Focusing on varying the types of vegetables on your plate can certainly make healthy eating more interesting, and using tactics to sneak veggies into your day will make it that much easier to adequately fuel and nourish your body. If you are a numbers person, the USDA guidelines recommend you consume between 2 and 4 cups of veggies each day. The exact amount varies by age and gender, and variety is encouraged across several key categories: dark green; red and orange; beans, peas, and lentils; starchy; and other vegetables (plus, loads of examples of what actually constitutes 1 cup based on whether the particular vegetable is fresh, cooked, frozen, chopped, etc.) Aiming for higher will always be your best bet, but this just goes to show you can’t really overdo it on vegetables. In fact, swapping pasta for spaghetti squash or zucchini noodles immediately bulks up your plate with bonus health benefits. Not to mention it’s a breeze to add to baked goods, pasta sauces, and smoothies to support a healthy digestive function, blood sugar levels, and hormonal balance.* Not a fan of eggs for breakfast? Savory oatmeal is another great option that will keep you full and satiated while making the perfect home for some extra veggies. Kimberlain recommends sautéing a handful of mushrooms with either arugula or spinach and pairing that with cooked oats and a soft-boiled egg for a boost of protein. Veering off the beaten path will keep your breakfast fresh and interesting. Bonus: Savory breakfasts can help reduce a blood sugar spike. “I roast veggies for the week and add them to different dishes,” explains Kimberlain. “Whether I’m making a grain bowl or including the veggies in my tacos or pasta, it’s just a great way to ‘meal prep’ a few to use throughout the week.” We’re not reinventing the wheel here, people—meal prep works! And if you struggle to find time to do the prep work yourself, consider a meal delivery service. There are plenty out there, depending on your dietary needs. For a veggie-forward option, check out our top picks for plant-based, Whole30, and Mediterranean diet meal delivery services. “One of the most common reasons I’ve heard people say they don’t eat their veggies is because of the flavor factor,” says Kimberlain. “I challenge people—whether it’s that they don’t know how to cook a veggie and/or aren’t sure what to pair it with—to make that the ‘veggie to try’ for the week.” For example, broccoli can be roasted, boiled, air-fried, added to a cheesy soup, or even formed into “tots”—try out a variety of recipes and figure out what’s enjoyable for you. Making small and actionable changes within your routine can help form lasting habits—so try adding a vegetable to each meal, slowly ramping up your intake in a manageable way. In no time you’ll be fueling your body with the fiber and antioxidants you need to feel great (and might even find a new recipe you love!).
