The Gateway Vegetables
5 habits and 5 veggies ideas to get you hooked!
When I say healthy, almost everyone’s first picture is vegetables. For some, it was easy to have a long term relationship with these nutrient packed, fiber filled, colorful foods. It almost came naturally. Others, it’s been a knock down battle just to be friends.
It is no secret the vegetables are great for our bodies. Especially when eaten as whole foods, their phytonutrients often work together to give us the most out of the anti-inflammatory and anti-carcinogenic effects. They also usually have tons of our essential vitamins and minerals.
I have seen a good deal of media hype demonizing certain ones. My suggestion- just be reasonable. Overall, anything in excess causes issues. Some individuals might individually be sensitive or allergic to some. If you have or notice symptoms, maybe just stay away from those particular ones.
Sometimes the veggie avoidance starts young. Chances are if you weren’t taught to like them as a kid or introduced early, you still don’t love them. Texture complexes can also lead to veggie hesitations. Both of these can often be changed! (Yes, even as an adult).
Here are some quick easy tips to prioritizing these hard working nutrients:
1. Make vegetables a part of every meal
It doesn’t how much of what kind you are starting with. Start by just getting into the practice that meal’s have vegetables. Even if it is 1 small cherry tomato, or one baby carrot. Make it a habit. Throw a few leaves of dark leafies into your eggs or smoothie. Grab a handful of raw veggies as you walk out the door to eat on the way to work. Whatever it takes, just eat one.
2. Start with vegetables that don’t have a strong flavor and have a crunchy texture
Mushier vegetables can be hard to like for individuals with texture issues. Habits stick when you see a benefit. If you hate something, it wont last long.
3. Always have grab and go veggies or quick prep veggies on hand
Having things that are quick help to avoid you becoming a victim to lack of preparation. consider every time you are at the store picking up some easy to grab frozen or fresh steamer veggie bags, baby bell peppers, carrots, pre cut veggies, sugar snap peas, or celery. If time isn’t on your side, it still doesn’t get to be your scapegoat. If you want something warm, microwave up a steamer bag for 3-5 minutes while you are doing other things.
4. Keep an open mind and you have to try it
Just like kids, you do have to try something about 6-10 times before you can say you don’t like it. Anything new your body will automatically have a harder time with. The more you eat something, the more you are going to like it. If you have tried it a lot and a lot of ways but still don’t like it- move on and try another one. There are hundreds of vegetables to try. The goal is just to find some that you are willing to make a consistent part of your lifestyle.
5. Fruits and vegetables are not the same thing
Unfortunately, though we often put them in the same group they are not the same thing. Swapping in an apple for a snack is great, but doesn’t mean you added a vegetable to your diet. Fruit is delicious and a great sweet treat. The goal is to have both in your diet.
five Gateway vegetables to get you hooked:
Baby kale/spinach- mix in with a salad you like, even if its iceburg or throw into a shake in small amounts. Gradually grow into adding more and more of the healthy greens.
Cherry tomatoes- these little guys are sweet and easy to grab without cooking. Great grab and go.
Cucumber slices- have by themselves. They do not have a strong flavor and have a refreshing crisp that can also be thirst quenching.
Baby carrots- even as a kid these guys weren’t that bad. They have a great crunch and great for some afternoon snacking.
Bell peppers- either strips or baby whole ones can be a great start. They are generally very sweet if you get a red, yellow or orange pepper.
