7 Simple Ways to Get More Vegetables into Your Diet

In today’s fast-paced world, prioritising our health can feel like a daunting challenge, especially when we are juggling various responsibilities such as working, coordinating the lives of family and attending social commitments. One of the simplest yet most effective strategies to support weight loss and enhance metabolic health is to incorporate more vegetables into your diet. Vegetables are not just low in calories; they are nutrient-dense powerhouses, rich in vitamins, minerals, antioxidants and dietary fibre.

Despite their numerous benefits, only 7% of the Australian adult population meet the servings targets for vegetables. However, the good news is that with a few practical strategies, you can easily add more vegetables to your meals without overwhelming your schedule or palate.

This blog post outlines seven actionable tips that can help you seamlessly integrate more vegetables into your daily diet. By implementing these small changes, you can enhance your nutritional intake, support your weight loss goals and improve your overall health.

1. Start with a Cooked Breakfast

Breakfast is often touted as the most important meal of the day, and for good reason. It sets the tone for your entire day, providing the energy needed to tackle your tasks and keeping your metabolism active. Yet, many people overlook the opportunity to include vegetables in their morning routine due to time constraints but you can pre-prepare meals like frittata so they are ready to go at a moment’s notice.

Actionable Tip: Start your day by adding vegetables to your breakfast dishes. For instance, consider incorporating leafy greens like spinach or kale into your scrambled eggs or omelettes. You can also sauté mushrooms, tomatoes or capsicum to add flavour and nutrition to your morning meal.

Benefits:

• Nutrient Boost: Vegetables are rich in vitamins and minerals, which can help improve your immune function and reduce the risk of chronic diseases. Starting your day with a variety of nutrients sets a positive tone for the rest of your meals.

• Sustained Energy: The combination of protein from eggs and fibre from vegetables helps maintain steady energy levels throughout the morning, preventing those mid-morning crashes that often lead to unhealthy snacking.

• Versatility: There are countless ways to incorporate vegetables into breakfast. Think veggie-packed breakfast burritos or frittatas – which are both healthy and travel well for mornings on the run.

Example Recipe: Veggie Omelette

• Ingredients: 2 eggs, 1 cup fresh spinach, 1/2 cup diced tomatoes, 1/4 cup chopped capsicum, salt, and pepper to taste.

• Instructions: Whisk the eggs in a bowl. Heat a non-stick skillet over medium heat, add the veggies, and sauté until soft. Pour the eggs over the veggies, let them set slightly, then fold the omelette in half. Cook until fully set. Serve with one slice of whole-grain toast for a balanced meal.

2. Sneak Veggies into Smoothies

Smoothies have become a popular option for quick and convenient meals or snacks, and they provide an excellent opportunity to sneak in extra vegetables without sacrificing taste. Leafy greens are almost tasteless when blended with fruits (and as a side note, are a great way to boost the veggie intake of your kids!).

Actionable Tip: Blend vegetables such as spinach, kale or cucumber with your favourite fruits for a delicious and nutrient-dense smoothie. The natural sweetness of fruits like bananas, berries or mangoes can mask the taste of the vegetables, making it easier to enjoy.

Benefits:

• Convenient: They’re quick to prepare and easy to take on the go, perfect for busy mornings or post-workout refuelling.

• Customisable: You can tailor your smoothie to your taste preferences and dietary needs. Experiment with different combinations of vegetables and fruits to find your perfect blend.

Example Recipe: Green Power Smoothie

• Ingredients: ½ banana, 1 cup frozen mixed berries, 1 cup spinach, 1/2 cup unsweetened almond mil and a tablespoon of chia seeds.

• Instructions: Blend all ingredients until smooth. Adjust the thickness by adding more almond milk if necessary. For added protein, toss in a scoop of your favourite protein powder.

Extra Tips:

• Keep frozen fruits and pre-washed greens on hand for quick smoothie prep.

• Add a scoop of Greek yogurt for creaminess and additional protein.

• Incorporate spices like cinnamon or ginger for extra flavour.

3. Prep a Weekly Veggie Box

Busy schedules often lead to poor food choices, but meal prepping can be a game-changer for maintaining a healthy diet. By dedicating a little time each week to preparing vegetables, you can set yourself up for success.

Actionable Tip: Dedicate a couple of hours each week to wash, chop, and prepare a variety of vegetables. Store them in clear containers in the fridge, making them easily accessible for snacking or adding to meals. When everything is prepped and ready to go, you’re more likely to reach for vegetables rather than unhealthy snacks.

Benefits:

• Convenience: Having prepped vegetables on hand reduces the likelihood of choosing unhealthy snacks or takeaway when you’re hungry and pressed for time.

• Increased Intake: The more visible and accessible your vegetables are, the more likely you are to eat them. Keeping them front and centre in your fridge serves as a constant reminder to include them in your meals.

