Tips To Eat More Vegetables (Even For Picky Eaters)

Eating vegetables is an important pillar in the creation and maintenance of a healthy and balanced diet. Rich in essential vitamins, minerals, fiber, and antioxidants, vegetables play a crucial role in supporting overall health and preventing chronic diseases. Regular consumption of a variety of vegetables can boost immune function, enhance digestion, support heart health, and help manage weight. The diverse array of nutrients found in vegetables contributes to better skin health, stronger bones, and improved mental well-being. Incorporating vegetables into your daily meals not only adds vibrant flavors and textures but also provides the essential nutrients needed for optimal health and vitality. 

Eating locally grown seasonal vegetables only enhances all these benefits. Read on more that here

Key Nutrients In Vegetables (1)


Vitamin A (Beta-Carotene): Supports vision, immune function, skin health, and cell growth. Sources include carrots, sweet potatoes, spinach, kale

Vitamin C: Boosts immune system, promotes skin health, aids in wound healing and enhances iron absorption. Can be found in many vegetables including bell peppers, broccoli, Brussels sprouts, and tomatoes

Vitamin K: Essential for blood clotting and supports bone health. You can find it in kale, spinach, Brussels sprouts, broccoli

Folate (Vitamin B9): Crucial for DNA synthesis and supports cell division, important during pregnancy for fetal development. Sources include spinach, asparagus, Brussels sprouts and peas


Potassium: Regulates fluid balance, supports muscle contractions and helps maintain healthy blood pressure. Can be found in sweet potatoes, spinach, beet greens and tomatoes

Calcium: Essential for bone health, aids in muscle function, supports nerve transmission. Sources include kale, broccoli and bok choy

Iron: Vital for hemoglobin production, which transports oxygen in the blood and supports energy levels. Can be found in spinach, Swiss chard, peas. Iron is absorbed best when combine with Vitamin C.


Lycopene: Protects against certain types of cancer, supports heart health and reduces inflammation. Sources include cooked tomatoes and red bell peppers

Flavonoids: Reduce inflammation, support heart health and provide antioxidant protection. Can be found in vegetables including onions, kale and broccoli.

Sulforaphane: Supports detoxification processes in the body and may help prevent cancer. Found in cruciferous vegetables like broccoli, Brussels sprouts and cauliflower


Lutein and Zeaxanthin: Support eye health and reduce the risk of macular degeneration. Sources include spinach and kale

Indoles and Isothiocyanates: Support liver detoxification and may have cancer preventing properties. They can be found in cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts


The high water content of many vegetables like cucumbers, celery and lettuce helps maintain hydration, supports overall bodily functions.


Promotes digestive health, helps control blood sugar levels, supports weight management and has been shown to lower cholesterol levels. Sources include peas, carrots, broccoli, Brussels sprouts

Health Benefits Of Vegetables (2)

By incorporating a diverse array of vegetables into your diet, you can ensure that you receive these vital nutrients, which contribute to overall health and well-being.

Reduced Risk of Chronic Diseases: Regular consumption of vegetables lowers the risk of heart disease, stroke, type 2 diabetes, and certain cancers due to their nutrient density and protective compounds.

Immune Support: Vitamins and minerals, particularly vitamins C and A, strengthen the immune system, helping the body fight off infections and illnesses

Digestive Health: High fiber content promotes healthy bowel movements, prevents constipation, and supports a healthy gut microbiome.

Weight Management: Vegetables are low in calories and high in fiber, which helps you feel full and satisfied, aiding in weight control.

Improved Skin Health: Antioxidants and vitamins in vegetables protect the skin from damage, promote collagen production, and enhance overall skin appearance.

Bone Health: Nutrients like calcium, magnesium, and vitamin K are essential for maintaining strong and healthy bones.

