According to the CDC only 1 in 10 adults get enough fruits and vegetables each day with men, young adults and those in poverty getting the least amount each day. 5 servings of fruit and vegetables per day has been suggested as the minimum amount needed each day for the greatest benefit. This goal of “5 a day” may seem nearly impossible right now, but hopefully some of these tips will help you. For some of us consuming fruit is easy, but vegetables no so much. Let’s discuss tips for spicing up your vegetable game so there are ways you actually enjoy vegetables, not just tolerate them.
Cook them!
For many people, raw vegetables are just not their cup of tea and if that is you I am here to tell you you’re not alone! For me, a raw unseasoned piece of broccoli just doesn’t make me salivate. But a nice roasted, or steamed piece of broccoli…now we’re talkin’! Roasting or steaming your vegetables can be a great way to make them taste more appetizing. When you roast them you can easily throw on some olive oil and seasoning to kick it up a notch! When I roast my vegetables, I like to cook them until they get a little bit of a char on them, this just tastes so good and keeps everyone coming back for more!
Season them!
If you don’t like plain vegetables, that’s ok. Throw some seasoning on those things! Of course you can throw on a dash of salt and pepper, but if you are feeling more adventurous with your seasoning then try fresh garlic, garlic powder, rosemary, thyme, coriander, basil, oregano, cumin, dill, or cinnamon are a few of the spices you could put on your cooked vegetables. Sweet potatoes pair nicely with a dash of cinnamon, nutmeg, pumpkin spice or chili powder, bok choy is amazing with a splash of sesame oil, fresh ginger and garlic to go with a delicious Asian cuisine dish! Broccoli can be taken to the next level with some olive oil, garlic, and parmesan cheese which can pair nicely with your Italian dinner! Don’t be afraid to dress up your vegetables if you don’t like them naked, there is nothing wrong with this!
Dip them!
Raise your hand if you like your veggies saucy! Yup, me too. A good dressing or dip can take those veggies to the next level. I personally enjoy a delicious flavored hummus or salad dressing with raw vegetables. Hummus and dips can add protein and fat to your high fiber vegetables making a satisfying combination. Even if the dip you choose doesn’t contain protein and fat, don’t hesitate to enjoy a serving with your vegetables, you may be surprised how excited you become for that afternoon snack of saucy vegetables!
Hide them!
A fun way to eat more vegetables is by putting them in some of your favorite recipes. This can be a delicious combination of your favorite recipes enhanced with vegetables. One of my personal favorite recipes is a cauliflower carrot Macaroni and Cheese! I love this recipe because although the sauce is deliciously cheesy and creamy, the base is a cauliflower and carrot puree. I have also seen recipes that use butternut squash as a base for mac and cheese! Yes, you can tell I love macaroni and cheese. Other ideas could be throwing in a serving of spinach or kale into your morning smoothie. This may sound strange to you, but trust me, you cannot even taste it!
Tips for Getting Your Children to Eat More Vegetables
Not only is eating veggies sometimes a struggle for us adults, it can also be a struggle for children as well. If you are a parent searching for ways to get your kids to eat more vegetables here are some tools for your toolbox:
- Let them pick out their own vegetable to try- The next time you go to the local farmers market, consider letting your child pick out 1 or 2 vegetables that they want to try. Even if they choose something you think they won’t like, refrain from saying so. You might find that when your child is involved in choosing the vegetable they might be more excited about trying it!
- Let them help you in the kitchen- Sometimes letting your children help in the kitchen may mean preparing the meal takes longer. Although this may be true, getting children involved in the cooking process can be a great way to get them excited about eating what they helped make! If they have a hand in making a veggie dish they are more likely to want to try eating it. I recommend finding a piece of the cooking or preparing process to get your children involved with. Younger children may have fun with easy tasks such as tossing the salad, or mashing the sweet potatoes while older children could help with more with measuring ingredients or adding the seasonings. When you have little hands helping, remember it may be a little more messy than you planned and you may need a little extra time allotted so be prepared for this.
- Get creative with yummy smoothies or pureed vegetables- A 2011 study reported that serving pureed veggies at meal time doubled children’s daily vegetable consumption. This could include pureeing the vegetables into a smoothie or using pureed vegetables to make a sauce like the Veggie Mac and Cheese recipe. This can be a great way to introduce new flavors!
- Experiment with recipes such as soups, sauces, dips or treats with vegetables- Vegetables can be in many different recipes so feel free to experiment and test a few veggie recipes! You might find that your kids love a good vegetable beef soup, a yummy smoothie with spinach or ground turkey burritos with peppers and onion.
- Don’t give up- A fun fact about introducing new foods to children is that it can take up to 10 times eating a new food for a child to accept, so don’t give up. If they reject broccoli try try again. Potentially try seasoning or making the vegetable in a different way to see if they like the flavor or appearance better with the vegetable prepared differently.
- Division of Responsibility- The idea of Division of Responsibility was developed by Ellyn Satter. Division of Responsibility is the understanding that both parents and children have a responsibility when it comes to meal time. The parent is responsible for the what, when and where of the meal while the child is responsible for deciding what they will eat and how much of each item. This division of responsibility helps to relieve the stress and pressure that is too often associated with meal time. This division of responsibility remains especially important when we discuss eating vegetables too. Allow for a stress free environment letting children select how much and of what they would like to enjoy at meal time. For more information on Division of Responsibility, visit the Ellyn Satter Institue
- Have fun- Make eating vegetables fun for everyone. This could include using vegetables to make funny faces or a fun design on your child’s plate. For example use a carrot stick as a stem and a cucumber or green pepper cut to look like a flower!
- Follow the above recommended tips such as dipping, or seasoning the vegetables- Some children may not enjoy raw plain veggies just like some adults, and that is okay. Try offering veggie dips, hummus, or dressings with vegetables.
- Always keep in mind choking hazards- When serving vegetables to children under the age of 4 avoid raw vegetables or whole grape/cherry tomatoes as these can get lodged in the airway. (For a list of other foods to avoid feeding young children visit Nationwide Children’s)
What about frozen or canned vegetables?
You may be wondering…”Do I have to buy fresh vegetables”? Nope. While I do recommend local, in season fruits and vegetables. Not only are they typically cheaper, they are also fresh from the source – who doesn’t love that?. Frozen or canned vegetables can fit into your diet too! Frozen vegetables are frozen at peak freshness so they retain the vitamins and minerals and taste delicious. For my family, I keep a few frozen steamable vegetables on hand for those nights when we need a quick side veggie. With steamables you can throw them in the microwave and you have a delicious steamed vegetable ready to go in minutes. Steamables are typically budget friendly if you are shopping on a budget (I buy store brand and pay about $1/ package). Canned vegetables are another option that can fit into a balanced diet. When you are purchasing canned vegetables look for “no salt added” or “low sodium” options. In addition, I would recommend draining the liquid and rinsing the vegetable to further reduce the sodium level. No matter how you like your veggies, experiment with these tips and work toward eating more of them. Now, go enjoy some delicious vegetables!