intake without even thinking about it. So, the next time you’re blending up a smoothie, try adding something new to the mix—you might just love it!

Rethink your snacks

Instead of your afternoon stop at the vending machine, consider a veggie and protein combo.

Pair Veggies with Delicious Dips

Raw vegetables are the perfect vehicle for flavorful dips. Pair crunchy veggies like carrot sticks, celery, or cucumber slices with:

• Hummus: Creamy, protein-packed, and endlessly versatile.
• Guacamole: A heart-healthy dip that pairs beautifully with crisp veggies.
• Yogurt-Based Dressings: Try ranch seasoning mixed in Greek Yogurt or tzatziki for a refreshing and tangy twist.

The dip not only enhances the flavor but also makes snacking on vegetables feel more indulgent and satisfying.

Portable Veggie Snacks to Go

For snacks that are easy to grab on your way out the door, stock up on:

• Baby carrots: No peeling, no chopping—just crunch and go.
• Cherry tomatoes: Bite-sized and bursting with flavor.
• Cucumber slices: Refreshing and hydrating, especially on warm days.
  Portion these into small containers or snack bags for quick and convenient options you can take anywhere.

The Dual Benefit of Veggie Snacks

Not only do these snacks help curb hunger, but they also deliver a nutrient-packed punch. With fiber, vitamins, and minerals, vegetable-based snacks are a smarter choice that keeps you feeling full and energized.

Plus, they’re a great way to sneak in extra servings of veggies without overhauling your meals.

Make your snack last until your next meal by remembering to add protein snacks to your veggies!

Switch out your pasta (sometimes)

One of my favorite tricks is swapping out traditional pasta for veggies—sometimes. I love using a spiralizer to turn zucchini or sweet potatoes into noodles.

It’s quick and easy, and you still get that noodle texture. You can also use a mandolin to make thin lasagna noodles from zucchini or eggplant. And don’t forget about spaghetti squash—it’s another great option to replace pasta in a dish.

That said, I always encourage a “sometimes” approach with this trick. Real pasta, especially whole-grain, offers its own nutritional benefits, like fiber and certain vitamins. Plus, it’s delicious!

There’s no need to give up your favorite pasta dishes, but adding more veggie-based noodles to the mix is an easy way to increase your veggie intake without sacrificing flavor.

Personally, I love combining zucchini noodles with a hearty tomato sauce quick, satisfying side dish. So, next time you’re making pasta, try mixing in some veggie noodles to give it a nutritious twist!

Shred or puree veggies and add them to sauces

One trick I often recommend to my clients, especially those with kids, is shredding or pureeing veggies and adding them to sauces.

It’s a sneaky way to increase veggie intake without anyone noticing—and I promise, it works! I’ve had great success adding shredded carrots and zucchini to tomato sauce. They blend in seamlessly, and no one even knows they’re there.

I recently pureed butternut squash and added it to homemade macaroni and cheese, and it was fantastic. Not only did it boost the nutrition of the dish, but the squash added a rich, creamy texture that really made the sauce pop.

The beauty of this technique is that it works with so many vegetables. You can add pureed cauliflower to white sauces or shredded spinach to marinara. It’s a great way to make your meals more colorful and nutrient-dense without changing the flavor much.

So, next time you make pasta or chili, try sneaking in some shredded or pureed veggies—you’ll be amazed at how easy it is!

Add to casseroles or baked pasta dishes

People tend to be a bit less averse to eating their veggies when mixed with other foods. So next time you bake some pasta, add in some chopped zucchini, yellow squash, broccoli, bell peppers, or whatever else you have on hand.   

For some of the denser veggies, such as broccoli or Brussels sprouts, you may need to steam or chop pretty small lightly, or they won’t cook on time.

Ideas:  

• Add a layer of fresh spinach to the layers in a lasagna
• Asparagus or artichokes would be a great addition to a baked pasta Alfredo dish
• Veggie meatballs, mushrooms, and Italian squashes go well with baked pasta with tomato-based sauces.
• Green beans, peas, and carrots would go well in a pot pie-type casserole or a vegetarian Shepherd’s Pie.
• Or just chop up whatever veggies are on hand, add some cooked pasta, some protein, a sauce of your choice and throw it in the oven. No recipe needed!

