10 Simple Ways To Add More Vegetables To Your Diet

by Laura N. Brown, MS, RD, LDN, ACSM-CPT

Last Updated: May 13, 2021

There is no denying the importance of vegetables in the diet! Vegetables are extremely nutritionally dense, as they are naturally low in calories and fat but high in vitamins, minerals, antioxidants and other plant chemicals our bodies need. Eating more vegetables provides many health benefits, including a reduced risk for chronic disease and the promotion of weight loss.

To maximize the superpowers of vegetables, aim to fill up to half of your plate with vegetables or consume 3-5 servings of vegetables per day. If you are not a big vegetable fan, this may seem like a steep goal. Below are 10 simple ways to add vegetables to your diet that even the pickiest eater may enjoy!
  1. Mix vegetables into your favorite pasta sauce. Utilize frozen vegetables, like chopped spinach, bell peppers, and pearl onions for a convenient addition. You can also layer vegetables for a veggie-centric spin on lasagna.
  2. Add bell pepper and onions to ground meat and celebrate a nutrient-dense Taco Tuesday.
  3. Enjoy Meatless Monday with a spin on an Italian classic - Eggplant Parmesan.
  4. Leafy greens are well known for their contribution to smoothie recipes. Mix things up and try cauliflower rice in your blender. Its bland flavor makes it an easy nutritional add!
  5. Increase the nutritional content of your traditional macaroni and cheese recipe! Boil macaroni noodles and broccoli together in the same pot. Once the water is boiling, add pasta and broccoli at the same time, following pasta instructions. When al dente, add cheese and use a wooden spoon to break up large pieces of cooked broccoli.
  6. Serve fried eggs on a bed of your favorite vegetables, like roasted Brussels sprouts or sweet potatoes.
  7. Think outside the French fry! Load a baked potato with spicy black beans and sweet corn or place a veggie burger between two sweet potato slices.
  8. Prep a vegetable-rich breakfast the night before. Use muffin tins to prepare mini omelettes jam-packed with zucchini, spinach, or the vegetables of your choice.
  9. Enhance the flavor of your burger by adding mushrooms to the mix. Chopped mushrooms make burger patties moist and flavorful while stretching the meat further and cutting down on saturated fat intake. Up the nutrition further by adding your favorite veggies, like tomatoes, onions, and lettuce, to the bun.
  10. Embrace vegetables with a stir-fry! Flavorful stir-fries are an excellent way to make vegetables the star of the show. Keep it simple with a one-pan vegetable and chicken stir-fry, or utilize Kroger stir-fry kits for a quick weeknight meal.

Want more tips to increase your vegetable intake and improve the nutrition quality of your favorite meals? Visit thelittleclinic.com/dietitian and schedule a free nutrition consultation with a Kroger Dietitian.

Disclaimer: This information is educational only and not providing healthcare recommendations. Please see a healthcare provider.

Laura N. Brown, MS, RD, LDN, ACSM-CPT

Laura N. Brown, MS, RD, LDN, ACSM-CPT

Laura’s food philosophy is quite simple: there is no such thing as bad foods, just incorrect portion sizes! All foods have a place in the diet and should be enjoyed guilt free. Laura is both a dietitian and personal trainer with a diverse background working with children, adolescents, athletes and more. She even had a 3-year stint as a performing artist singing and rapping about healthy foods! As a mom of a young toddler, Laura understands the challenge of balancing a busy schedule with health goals. For fun, Laura enjoys hiking with her dog and family and jamming out to some good showtunes.