Sneaky Ways to Eat More Veggies


Research shows that it can take as many as 10 to 15 tastes before a child will learn to appreciate a new flavor. While you may struggle to get your kids to eat their vegetables at the dinner table, there are some ways you can sneak in servings of vegetables without them even knowing it.

Even if you have no interest in adopting a vegetarian diet, chances are you’re looking for ways to up your intake of veggies—or teach yourself how to enjoy those you don’t necessarily love, like cancer-fighting beets and Brussels sprouts. One trick for packing your diet with more produce is sneaking it into the foods you eat regularly, like soups and sandwiches. Allens Vegetables, the makers of Popeye Spinach and Veg-All canned veggies, shared with us a couple of covert ways to add vitamins and minerals to meals.

Five ½-cup servings of vegetables every day-that’s the USDA Food Pyramid recommendation for the average adult. Sounds easy, right? A salad here, a handful of baby carrots there, and you’re covered. But in our fast-paced, carb-crazed world, who gets that? Most of us aren’t meeting the daily requirements of a balanced healthy diet, even with a green salad for lunch and a vegetable side at dinner.

If you find yourself struggling to squeeze in all your veggie servings, check out these clever and surprising ways to build a balanced healthy diet. Think beyond the salad bowl (or, check this out if you want new ideas for salads; there are plenty of greens (and reds, yellows and oranges) that are versatile and tasty enough to work their way onto your plate morning, noon and night.


Balanced Healthy Diet Boost: Beat Breakfast Boredom Many of us think of vegetables as a staple at lunch or dinner, but starting your day with something green and good for you can keep you sated all morning long-and give you a head start on those five vegetable servings you’re looking for. Spruce up your fiber cereal and skim milk routine and slip some fiber-filled vegetables into an A.M. omelet or breakfast sandwich instead. Try a frittata with broccoli rabe and sun-dried tomatoes or forgo the bread in your next breakfast with this tasty casserole with asparagus and mushrooms.

Best Health readers give their tried-and-true tips for eating the vegetables they need.

  • Prepare a variety
  • Add them to dessert
  • Make a veggie soup
  • Keep fruits and veggies handy
  • Hide them in pasta sauce
  • Sneak them in a snack
  • Slip them in the dip
  • Add extras to a salad
  • Juice it up!
  • Blend them in cheese sauce

Balanced Healthy Diet Boost: Make Dessert Even Sweeter Don’t limit healthy and delicious sweet potatoes for dessert to the pie at Thanksgiving. You can take advantage of the Vitamin A and fiber in this superfood all year round. Turn sweet potatoes into a smooth, silky pudding [recipe below] that will take the edge off your sweets craving without adding saturated fat or a ton of calories.