Sneak veggies Into breakfast

Often eating scrambled eggs or omelets for breakfast?  Consider adding veggies to them!

Avocado, salsa/pico de gallo, tomatoes, bell peppers, and mushrooms (always mushrooms) are my favorite to add to eggs. I’ll usually throw some spinach in there, too, if it’s on hand. Quiche and frittatas are also popular items to add veggies to.

Avocado (whole-grain) toast with wilted spinach and eggs provides a balanced, filling meal.

Consider looking up recipes for savory oatmeal instead of sweet. Plenty of recipes include veggies!

I once saw a recipe for a sweet potato/Brussels sprouts hash that looked really good. And I’ve made a delicious asparagus hash!

Stuffed Vegetables

You can stuff peppers or tomatoes with all sorts of delicious fillings, and I promise, it’s much easier than it sounds. For a bonus twist, try stuffing another veggie inside the main one!

I recently saw someone stuff an onion, and that’s definitely on my list of things to try.

Zucchini boats are another great option. You just scoop out the insides, stuff them with a hearty filling, and bake. I love adding quinoa or brown rice, along with a bit of cheese and ground turkey, to make it a balanced meal.

Stuffed acorn or butternut squash works similarly and adds a nice seasonal touch.

The best part is that you can customize the stuffing based on what you enjoy. Just make sure to add a source of protein—whether it’s beans, tofu, or tempeh—so it’s a filling, well-rounded meal. Stuffed veggies are perfect for lunch or dinner and can easily be prepped in advance for busy days.

So, if you haven’t yet tried stuffing veggies, give it a go! It’s a fun and delicious way to add more vegetables to your day.

Add more than lettuce and tomato to that sad sandwich

Okay, real talk—why go through the effort of making a yummy tofu or tempeh sandwich (or any protein you love) and then just slap a sad leaf of lettuce and one slice of tomato on it? I get it, it’s easy, but your sandwich deserves better!

I’m all about spicing things up. Try a different type of salsa—mango salsa is one of my personal favorites, or even a zesty chipotle variety.

If you’ve never roasted cherry tomatoes, I highly recommend it. Roasting brings out their natural sweetness and adds a burst of flavor to any sandwich. Another idea? Caramelize some onions. Trust me, it takes a sandwich to the next level with its rich, savory sweetness.

When I make a sandwich, I like to pile it high with veggies and toppings so I’m not hungry an hour later. Think about adding some leafy greens (beyond lettuce), roasted peppers, avocado, or even a handful of sprouts. The possibilities are endless.

So, next time you’re making a sandwich, spice it up! Make it fun and filling. Your taste buds will thank you.

Explore Global Flavors

Many lend themselves naturally to a vegetarian diet and often include veggies naturally, and you could always add more.  I’ve included lots of ideas below. Not all of them are traditionally vegetarian, so modifications may be necessary.

Asian-Inspired

• Stir-fries
• Veggie fried rice
• Veggie “sushi” rolls
• Pad Thai
• Vegetable Chow Mein
• Bahn Mi sandwiches (so much yum!)
• Orange or Kung Pao cauliflower (just don’t forget you still need protein!)
• Sweet and Sour tofu
• Spring rolls
• Recreate that awesome salad from a Hibachi (the key is the ginger dressing)
• For that matter, make hibachShakshuka i-style vegetables
• Most Indian dishes are already vegetarian or can easily be made vegetarian by subbing meat with chickpeas, lentils, and paneer. Examples include:
  • Palak or Saag Paneer
  • Red Lentil Curry
  • Aloo Chana

