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Vegetables have a bit of a reputation, don’t they? 🥦 If you’ve ever pushed broccoli to the side of your plate or avoided the salad bar like it was a trap, you’re not alone. For so many of us, veggies can feel like the least exciting part of a meal—sometimes bitter, bland, or just plain intimidating.
Vegetables are more of an acquired taste than sweeter fruits, especially for picky eaters or people with sensory issues. And if you’ve been avoiding them for years, attempting to add them to your diet seems even more daunting.
Maybe you remember mushy, boiled Brussels sprouts from childhood. Or maybe being forced to clean your plate left some lingering bad feelings about foods you never really liked in the first place.
But if you’re aiming to eat healthier, you may need to make friends with them.
And it’s worth it. Eating enough fruits and vegetables is critical for physical and mental health, but most of us aren’t getting nearly enough. Those who do often have more energy, better mental well-being, and a lower risk of disease.
What if I told you that liking vegetables is something you can learn? Seriously! Our taste buds and habits are flexible. Even the most veggie-averse eaters can start to enjoy them.
Whether you’re looking to improve your nutrition, set a good example for your kids, or simply expand your palate, it’s a journey worth taking.
Mindfulness plays such an important role in overcoming food aversions, I’ve included mindful tips and exercises throughout to help you get started.
Why Vegetables Matter
Vegetables might not steal the spotlight at every meal, but their impact on your health is enormous. They’re packed with benefits that go beyond just keeping you full (although they’re great for that too!).
Ever find yourself raiding the vending machine mid-afternoon because lunch didn’t quite cut it? Veggies are here to help. Their high fiber and water content can help keep you satisfied and prevent those energy crashes.
But there’s more to them than just keeping hunger at bay. Vegetables are loaded with phytochemicals—tiny but mighty compounds that act as antioxidants, fight inflammation, help repair DNA, and even reduce the risk of chronic diseases like cancer and heart disease.
And let’s not forget fiber! Found in vegetables, fruits, beans, and whole grains, fiber is a superhero in its own right.
It supports gut health, lowers bad cholesterol (LDL), stabilizes blood sugar, and keeps digestion running smoothly. Plus, that fiber feeds your gut microbiota—the friendly bacteria in your digestive system that play a big role in your mood and mental health.
Mindful Moment: When you eat mindfully—really tuning in to the experience rather than scrolling on your phone—you can begin to notice how food makes you feel. Before you take that first bite, pause for a moment. Take a deep breath and do a quick “status check.”
How’s your energy level? Do you feel tense, tired, or upbeat?
After eating, check in again. How do you feel now? Over time, you might notice patterns, like how a veggie-packed meal leaves you feeling lighter and more energized than one loaded with empty carbs. Small moments of mindfulness like this can transform your relationship with food.
How Many Vegetables Should You Eat?
Here’s the hard truth: most Americans just aren’t eating enough vegetables. In fact, only about 10% of us are meeting the recommended daily intake of fruits and veggies. That’s a lot of missed opportunities for better health!
So, how much is “enough” when it comes to vegetables?
A good rule of thumb is to aim for veggies to make up about 30-40% of your daily intake. If that feels too abstract, think in servings: 4-5 servings of vegetables every day is a great target. That’s roughly ½ cup cooked or 1 cup raw per serving.
Here’s what that might look like:
- Snack of 1/2 cup raw carrots with hummus
- 1 cup of vegetable soup before lunch
- Sandwich stacked with tempeh, lettuce, and tomato; mashed avocado instead of mayonnaise for lunch.
- 1 cup salad before dinner
- 1/2 cup roasted broccoli with dinner.
Not so intimidating, right? When you break it down, it’s easier to see how veggies can fit naturally into your meals and snacks.
Mindful Moment: Part of mindful eating is paying attention to the flavors and textures of your food. With vegetables, preparation makes all the difference. Do you love the crunch of raw carrots but only like broccoli when it’s roasted? Or maybe the seasonings make or break the dish for you.
Start experimenting and noticing what works for your palate. Which cooking methods or seasonings bring out the best in each vegetable for you? Not only will this make veggies more enjoyable, but it also helps you build a stronger connection to the food you eat.
Common Reasons People Don’t Like Vegetables
If vegetables are so good for us, why aren’t we naturally drawn to them?
The answer lies partly in nature. Many vegetables have a bitter flavor, thanks to their phytochemicals—those same compounds that offer incredible health benefits. In the wild, bitterness can signal an inedible or toxic plant, acting as a natural warning.
While this isn’t a problem for grocery store veggies, it explains why bitter flavors can be tough to get used to after just one or two bites.
Texture is another hurdle. Some people don’t like the crunch of raw veggies, or they grew up with boiled, mushy vegetables.
