Nutrition Tips and Tricks: How To Eat More Vegetables

Whatever your fitness goals are, at some point you're going to have to reckon with the role that vegetables play in your diet. Whether you're trying to lose weight, bulk up, or simply get healthier, a nutritious diet will be a crucial component of your plans—and vegetables, in turn, are part of a nutritious diet. 

Unfortunately, vegetables aren't known for having the most, well, delicious of reputations. If your inner five-year-old still pulls a face at the very mention of the word, you're not alone. 

The bad news is that there's no way around vegetables in a healthy diet. The good news is that vegetables don't have to be synonymous with suffering. In this article, we'll review the importance of good nutrition, the role that vegetables play in keeping our bodies healthy and fit, and how to eat more vegetables—even if you don't like them. 

Eat Healthy: Why It Matters

Food is quite literally the fuel on which your body runs. Sub-par fuel equals sub-par performance (and in all likelihood, an eventual breakdown). Conversely, good fuel will produce good results. Here are a few of the essential contributions that vegetables make to our diet:

• Fiber, which contributes to gastrointestinal health and function, prevents and manages diabetes, and may also help raise your energy levels
• Folate, which may help lower your risk of cancer and depression
• Antioxidants like vitamin A, vitamin C, beta-carotene, selenium, and manganese, which have been linked with reduced risk of cardiovascular disease and cancer
• Minerals like calcium, copper, magnesium, zinc, potassium, and phosphorus, which contribute to brain, heart, bone, and muscle function and composition

And if you're trying to cut calories, loading up on vegetables is one of the best ways to do that. That's because vegetables are nutrient-dense but low in calories. That means that you'll stay full while encouraging your body to burn stored fat. Processed junk foods tend to be the opposite—high in calories, but with little to no nutritional value. 

How Many Vegetables Should You Be Eating?

The specific recommended amount of vegetables for your diet will depend on your age and biological sex, so be sure to consult with your doctor or nutritionist or look up the guidelines for your demographic. In general, however, most adults should aim for 2-3 cups of vegetables each day. Keep in mind also that the measurements for some vegetables will vary depending on whether you consume them raw or cooked.

Eat More Vegetables—And Enjoy It

Working more vegetables into your diet doesn't have to mean resigning yourself to flavorless, unsatisfactory meals. In fact, there are lots of creative ways to work more veggies into your daily routine without sacrificing flavor. Consider the following strategies, all of which can be easily implemented in your own kitchen:

• Eat them with breakfast.
  Most people probably don't think of breakfast foods as being particularly vegetable-friendly, but all it takes is a little imagination to start incorporating them early! Consider adding peppers, greens, or mushrooms to an egg scramble or omelet, or throwing some kale into your morning smoothie. Alternatively, you might experiment with a savory oatmeal dish that includes veggies such as zucchini, sweet potato, or greens.
  
• Substitute creatively.
  You might be surprised by the number of popular foods that offer easy opportunities to substitute veggies for carbs. Think cauliflower pizza crusts and rice, spaghetti squash or zucchini noodles instead of pasta, portobello mushroom burgers, or lettuce wraps.
  
• Buy pre-cut veggies.
  For some people, the biggest barrier to eating more vegetables isn't the taste, it's the prep work that goes into them. If you find yourself balking at the thought of all that peeling, chopping, and slicing, consider making it easier for yourself by looking for bags of pre-cut broccoli or cauliflower, or spiralized zucchini and carrots at the store.
  
• Snack on veggies.
  Vegetables don't have to be confined to main meals. You can easily knock out a serving or two with your afternoon snack. Use carrot sticks, celery, cucumber slices to dip in hummus (or just eat them plain!). If potato chips are more your style, experiment with making your own veggie chips out of beets, sweet potatoes, or kale.
  
• Don't let perfect be the enemy of good.
  When it comes to making dietary changes, try to avoid an all-or-nothing mentality. Remember that even if you don't hit your daily vegetable goal, some is better than none. If you're really craving mac and cheese, go ahead—but throw some mushrooms and spinach in there too. Don't feel like cooking? Go out for a burger—but order a salad on the side. Eating vegetables doesn't mean there's no room for indulgence. 

Ready to make changes to your nutrition and exercise routine, but aren't sure where to start? The trainers at Siegel JCC offer personalized nutrition coaching as well as fitness training. The J is a vibrant, inclusive community center with offerings for members of all ages, backgrounds, and faiths. Members enjoy access to our well-equipped fitness center, indoor and outdoor pools, and group exercise classes, while children and teens benefit from a variety of programs from preschool and early childhood care to after-school care and summer camp. Whatever you're looking for, we've got something for you. Contact us today to discuss joining with a membership, or consider donating to support our programs!