Mediterranean and Middle-Eastern Inspired Dishes

• Shakshuka (a breakfast dish, eggs poached in tomato stew)
• Tabbouleh
• Falafel (lots of variety here, look into Egyptian falafel for a twist you may have not seen before)
• Mujadara
• Fattoush
• Baba Ganoush
• Garlic Mushrooms
• Briam (grilled summer veggies)
• Horiátiki Salata (the classic Greek salad)
• Zucchini Pie
• Lentil Soup
• Moroccan Couscous
• Parmigiana alla napoletana (similar to my Eggplant Mozzarella Stacks)
• Badrijani (rolled eggplant)

African Inspired Dishes

• Chakalaka (a South African relish)
• Fufu
• Jollof rice
• Afang (a vegetable stew from Nigeria)
• Banga soup, sometimes eaten with fufu
• Efo riro
• Collard Greens
• Fossolia (a green bean dish)
• Kafteji (fried mixed veggies, such as eggplant, pepper, potato, and zucchini)

European Inspired Dishes

• Shepherd’s Pie (Use tempeh or soy crumbles in place of the meat)
• Kapusta zasmażana (a Polish side dish made with sauerkraut)
• Lecso (Hungarian stew)
• Escalivada (peppers)
• Mish-mash
• Cucumber salad (usually made with vinegar and fresh herbs)
• Creamed Green Peas
• Potato and Leek Soup
• Colcannon (mashed potatoes and cabbage)

Central and South American Inspired Dishes

• Criolla (pepper and lime salsa)
• Solteritio (corn and lima bean salad)
• Veggie arepas
• Tutu de Feijão (a thickened, mashed bean stew)
• Colchón de Arvejas (mashed peas, other veggies, topped with an egg)
• Jamaican Vegetable Rundown (a vegetable stew)
• Mangu (plantains and onions)
• Callaloo

Have An Open Mind & Try veggies you didn’t like as a kid

I totally get it—there are probably a few vegetables you remember hating as a kid. But maybe you remember them wrong. Or, just maybe, now that we have access to all kinds of recipes, you can cook them in a way that makes them taste a lot better!

Search “the best ________ recipe” and try it out! My tip: always see if Alton Brown has a recipe. It’ll likely be the best you can find.

Trust me, your taste buds have definitely changed over the years. So, why not give those veggies another try?

Increase your sauce, glaze, and dip game

Let’s face it—sometimes roasted veggies just need a little extra something to take them over the top. If simply roasting doesn’t do it for you, a flavorful glaze or sauce might be the key. For example, I love drizzling Brussels sprouts with a honey balsamic glaze—it adds a perfect balance of sweet and tangy.

Cheese sauces are another game-changer. They pair wonderfully with broccoli and cauliflower, turning those veggies into a comforting dish.

And if you’re looking for a tasty dip, hummus and tzatziki are both great options for dipping raw veggies like carrots, cucumbers, or bell peppers.

I’m always experimenting with new flavors and combinations in the kitchen, so don’t be afraid to get creative! I find that adding a sauce or dip not only makes vegetables more enjoyable but also helps me stick with my veggie goals.

And the best part? You can make many of these sauces at home in just a few minutes!

Bento boxes for an easy lunch

Bento boxes are one of my go-to solutions for an easy, customizable lunch. Their beauty is that they’re flexible—you can make them whatever you want based on what’s in season or what you feel like eating.

I love to mix raw veggies, some cheese, boiled eggs, a handful of nuts/seeds, and throw in some fruit for a sweet touch. Whole-grain crackers or crostinis are great additions, too.

For the meat-eaters in my house, I’ll often add rotisserie chicken or rolled-up deli meat to balance it out.

In the summer, I’m all about those sweet cherry tomatoes. I’ll pair them with grapes, small mozzarella balls, and whole-grain crostinis I bought pre-sliced. If I’m feeling fancy, I’ll even make a simple dip for the crostinis—something like this olive oil dip works wonders.

Other times, I’ll throw in some baby carrots, cucumber slices, pineapple chunks, and almonds. Honestly, it’s really just about rotating whatever fruits and veggies are in season and look good when I’m shopping.

The best part? Bento boxes are totally adaptable. You can mix and match based on what you have in your fridge or pantry. You can prep everything in advance and store it in the fridge for a few days, so it’s ready to grab when you need it.