• Variety: Prepare different vegetables each week to keep things interesting and prevent boredom. Consider mixing seasonal vegetables to make your meals vibrant and exciting.

Example Prep Ideas:

• Chop carrots, celery, cucumber and capsicum for easy snacking with hummus or guacamole.

• Steam broccoli and cauliflower to add to lunch or dinner dishes.

• Prepare salads in advance, keeping the dressing separate to maintain freshness.

Storage Tips:

• Use clear containers so you can see what you have at a glance.

• Consider grouping vegetables by meal type (e.g. snack veggies, salad veggies) to streamline meal prep.

4. Experiment with Soups and Stews

Soups and stews are not only comforting but also an excellent way to incorporate a variety of vegetables into your meals. They can be made in large batches, making them ideal for meal prep and leftovers.

Actionable Tip: When making soups or stews, add a mix of vegetables like carrots, zucchini, capscium and leafy greens. You can also use pureed vegetables to thicken soups without adding extra calories, giving you a rich texture and flavour.

Benefits:

• Hydration: Soups can contribute to your daily fluid intake, which is essential for overall health and digestion.

• Filling: High in fibre and water, vegetable-rich soups can help keep you full for longer, aiding in weight management.

• Easy to Prepare: Soups and stews can be made in large batches and frozen for easy meals later on. You can also create a variety of flavours and types to keep your batch of freezer meals exciting.

Example Recipe: Hearty Chicken and Vegetable Soup

• Ingredients: 1 onion, 2 carrots, 2 celery stalks, 1 zucchini, 1 cacpsicum, 4 cups vegetable broth, 1 can diced tomatoes, 400 g diced chicken and your choice of herbs (e.g., thyme, basil).

• Instructions: Sauté the onion, carrots, and celery until soft. Add the zucchini and bell pepper, then pour in the broth and tomatoes. Add the diced chicken. Bring to a boil, then reduce heat and simmer for about 30 minutes. Season with herbs and serve hot.

Tips for Soup Success:

• Blend leftover soups for a creamy texture without the cream.

• Use vegetable peels and scraps to create homemade broth for added nutrients.

• Experiment with spices and herbs to elevate the flavour profile.

5. Try Vegetable-Based Sauces

Incorporating vegetables into sauces is a creative way to boost nutrition without compromising taste. This approach allows you to enjoy your favourite dishes while enhancing their health benefits.

Actionable Tip: Use pureed vegetables like pumpkin, cauliflower or beetroot as a base for sauces. This not only adds nutrients but also enhances the texture and flavour of your dishes (let’s face it, sometimes steamed vegetables on their own can be really boring). Vegetable-based sauces can be used on pasta, grains or as a dip too!

Benefits:

• Low-Calorie Option: Vegetable-based sauces are often lower in calories and fat compared to traditional cream-based sauces, making them a healthier choice.

• Enhanced Flavour: The natural sweetness of vegetables can add depth and richness to your sauces, making them more enjoyable.

• Easy to Prepare: You can make large batches of vegetable sauces and freeze them for later use, allowing you to have healthy options readily available.

Example Recipe: Creamy Cauliflower Sauce

• Ingredients: 1 head of cauliflower, 2 cups vegetable broth, 1 garlic clove, salt, and pepper to taste.

• Instructions: Steam the cauliflower until tender, then blend with broth and garlic until smooth. Season with salt and pepper. Use this sauce over steamed vegetables.

• Sauce Variations: Mix in herbs and spices like basil, oregano or paprika to customise your sauces.

6. Incorporate Vegetables into Snacks

Snacking is often when we make poor food choices, leading to excess calorie intake. By swapping out unhealthy snacks for vegetable-based options, you can significantly improve your diet.

Actionable Tip: Prepare healthy snacks that highlight vegetables, such as sliced cucumbers or capsicum with hummus or roasted chickpeas. Having these options on hand will encourage you to choose healthier snacks throughout the day.

Benefits:

• Nutrient-Rich Choices: Vegetables are low in calories but high in vitamins and minerals, making them an excellent choice for satisfying your snack cravings.

• Sustained Energy: The fibre in vegetables can help you feel fuller for longer, reducing the likelihood of overeating at meal times.

• Curbing Cravings: By incorporating vegetables into your snacks, you can satisfy your cravings for crunch while still prioritising your health.

Example Snack Ideas:

• Veggie Sticks: Carrots, celery and cucumber sticks served with guacamole or a homemade bean dip.

• Roasted Vegetables: Toss vegetables like sweet potatoes, zucchini, or Brussels sprouts with olive oil and your favourite spices, then roast until crispy.

• Veggie Chips: Slice kale or beets thinly, toss with a little olive oil and salt and bake until crispy for a healthy chip alternative.