For many people, it’s not the vegetable itself that’s unappealing but the way it’s prepared. Learning to cook vegetables in a way that brings out their best flavors and textures can make a world of difference.
(Note: for those dealing with sensory disturbances, this is a different conversation.)
And then there’s exposure. If you didn’t grow up eating a lot of vegetables, it’s likely not part of your routine now.
Our eating habits often reflect what we were served as kids, and if veggies were rarely on the menu—or came with negative memories—it’s no surprise they’re missing from your plate today.
So, how can we overcome these challenges and learn to enjoy vegetables? It starts with understanding these barriers and being open to change.
Mindful Moment: Take a moment to think about your food preferences. How many of your likes and dislikes were shaped by childhood experiences? Which foods have you come to love in adulthood?
Recognizing the impact of past experiences can help you approach vegetables with curiosity instead of judgment.
10 Ways to Learn to Like Vegetables
Method 1: Eat more fruit
If jumping straight into eating more vegetables feels overwhelming, fruit can be a great stepping stone. Most people naturally enjoy the sweetness of fruit, making it a much easier place to start than tackling bitter vegetables right away.
To ease into eating more plants, focus first on getting 2-3 servings of fruit each day. Once that feels like a habit, gradually add vegetables—begin with just one serving a day and increase as you get more comfortable.
This gradual approach lets you build confidence and adjust your palate without feeling pressured.
And let’s clear up a common misconception: despite what you may have heard, fruit does not cause diabetes, weight gain, or other health problems. It’s packed with vitamins, fiber, and antioxidants that benefit your overall health.
If vegetables still feel like a hard “no” after consistently meeting your fruit goals, you can try to increase your fruit intake further before giving veggies another shot. The key is progress, not perfection.
Why it works: Fruit’s natural sweetness and familiar flavors are far less intimidating than vegetables. By starting with fruit, you’re practicing the habit of eating more plants overall, which makes it easier to eventually incorporate vegetables.
Mindful Moment: Before your meal, take a moment to appreciate the colors, textures, and smells of the produce on your plate. Engaging your senses this way can help you approach vegetables with curiosity and a positive mindset rather than hesitation.
Method 2: Create a Veggie-Friendly List
Let’s focus on what you already like. Take a moment to jot down any vegetables you genuinely enjoy—even if it’s just peas or the green beans from that one fantastic casserole you had once.
Some veggies, like cucumbers, carrots, sweet potatoes, tomatoes, and lettuce, are popular choices. But maybe you have a soft spot for something else, like roasted beets, asparagus, or sautéed greens. There’s no wrong answer here—this is your personalized veggie starter list.
Once you’ve identified your favorites, start incorporating them into your meals more often. You don’t have to reinvent the wheel. Pair your veggies with foods you already love, like carrots with hummus or cucumbers dipped in Greek yogurt.
Dips, sauces, and seasonings can go a long way in making vegetables even more appealing.
You can add these acceptable veggies as part of meals, such as a side dish or a part of a casserole, or they can make great snacks.
Why it works: Starting with what you already enjoy helps build confidence and reduces the stress of trying something unfamiliar. Plus, when you begin with the “yes” veggies, you’re more likely to branch out and try new ones over time.
Method 3: Embrace Dips and Sauces
Let’s be real—sometimes veggies need a little help to shine, and that’s where dips and sauces come in. Pairing vegetables with something flavorful can make them more palatable. Think carrots with ranch, broccoli with cheese sauce, or cucumbers with tzatziki.
This trick works wonders for kids, but there’s no reason adults can’t enjoy it, too!
The goal is to eventually appreciate vegetables on their own, but dips and sauces can be an excellent stepping stone.
Why it Works: Dips and sauces like hummus, guacamole, ranch, brown butter, toum, or balsamic glaze can soften the bitterness of veggies or add extra flavor, making them more appealing. It’s not about masking the vegetables entirely but enhancing them to match your taste preferences.
Pairing Suggestions: Experiment with pairings like celery and peanut butter, roasted sweet potato wedges with chipotle mayo, or cherry tomatoes with pesto. Trying different combinations can make eating vegetables feel more exciting and satisfying.
Mindful Moment: As you dip, pause to notice the flavors and textures. How does the dip enhance the vegetable? Is it creamier, tangier, or sweeter?
Paying attention to these changes can help shift your perspective and make veggies feel like a treat rather than a chore.
Method 4: Hide the Veggies
Sometimes, the best way to ease into eating more vegetables is to make them a little sneaky. By incorporating them into foods you already enjoy, you can build familiarity with their flavors and textures without overwhelming your taste buds.
Here are a few easy ways to “hide” your veggies:
- Smoothies: Toss a handful of raw spinach or kale into a fruit smoothie—it blends right in without altering the taste.