If you’re looking for a quick, healthy lunch that’s easy to pack and fun to eat, give bento boxes a try. You can’t go wrong with the endless combinations!

Veggies As the Star, Not the Sad Sideshow

This is how we should be eating anyway! Did you know that a serving of meat is just 3 ounces? Even for omnivores, meat is meant to be the sidekick, not the star.

I’ve found that shifting the focus to veggies and letting the protein play a supporting role opens up so many delicious possibilities.

Take a yummy vegetable casserole—could you add tofu or tempeh to make it a balanced main dish? Or how about a big salad filled with vibrant veggies, topped with beans and a sprinkle of cheese for some extra protein?

Sheet pan dinners are another go-to for me. I love tossing a variety of veggies on a tray, seasoning them, and roasting them to perfection. Then I think about what pairs well with those veggies.

My recipe usually includes a meat alternative, but you could easily swap in beans, lentils, or even a protein on the side.

Rethink the role of vegetables on your plate. When you make them the star, meals become more exciting, colorful, and nutritious. Plus, it’s an approach the whole family can get on board with!

Challenge yourself to “eat the rainbow”

When it comes to veggies, there’s a whole spectrum of colors out there, but for some reason, we tend to get stuck on green.

Don’t get me wrong—green vegetables are fantastic for you. But there’s so much nutrition (and flavor!) waiting for you in veggies of other colors.

Think about it: purple cabbage, orange carrots, red beets, white cauliflower, yellow bell peppers, and more. Each color brings its own unique set of nutrients to the table, so the more variety you eat, the more health benefits you’ll gain.

Sometimes, I challenge myself to eat a mix of colors throughout the day. For example, I might start with spinach in my smoothie for breakfast, add some roasted red peppers to my lunch, and finish the day with purple sweet potatoes at dinner.

Not only does this make meals more visually appealing, but it also ensures I’m getting a diverse range of vitamins and minerals.

Why not take on the challenge yourself? Next time you’re at the store, grab a veggie in a color you don’t normally eat and experiment with it. You’ll be surprised by the new flavors and textures you’ll discover.

What not to do

When it comes to eating more vegetables, there’s no shortage of tips and tricks to try. But just as important as knowing what to do is understanding what not to do.

Don’t dismiss frozen and canned Veggies

Let’s clear up a common myth: frozen and canned veggies can be just as nutritious as fresh ones, and in some cases, even more so. Here’s why:

• Frozen veggies are flash-frozen almost immediately after harvest, locking in nutrients that can sometimes be lost when fresh vegetables are transported long distances or sit in warehouses for days. Plus, they’re prepped and ready to cook, making them a huge time-saver.
• Canned veggies, on the other hand, often get a bad rap for being high in salt. But these days, most brands offer no-salt-added options, which are perfect even if you’re watching your sodium intake. They’re budget-friendly, shelf-stable, and don’t require any chopping—what’s not to love?

In my own kitchen, I often use a mix of fresh, frozen, and canned veggies. For example, if I’m grocery shopping just once a week, I’ll start the week with fresh produce and then rely on canned or frozen veggies later in the week to round out my meals.

This strategy saves me time, money, and stress.

The key takeaway? Don’t let outdated information stop you from embracing frozen and canned options. They’re a valuable part of a balanced diet and can help you eat more vegetables without breaking the bank or spending hours in the kitchen.

Don’t discount starchy veggies

Let’s stop the potato hate, okay? Potatoes—and other starchy veggies—are not the nutritional villains they’ve been made out to be. In fact, they’re incredibly nutritious when prepared thoughtfully.

Potatoes, for example, are full of potassium, vitamin C, and fiber (especially if you eat the skin).

Sweet potatoes are packed with beta-carotene, while winter squashes like butternut and acorn squash bring a variety of vitamins and minerals to the table. And let’s not forget peas and corn, which provide protein, fiber, and plenty of essential nutrients.