7. Get Creative with Meal Planning

Effective meal planning can make a world of difference in achieving your dietary goals. By intentionally incorporating vegetables into your planned meals, you can ensure you’re meeting your nutritional needs.

Actionable Tip: When planning your weekly meals, aim to include a variety of vegetables in every meal. Create a visual meal plan that highlights how you’ll incorporate different vegetables throughout the week, ensuring you stay on track. From a gut health perspective, aiming for 30 plants a week is optimal. You can download my FREE 30 plants tracker here.

Benefits:

• Increased Variety: Meal planning encourages you to experiment with different vegetables and recipes, preventing monotony in your diet.

• Time-Saving: Planning your meals ahead of time helps you avoid last-minute unhealthy choices, making it easier to stick to your health goals.

• Budget-Friendly: By planning your meals around seasonal vegetables, you can save money and reduce food waste.

Example 3 Day Meal Plan:

• Monday: Veggie omelette for breakfast, quinoa salad with roasted chicken and vegetables for lunch and beef and vegetable stir-fry for dinner.

• Tuesday: Smoothie with spinach and berries for breakfast, carrot sticks with hummus for a snack and lentil soup packed with veggies for dinner.

• Wednesday: Overnight oats topped with chopped nuts and grated carrots (carrot cake overnight oats), tuna and veggie sushi rolls for lunch and a hearty chicken and vegetable stew for dinner.

Tips for Successful Meal Planning:

• Set aside a specific time each week for meal planning and grocery shopping.

• Keep a list of your favourite vegetable-based recipes for easy reference.

• Involve family members in the planning process to encourage diverse preferences and make it a fun activity.

How to Balance Increasing Vegetables with Weight Loss/Metabolic Health Goals

Increasing your vegetable intake is a powerful strategy for supporting weight loss and improving metabolic health. However, it’s essential to approach this transition mindfully to ensure it aligns with the overall nutrition strategy that supports these outcomes. Here are some tips to effectively balance the addition of vegetables while still prioritising your weight management and metabolic health:

1. Build a Healthy Plate: A simple and effective way to structure your meals is by using the "Healthy Plate" model. Aim for half your plate to be filled with a variety of non-starchy vegetables, which provide essential nutrients and fibre. Allocate a quarter of your plate to lean protein sources—such as lean meat, poultry or fish, and the remaining quarter to low-GI carbohydrates like wholegrains, potato/sweet potato or legumes. Incorporating small portions of healthy fats (like olive oil, nuts or avocado) can further enhance satiety and flavour, creating a well-rounded meal, while improving cardiovascular health.

2. Prioritise Nutrient Density: Focus on incorporating a variety of colourful vegetables to maximise nutrient intake without significantly increasing calorie consumption. Leafy greens, cruciferous vegetables (e.g. broccoli) and brightly coloured veggies are excellent choices that provide vitamins, minerals and antioxidants essential for metabolic health.

3. Hydration: Staying well-hydrated is critical for overall health and can also support your weight loss efforts. Often, our bodies confuse thirst with hunger, leading to unnecessary snacking. Hydration is also important with the increase in fibre from eating more vegetables as soluble fibre binds to water, so not drinking enough can lead to constipation. Aim to drink plenty of water throughout the day. A general guideline is to drink at least 2 litres of water daily, adjusting based on your activity level and climate.

4. Mindful Eating Practices: Take time to savour your meals, focusing on flavours and textures. Eating slowly and mindfully can help you recognise when you’re full, reducing the chances of overeating while still enjoying the nutritional benefits of your increased vegetable intake.

5. Track Progress and Adjust: Keep track of how your body responds to the increased vegetable intake. Monitor your weight, hunger and appetite, energy levels and overall satisfaction with meals. If needed, adjust your vegetable servings, meal timings or meal combinations to better suit your metabolic health goals.

By strategically incorporating more vegetables into your diet and using the Healthy Plate model, you can create a sustainable approach to weight loss and improved metabolic health, ensuring you enjoy a variety of flavours and textures without sacrificing your goals.

Conclusion

Incorporating more vegetables into your diet doesn't have to be a chore. With these seven practical tips, you can easily enhance your meals with nutrient-dense vegetables while addressing the common pain points of time constraints and taste preferences. Remember, the key is to start small and gradually increase your vegetable intake, allowing your taste buds and cooking skills to evolve over time.

The benefits of a vegetable-rich diet extend beyond weight loss; they contribute to improved metabolic health, increased energy levels, and overall well-being. So why not take the first step today? Choose one or two tips to implement this week and see how it transforms your meals and health.

For more resources, sign up for my newsletter in the box below or download my free 30 plants tracker and meal planner. Let’s work together towards better health, one vegetable at a time!