- Sauces: Grate zucchini or carrots into your spaghetti sauce for an added nutrient boost.
- Mash-Ups: Mix riced cauliflower into mashed potatoes for a lighter, veggie-packed version.
- Creamy Dishes: Puree butternut squash into mac and cheese for a creamy, flavorful twist.
- Blended Soups: Love tomato soup with grilled cheese? Try a red pepper and tomato soup, or sneak extra veggies into your favorite blended soup recipe.
This approach also gets you comfortable handling and preparing vegetables, making them a more natural part of your routine.
Why it Works: Hiding veggies lets you benefit from their nutrition while keeping the focus on foods you already love. Over time, this can help you adjust to their flavors and incorporate them more openly into meals.
Mindful Moment: As you start adding more veggies to your diet, take a moment to notice how they make you feel—both physically and emotionally. Do you feel more energized? Lighter? More accomplished? Paying attention to these shifts can help reshape how you view vegetables and their role in your meals.
Method 5: Experiment with Cooking Methods
If your memories of vegetables involve mushy, overcooked Brussels sprouts, it’s no wonder you’re hesitant. But here’s the good news: cooking methods can completely transform how vegetables taste and feel.
Take broccoli, for example. I love it steamed or roasted, but raw? Hard pass. If I had stopped after one bad experience, I’d never have discovered how much I enjoy it cooked just right.
Here are some cooking methods to try:
- Roasting: The most universally loved method! Preheat your oven to 425–450°F, drizzle your veggies with olive oil, sprinkle on some seasonings, and roast until they’re slightly charred. That caramelized flavor is magic.
- Boiling or Steaming: Quick and easy, these methods are great for softening vegetables while keeping them simple.
- Grilling: Adds a smoky flavor that works wonders for zucchini, asparagus, or even cabbage wedges.
- Sautéing or Stir-Frying: Perfect for quick-cooking veggies with a little crunch left.
- Raw: Not all veggies need cooking—fresh cucumbers, carrots, and peppers can be a crisp and refreshing treat.
Roasting is a great place to start if you’re unsure. Looking for ideas? Try my Sheet Pan Gnocchi with Roasted Vegetables or Guiness Shepherd’s Pie.
Why it Works: Different cooking methods bring out different flavors and textures. Exploring them helps you figure out what you genuinely like. Plus, switching it up keeps your meals interesting.
Mindful Moment: As you try different techniques, pay attention to the taste and texture of each vegetable. Do you love the caramelized sweetness of roasted veggies or the fresh crunch of raw ones? Noticing these details can help you discover—and savor—your preferences.
Method 6: Give it Time
Learning to enjoy vegetables doesn’t happen overnight. It can take 7–10 tries before your taste buds warm up to a new food. That’s because your palate is shaped by the foods you eat most often—and new flavors might need some time to settle in.
One way to ease the process is by adopting the “3 Bite Rule.” Every time you try a new vegetable, take three bites—not one big bite, but three regular-sized ones. After those three bites, you can stop (or keep going if it’s not so bad).
Not ready for three bites? Start with one. The key is to keep trying.
Why it Works: Repeated exposure helps train your taste buds and reduces that “new and weird” reaction. Over time, you might surprise yourself by actually liking foods you once disliked.
Mindful Moment: Pay attention to how you feel. Are you pleasantly surprised? Feeling resistant? Acknowledging your emotional and physical reactions can help shift your mindset and make the experience more enjoyable.
Method 7: Shift Your Mindset
Your mindset matters more than you might think when learning to enjoy vegetables. If you start a meal thinking, “This is going to be awful,” you’re already setting yourself up to dislike it.
Instead, try focusing on the positives:
- Think about how this vegetable can support your health.
- Reflect on how well you seasoned it or how much you trust the recipe (or cook).
It’s all about avoiding a self-fulfilling prophecy. Even your facial expressions play a role—if you’re grimacing before the first bite, it’s hard to enjoy what’s on your plate.
Why it Works: Shifting your mindset helps you approach vegetables with curiosity rather than dread, making the experience less intimidating and more enjoyable.
Mindful Moment: Celebrate small victories—Every step forward counts! Acknowledge these victories, whether it’s trying a new vegetable or adding a little more to your meal. Over time, this positive reinforcement builds a healthier and happier relationship with vegetables.
Method 8: Be Kind to Yourself
Transitioning to a vegetable-rich diet is a journey, not something you’ll master overnight. And honestly, you shouldn’t expect yourself to.
Start small. Gradually increase the variety and volume of vegetables you eat. This approach is more likely to stick long-term.
Also, let go of the idea that you must love every vegetable. For instance, I’ve decided raw broccoli isn’t for me, just like my son has sworn off mushrooms.
