How to Add Vegetables to Your Diet

Increasing vegetable intake is one way you can change your diet to improve your health and promote weight loss. Vegetables provide various essential vitamins and nutrients that bodies need to work properly every day. If you're looking to eat more vegetables, learn how to add vegetables to your diet in various ways, including in side dishes, snacks, salads, juices, smoothies, and even hiding in some of your other favorite foods.


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    Try to include 1 or 2 vegetables in every meal or snack you eat throughout the day. You can include raw, cooked, fresh, frozen, or canned vegetables in your meals. Choose whichever type based on your personal tastes, the meal you are making, how you prepare it, your budget, and what is in season.
    • For instance, if you do not like cooked carrots, try eating them raw. If fresh asparagus is too expensive or not in season, try canned.
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    Mash up cauliflower instead of potatoes for a low carbohydrate alternative to potato dishes.
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    Eat raw carrots, celery, or any other raw vegetable. Adding vegetables to your diet with a low-fat dressing or dip can be a nutritious and filling snack.
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    Eat a salad for lunch or dinner. You can also eat a salad before lunch or dinner to reduce your appetite for your main dish. Prepare salads in various ways by using various leafy greens, other vegetables, and dressings so you are less likely to tire of eating the same foods repeatedly. Add lean proteins to make the salad more filling if you intend to use it as a meal. Try to avoid fatty dressings and toppings.
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    Drink vegetable juice that is 100% juice. This is an ideal alternative if you do not have time to prepare vegetables any other way or have a hard time dealing with the taste or texture of them. Opt for low-sodium versions this option as healthy as possible.
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    Make smoothies with yogurt and vegetables of your choosing. Green leafy vegetables are easy to hide in a smoothie and provide plenty of nutrients.
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    Hide vegetables in your favorite meals. For example, add a vegetable assortment to your spaghetti sauce, meatloaf, chili, or pizza. Vegetables will add more depth to the flavor of the dish, but usually will be unrecognizable.


  • Hiding vegetables in main dishes can ensure that children and fussy eaters are getting enough vegetables in their diet.
  • Raw vegetables will have more nutrients than cooked or canned. Cooking, canning, and even freezing can destroy some, if not all, of the nutrient value in a vegetable. Eat raw vegetables when possible, but any vegetables are better than no vegetables at all. Vegetable juices will also lack nutrition compared to the vegetables.
  • Avocados pair well in salads if you want to change things up. Guacamole is a good way to sneak it in with tomato and onion, or you can eat it straight with salt!
  • Consider drinking a fruit and vegetable juice blend if a straight vegetable juice does not appeal to you.

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Categories: Maintaining Diets | Fruits and Vegetables