17 easy ways to eat more vegetables

Think of what a balanced diet looks like and chances are vegetables play a starring role. And you wouldn’t be wrong. Vegetables are full of nutrients to keep you healthy, have fiber to keep your digestion moving, and are generally low in calories to help you feel full. But knowing vegetables are healthy and eating enough of them are two different things. Ready to up your intake? Keep reading.

How many servings of veggies do I need?

The general rule of thumb is that adults need five servings of fruits and vegetables a day. That works out to two-to-three “cup-equivalents” of veggies every day. What’s a cup-equivalent? It’s one cup for most veggies, like chopped broccoli or carrots, two cups of leafy greens, or one baked sweet potato.

How to eat more vegetables

To help you meet those goals, try these dietitian-approved ways to add more veggies into your meals and snacks.

1. Plate entrees like chicken salad over a cup of leafy greens or stir-frys on top of cauliflower rice.
2. Instead of snacking on plain raw veggies, dip them in salsa, hummus, or a Greek yogurt-based dressing.
3. When you’re cooking ground meat, add in finely chopped peppers, onions, and carrots.
4. To avoid a lot of prep work, go with frozen or canned veggies since they are already peeled and chopped.
5. Switch up the cooking methods — roast, air fry, sauté or broil for something new.
6. Don’t forget seasonings & sauces to keep flavors interesting! Salt and pepper is fine, but garlic powder, onion powder, chili powder, and cumin can be even more delicious.
7. Purée them: Add spinach or cauliflower to your smoothies and carrots and bell peppers into your spaghetti sauce before blending them up.
8. Grabbing take-out? Ask for all the toppings on your sandwich or taco, like lettuce, onions, tomatoes, pico, salsa, pickles, or jalapeños.
9. Try vegetarian variations of your favorite entrees, like portobello burgers, buffalo cauliflower, or eggplant parm.
10. Bulk your pasta dish by adding zucchini spirals or spaghetti squash alongside the noodles.
11. Chop up raw veggies like bell peppers and carrots in batches to have them available. If they’re already prepped, you’re more likely to actually snack on them!
12. Explore pickling — pickled cucumbers, cauliflower, and carrots add a tangy crunch to sandwiches and are great for your gut health too.
13. Store your vegetables at eye level in your refrigerator instead of in the bottom drawer where they will get forgotten.
14. Buy in-season and from farmers’ markets to save money (and support local). And be adventurous with what you buy — you might find a new veggie that you love!
15. Make prepping easier with pre-chopped raw vegetables and/or salad kits that can easily be incorporated into meals.
16. Designate one night of the week to try a new vegetable with dinner. Ever had celeriac or mustard greens? Bonus points for keeping track of the ones you love!
17. Sneak in vegetables with breakfast by baking leafy greens into frittatas, omelets, or even your favorite whole grain breakfast wrap.

The bottom line

Adults should get two to three cups of vegetables a day, which can be made easier if you get creative with your cooking and make prep work as easy as possible. Experiment with different kinds of veggies and different seasonings and dips and try new varieties every now and then to keep things interesting!