A Dietitian’s Recommendations on How to Increase Vegetable Intake (and enjoy it)

We hear it all the time (and as dietitians, we talk about it all the time); increase intake of vegetables. It is one of the many lifestyle habits that can be easier said than done. Don't worry, that's why I am here. Here are 6 ways to increase your variety of vegetables in day to day meals and snacks, that actually taste good.

• Add Minced Vegetables to Ground Meats in Recipes: this is a great way to add nutrients without impacting flavor or the texture of a dish. Here are some ways I do this.

-add riced cauliflower to ground beef for tacos

-add shredded or minced carrots to ground beef for spaghetti with meat sauce

-add diced zucchini or yellow squash to ground chicken for casseroles

• Roast Garden Vegetables for Pasta Sauce: roast fresh tomatoes, onions, garlic, and bell peppers or zucchini/squash with olive oil, salt, pepper, and spices until slightly browned, then add to a blender with tomato paste to create a delicious pasta sauce for lasagna, homemade pizzas, or a simple pasta dish.

• Add Frozen Vegetables to Smoothies: this is well-known and talked about. It may even be "over-rated" by some, but I will stand by it. Smoothies can be delicious and packed with nutrition. For a hot summer day or a time when you may not be feeling your best, packing in loads of nutrients to a smoothie is a great option. Here are some of my favorite combinations.

-milk + chocolate protein + banana + nut butter + frozen riced cauliflower

-milk + vanilla protein + peaches + pineapple + spinach

-milk + vanilla protein + blueberries + pineapple + yellow squash

-milk + vanillla protein + peaches + mango + carrots

• Dip Fresh Vegetables in Greek Yogurt Dip or Hummus: there are a variety of vegetables that are perfect for dipping including carrots, bell peppers, cucumbers, jicama, snap peas, and broccoli. Preparing them in advance to be ready when hunger strikes is key. Here are 2 recipes for Greek yogurt dip:

-16 oz container of Plain Greek Yogurt + 1 packet ranch seasoning

-16 oz container of Plain Greek Yogurt + 1 packet taco seasoning

• Embrace the Salad Kit Trend: salad kits are a fun and easy way to increase vegetable intake. There are many flavor varieties, they make for an easy meal when paired with a source of protein, and they taste great! Some of my personal favorites are the dill pickle salad kit from Trader Joe's, the elote salad kit from Trader Joe's, and the avocado toast or everything bagel salad kit from Target (Good and Gather brand). Pick up 2-3 different flavors on your next grocery run to have on hand for the week.

• Roast Vegetables for a Dinner Side Dish: many vegetables, like Brussels sprouts, have a bad repuatation from being served boiled to generations of children. Brussels sprouts, and other vegetables, can take on an entirely different flavor and texture when they are roasted. Try roasting a variety of vegetables with avocado oil, salt, pepper, and garlic (or your favorite seasoning blend) for your next meal. My favorites are green beans, broccoli, Brussels sprouts, carrots, zucchini, squash, and peppers. Crank up the oven to 400-415 degrees and roast until vegetables start to take on a golden brown color.

Vegetables are a great source of phytonutrients, vitamins, minerals, and fiber. These are all nutrients that play a role in the prevention of chronic disease including heart disease and diabetes. Eating vegetables is not sustainable or attainable if it doesn't taste good, so they key is to find ways that you enjoy eating them. My goal for people I work with is to aim for 3-5 different colors of vegetables each week to optimize nutrition variety. This can also be a fun way to practice trying new vegetables or getting kids involved in picking out vegetables each week.

What are your favorite ways to eat vegetables?