30 Easy Ways to Eat More Vegetables

Vegetables in grocery store

We all know we need to eat more veggies. While there might be a handful of you who are rocking this very important habit, I would be willing to bet more of you aren’t.

You Can’t Eat Too Many

Vegetables are some of the most nutrient-dense and low calorie foods you can put into your body. No matter which type of eating style you subscribe to, vegetables should always form the foundation—not grains like the outdated food pyramid recommended.

You would also be hard-pressed to find any scientific study citing the potential harm of eating too many vegetables. It’s the one dietary factor on which most researchers can agree. I know it’s also sometimes easier said than done. That’s why I am going to spoon-feed them to you in the form of 30 ways to eat more vegetables. I challenge you to start today and pick one new way to eat your veggies every day this month. Happy crunching.

  1. Add leftover grilled, roasted, or steamed veggies to your morning eggs.
  2. Sauté mushrooms or onions to top grilled meat.
  3. Make a lasagna using slices of zucchini or eggplant instead of noodles.
  4. Make a green smoothie that includes a handful or two of spinach, kale or other greens.
  5. Make a pizza crust out of cauliflower
  6. Make a “zucchini Panini” by sandwiching sliced tomato, pesto and fresh mozzarella between 2 slices of zucchini and grilling them using a Panini press or George Foreman grill.
  7. Eat a salad for lunch instead of a sandwich. Use as many different veggies in it as you can.
  8. Make a stir-fry for dinner.
  9. Roast a large tray of veggies at the beginning of the week and pack them for lunches all week long.
  10. Eat leftovers from dinner for breakfast (as long as they include veggies).
  11. Go for convenience: buy pre-washed salad greens, cut baby carrots and steam in the bag green beans. The easier it is to grab and eat them the more likely that it will actually happen.
  12. Shred or chop carrots, zucchini, onions and/or mushrooms and add to any meat dish or casserole that you make.
  13. Always have frozen vegetables in the freezer for times when you are out of fresh.
  14. Make a big batch of vegetable soup every week.
  15. Try mashed cauliflower instead of mashed potatoes.
  16. For a treat or post-workout meal, try a cooked sweet potato topped with plain Greek yogurt, granola and a drizzle of Maple syrup.
  17. Try a portabella mushroom burger or a burger with a portabella mushroom “bun.”
  18. Make kale chips or Brussels sprouts chips for a crunchy, salty treat.
  19. Make “noodles” out of zucchini and toss with your favorite sauce.
  20. Store cut veggies at eye-level in the fridge so they are the first thing you see when you open the door.
  21. Make Baba Ganoush (eggplant dip) and use it as a dip for cut vegetables.
  22. Make a vegetable frittata at the beginning of the week for quick veggie-filled breakfasts on busy work days. Just heat and eat!
  23. Think outside the box and eat a salad for breakfast! Top with hard-boiled eggs, avocado and a little crumbled bacon to make it more “breakfast-like.”
  24. Skip the bread and wrap sandwich fillings in a large collard green leaf like this.
  25. Snack on mini sweet peppers or cherry tomatoes instead of candy.
  26. Use up smaller amounts of veggies by sautéing and adding to spaghetti sauce.
  27. Make a treat that includes vegetables like zucchini brownies or pumpkin bars.
  28. Try cauliflower popcorn for your Friday-night movie snack.
  29. Try a vegetable juice like low-sodium V8 as a snack or with a meal.
  30. Have a meatless meal that includes lots of veggies and beans for protein.
author name

Janelle Glick, MA, RD, LDN

Janelle Glick, MA, RD, LDN, is a wellness dietitian with Lancaster General Health Corporate Wellness. She holds a B.S. in Nutrition and Dietetics from Messiah College and a M.A. in Nutrition Education from Immaculata University. Her special areas of interest include weight management and health coaching.

Call: 717-544-3283

About LG Health Hub

The LG Health Hub features breaking medical news and straightforward advice to help individuals of all ages make healthy choices and reach their wellness goals. The blog puts articles by trusted Lancaster General Health clinical experts, good 'n healthy recipes, videos, patient stories, and health risk assessments at your fingertips.

 

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