In this guide on how to eat more veggies, we will explore the reasons behind the dislike for these nutrient-packed wonders and share some strategies to help you incorporate them into your daily meals.
Get ready to elevate your culinary adventures and nourish your body in the most enjoyable way possible!
Why do some people hate eating vegetables?
It's not just kids that wrinkle their noses at a plate of green stuff.
Lots of fully-grown adults feel the same—inclined to hide their Brussels sprouts under their seat cushions if no one was watching.
If that's you, it's not a character flaw.
While many vegetables verge on sweet (like carrots, peas, and beets), others have dominant bitter tones (think kale, endives, radicchio, arugula, rapini, and yep, Brussels sprouts).
Most animals—including humans—have a natural aversion to bitter flavours.
And some have a stronger aversion than others.
About a quarter of people are "super-tasters" — folks who are extremely sensitive to all flavours, including bitter compounds in many vegetables.
So if you've never liked vegetables and actually, just prefer bland foods overall (pass the buttered noodles, please)...
You might be a super-taster
Or maybe you just haven't eaten vegetables prepared in a way that appeals to you… yet.
Not liking vegetables doesn't make you inherently unhealthy, but it probably makes it harder for you to eat more vegetables.
If you want to know how to eat more veggies (because of all the health benefits they offer), but you're also like, "I'd rather eat a sock," try this three-step game plan.
1. Challenge
Hit up a grocery store with a decent produce selection or a restaurant with some unique plant-based dishes, and pick a vegetable you normally wouldn't eat.
Maybe you haven't tried a certain veggie since you were a kid and wrote it off as "barf-tastic."
Or maybe you've just never tried a certain root vegetable that seems a bit too strange for your liking.
Embrace the adventure at the grocery store or restaurant, pick that mysterious veggie, and give it a whirl.
Come on, do it!
Eat it and see what happens. (It's an experiment! A dare, if you prefer.)
Even if you don't love your first experience, try to stay open-minded: Research suggests we may need to try new foods many times before we learn to like them.
(You might surprise yourself, though.)
2. Complement
Combine vegetables with other foods to harmonise (or at least tone down) those bitter flavours.
Toss some Brussels sprouts into the roasting pan with your sweet potatoes. (Some people who despise steamed broccoli love roasted broccoli.)
Mix spinach into your dal or ramen bowl. Add spice, herbs, lemon juice, or a good quality vinegar.
3. Cushion
Certain flavours can magically turn the bitter volume down.
Sweet and fatty flavours, especially, can interfere with your brain's perception of bitterness.
Excellent cushions include honey, maple syrup, olive oil, toasted nuts or seeds, and butter.
Here are a few sample combos for inspiration:
Not everyone needs to eat the same way.
(For example, a heaping spinach salad may not appeal to your palate, dietary goals, or cultural values.)
But most people benefit from eating a variety of plants regularly.
Try different things, and find a roster of vegetables that:
✅ You digest well
✅ You can afford and access
✅ Align with your culture's and/or family's preferences and traditions if that's meaningful to you
✅ You find reasonably delicious (prepared in the right way)
Your vegetable team is out there.
Eating more veggies is a great goal to have, and I'm here to help you with some easy-to-understand strategies. Here are a few ideas on how to eat more veggies:
Start with small steps
Begin by adding a serving of vegetables to one meal each day. Gradually increase the number of meals that include veggies until you're eating them with every meal.
Experiment with different cooking methods
Try roasting, grilling, steaming, or sautéing your vegetables to bring out their natural flavours. This can make them more enjoyable to eat.
Sneak them into your favourite dishes
Add finely chopped or pureed vegetables to sauces, soups, stews, and casseroles. This way, you can increase your veggie intake without even noticing.
Make veggies the star
Explore new recipes that focus on vegetables as the main ingredient. Veggie stir-fries, salads, and Buddha bowls are delicious and nutritious options.
Get creative with salads
I absolutely love salads! They're my ultimate go-to when I want a quick and nutritious meal that's bursting with flavour.
Make your salads more exciting by adding a variety of colourful vegetables, fruits, nuts, and seeds. Experiment with different dressings to find your favourite flavours.
Keep veggies visible and accessible
Store pre-cut veggies in the fridge for quick and easy snacking. Keep a bowl of fresh fruits and vegetables on your kitchen counter as a reminder to eat them.
Try new vegetables
Expand your palate by trying different types of vegetables. Visit local farmer's markets or grocery stores to discover unique and seasonal options.
Make it a family affair
Involve your family or friends in meal planning and preparation. Encourage everyone to try new vegetables and share their favourite recipes.
Grow your own
If you have space, consider starting a small vegetable garden. Growing your own veggies can be a fun and rewarding way to increase your consumption.
Since the day I was born, my parents have been nurturing a magnificent veggie patch in our backyard. Almost every meal we enjoy is bursting with the vibrant flavours of the homegrown vegetables from our very own patch.
Celebrate your progress
Acknowledge and celebrate your efforts to eat more veggies. Reward yourself with a small treat or indulge in a favourite vegetable-based dish.
Remember, eating more vegetables is a journey, and it's okay to have occasional setbacks. Stay positive, keep trying new things, and enjoy the process of discovering delicious ways to incorporate more veggies into your diet.