Of course, how you prepare these veggies matters. Frying or drowning them in butter and cheese might not be the healthiest choice, but roasting, steaming, or mashing them with some olive oil or herbs? That’s a win in my book.

That said, starchy veggies are higher in carbohydrates than non-starchy ones, so it’s a good idea to balance your plate.

If your meal includes corn, potatoes, sweet potatoes, winter squash, or peas, I’d recommend skipping additional starches like bread, pasta, or rice. Instead, pair these veggies with lean proteins and non-starchy vegetables to keep things balanced.

I love using roasted sweet potatoes as the base for a quick dinner bowl or mashing butternut squash as a creamy side dish. These starchy veggies aren’t just good for you—they’re versatile, delicious, and filling. So, quit dismissing them and start embracing all they have to offer!

Don’t pick one veggie and eat only that one

I get it—when you find a veggie you like, it’s tempting to stick with it. My son would happily live off a steady diet of carrots, cucumbers, and broccoli if he had his way.

But while it’s great to have favorites, variety is important when it comes to vegetables.

Why? Different veggies bring different nutrients, and different fibers, to the table.

For example, carrots are high in beta-carotene, while broccoli is packed with vitamin C and cucumbers are hydrating. But if you limit yourself to just these three, you’ll miss out on other essential vitamins, minerals, and phytonutrients that a wider variety of vegetables can offer.

If you’re someone who struggles to enjoy many vegetables, start by focusing on the ones you do like. Incorporate them more often into your meals and snacks.

Then, challenge yourself to branch out gradually. Try adding a new vegetable to your rotation every week or experimenting with different ways to prepare veggies you’re unsure about.

Need help expanding your veggie repertoire? Check out 10 Ways to Learn to Like Vegetables for actionable tips to make trying new vegetables less daunting and more fun.

Remember, it’s not about eating all the vegetables at once—it’s about building variety over time.

Don’t aim to be “perfect”

Trying to be perfect is a recipe for frustration. Trust me, I’ve been there—setting impossible goals that only left me feeling defeated when I couldn’t stick to them.

And honestly, who even wants to strive for something unattainable? It’s exhausting and demoralizing.

Instead, aim for progress. Even small, consistent steps in the right direction add up over time. Maybe today, you add a handful of spinach to your smoothie or snack on some baby carrots instead of chips. That’s a win!

And if you have a “bad day” (or week), don’t sweat it. Progress is never a straight line. A day or two of skipping your veggies doesn’t erase all the good you’ve done so far.

When life throws you off track, take a deep breath, reset, and get back to it when you can.

Remember, eating more vegetables is about creating sustainable habits—not achieving perfection. Celebrate your small victories, and let go of the idea that you must “get it right” every single time. You’ve got this!

Final Thoughts

Eating more vegetables doesn’t have to be complicated or time-consuming. With a few small changes—like keeping veggies convenient, rethinking your snacks, or adding them to meals you already love—you’ll be surprised how easily they become a regular part of your day.

Remember, it’s not about perfection. You don’t need to overhaul your diet overnight or suddenly love every vegetable out there. What matters is finding simple, practical ways to make veggies work for you and your lifestyle.

So, which tip will you try first? Maybe it’s prepping some veggies for easy snacking or sneaking spinach into tomorrow’s breakfast. Whatever it is, start small and build from there—those little changes add up to big wins over time.

And if you’re looking for even more inspiration or support, don’t forget to check out my Veggie Victory Challenge!

Let me know how it goes—I’d love to hear how you’re making veggies a bigger (and tastier) part of your day!

About the Author

Jennifer Hanes MS, RDN, LD

Jennifer Hanes MS, RDN, LD is a registered dietitian, mom, wife, and vegetarian in North Texas. She has dedicated Dietitian Jenn to be a source of information, ideas, and inspiration for people like her, vegetarians that live with people with different dietary beliefs and/or needs in a multivore household.

• Jennifer Hanes MS, RDN, LD

  https://www.dietitianjenn.com/author/admin-2/

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  https://www.dietitianjenn.com/author/admin-2/

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