Here’s a rule of thumb: If you’ve given a veggie a fair shot—7-10 spaced-out tries with different preparations—and still don’t like it, it’s okay to move on. Focus on vegetables you enjoy, and you can always revisit the ones you don’t later if you feel like it.
“Learning to love veggies is a journey, not a race. It’s okay to not be perfect.”
Why it Works: Being kind to yourself reduces pressure and frustration, making it easier to explore and enjoy the process of learning to like vegetables.
Mindful Moment: Take a moment to acknowledge every small step forward. Celebrate trying a new vegetable, discovering a preparation you like, or simply eating more veggies than last week. Remember, it’s okay to have setbacks.
Method 9: Enjoy Seasonal Veggies
Seasonal vegetables not only taste better, but they’re also more affordable.
The difference in flavor between a summer tomato and a winter one is night and day. In the winter, I only go for canned or jarred tomatoes because fresh tomatoes are bland and mushy.
But in the summer?
I could eat them raw all day long. It’s a seasonal treat I look forward to every year.
Understanding what’s in season helps you get the best-tasting vegetables, often at a lower price. Your local farmers’ market is a great resource for discovering what’s in season near you.
Mindful Moment: Savor the freshness and flavors of seasonal vegetables. Appreciate how they taste at their peak ripeness, making the experience more rewarding. When you focus on the quality and flavor, eating vegetables becomes a more enjoyable part of your day.
Method 10: Be Open to New Vegetables
Trying vegetables you haven’t eaten before can open up new flavors and experiences.
Explore farmers’ markets or specialty grocery stores that feature unique varieties and regional produce.
For example, in my town, we have a diverse selection of markets catering to different cuisines, from Indian to Korean to African, offering vegetables that you might not find in your regular store.
Next time you’re feeling adventurous, find a vegetable you’ve never tried before and give it a go! Stores that focus on specific cultural cuisines often have recipes to help you prepare it in a way that enhances its flavor.
Mindful Moment: Approach new vegetables with curiosity. Before eating, reflect on how you feel about trying something unfamiliar. Afterward, think about the experience—what did you like or dislike? This can help shift your mindset and make trying new foods less intimidating.
Method 11: Make Convenience a Priority
When you’re not used to prepping vegetables, the thought of cleaning and cutting them can be a barrier.
Prioritize convenience to make it easier to add vegetables to your meals.
Prewashed and precut options are available in many grocery stores, and while they might cost a little more, they save you time. If you’re on a budget, you can still make it work by choosing easy-to-prep options.
In just a few seconds, you can rinse off cherry tomatoes, slice a cucumber, or chop a carrot. These simple steps make it easier to have vegetables on hand, especially for snacks or quick meals.
Tip: Frozen and canned vegetables are not only pre-washed and cut but also last longer than fresh ones. They’re a great way to stock up and ensure you always have vegetables available without worrying about them spoiling too quickly.
Final Mindful Tip: Check-In With Yourself
As you work to increase your vegetable intake, it’s important to reflect on your journey. Sometimes, it’s hard to notice the small changes day to day, but when you compare where you are now to a few months or even a year ago, you may find that the difference is significant!
Learning to enjoy vegetables doesn’t have to feel like a chore.
By experimenting with different cooking methods, flavors, and textures—and taking the time to truly savor each bite—you might just surprise yourself. Simple changes, like roasting instead of steaming or adding your favorite dip, can transform your feelings about veggies.
Remember, this isn’t about being perfect or forcing yourself to eat things you don’t like. It’s about making small, sustainable changes that help you embrace vegetables as a natural and enjoyable part of your meals. Whether you start with sweet carrots or master the art of roasted Brussels sprouts, each small step is progress.
So, why not give it a try? Choose one tip to start with, and see where it takes you. Before you know it, veggies may become the star of your plate! 🌟 You’ve got this!
Additional Resources:
- Printable Vegetable Prep Guide for beginners.
- Mindful Eating Journal: this one is specifically for vegetarians who want to learn to eat mindfully.
Ready to give veggies another shot? Start with one of these methods today, and see if you can introduce a new veggie to your meals this week. I’d love to hear about your veggie victories—drop a comment or tag me on social!
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.
Nice to meet you Jenn. It’s good to meet another blogger in the Health and Nutrition Field. You shared some really good ways to include veggies in our weekly meal plan. It is very weird to think that Vegetarians do not eat vegetables. But, it’s possible. Thanks for sharing.
Hi Kevin. Definitely a weird phenomenon, but it happens!
Amazing article! I love to add vegetables to my diet and I always encourage people to do the same as well because they are super healthy. Thanks for sharing this great post.
Thanks for the kind words Valentina!