Tips To Eat More Vegetables

Eating more vegetables can be challenging, especially if you, or someone you are cooking for, is a picky eater. There are several strategies you can try to incorporate them into your diet more easily:

Plan Ahead

Make sure to include a variety of vegetables on your grocery list and stick to it when shopping. Prepare and portion out vegetables in advance to make them easily accessible for snacks and meals. You can choose to buy pre-cut and washed vegetables or prepare them yourself when you have time, so they're ready to use. Consider keeping frozen vegetables on hand for quick and easy additions to meals.

Incorporate Into Familiar Recipes

Start with small portions of a new vegetable. Over time, gradually increase the amount as you become accustomed to the taste. Add spinach, kale, or carrots to fruit smoothies. The fruit usually masks the taste of the vegetables. Puree vegetables like zucchini, carrots, or bell peppers and mix them into sauces or soups. Add finely chopped or grated vegetables into dishes like meatloaf, casseroles, or quiches or add vegetables as toppings tacos, or mix them into omelets.

Experiment With Cooking Methods

Roasting: Roasting vegetables can bring out their natural sweetness. Try roasting carrots, broccoli, or Brussels sprouts with a little olive oil, salt, and pepper.

Grilling: Grilled vegetables often have a different, more appealing flavor. Experiment with grilled zucchini, eggplant, or bell peppers.

Stir-Frying: Stir-fry vegetables with some coconut aminos and garlic. The quick cooking method retains crunch and flavor.

Season Well

Seasoning with some high-quality sea or pink salt and a little pepper brings out the natural flavors of any food.  Enhance the flavor of vegetables with herbs and spices like basil, rosemary, garlic, or paprika.

Vary Your Choices

Variety is key - not all vegetables taste the same. Experiment with a few of the many different types and preparations to find which ones you like best. Sometimes, trying less common vegetables like bok choy, jicama, or kohlrabi can make eating vegetables more exciting.

Make it Fun

If you have kids, involve them in choosing and preparing vegetables. They might be more willing to eat what they helped create. You could try arranging the vegetables in fun shapes or patterns on the plate to make them more visually appealing.

Incorporate Vegetables Into Meals & Snacks

Breakfast: Add vegetables like spinach, tomatoes, or peppers to your omelets, or blend greens into a smoothie.

Lunch: Include a side salad, add vegetables to your sandwich, or mix them into soups and stews.

Dinner: Make vegetables the main part of your meal by having veggie stir-fries, roasted vegetables, or a vegetable-based soup.

Raw Veggies and Dip: Keep raw vegetables like carrots, celery, and bell peppers ready to snack on with a healthy dip like guacamole.

Veggie Chips: Make your own vegetable chips by baking thin slices of sweet potatoes, beets, or kale.

Try New Recipes

Experiment with recipes from various cuisines that highlight vegetables, such as Mediterranean, Asian, or Middle Eastern dishes. Use cooking websites, apps, or social media to find new vegetable recipes and cooking methods.

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Make Vegetable Smoothies

Add leafy greens like spinach or kale to fruit smoothies for a nutrient boost without significantly changing the taste. Experiment with adding other mild-flavored vegetables like cucumber or carrots.

Change up your Salads

Think beyond iceberg or Romaine and experiment with better greens. Baby spinach, a spring mix or frisée, Butterhead varieties and endive are a few of the mildest leaves. For more flavor, try dandelion and other ‘weed’ greens, radicchio, or a peppery arugula. Shred some red cabbage or throw a few kale leaves in there to mix it up. Consider trying pre-packaged mixed greens to test out what you like the most. Grab our Salad Guide here

Persistence Is Key

It is important to maintain a positive outlook and open mind about trying new vegetables and recipes. It can take multiple tries to develop a taste for certain vegetables. Keep experimenting with different preparation methods. Give yourself (or your icky eater) a small reward for trying new vegetables or successfully incorporating them into meals.

Adding more vegetables to your diet means you’ll benefit from the entire spectrum of vitamins, minerals, fiber, and more. There’s no reason not to start right now. When it comes to eating more vegetables, your options are really endless. Even if you increase your vegetables in just one meal a day, you’ll be doing both your body and mind a massive favor.

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