Does anyone remember this food pyramid?? These are the guidelines I know I grew up on! Kind of fascinating to reflect on, knowing other information about nutrition that we know now...
In 2011, the USDA moved away from the pyramid and instead began to teach the MyPlate approach - somewhat of an improvement:
I prefer (in case you were wondering!) the detailed, evidence-based plate that Harvard also released in 2011:
Why am I sharing these? Because even way back in the 1992 food pyramid of my childhood, we knew how important vegetables were!
Yet many Americans are not eating NEARLY enough vegetables on a regular basis, if at all. There are so many reasons for this, of course:
access to vegetables
perceived cost
not knowing how to cook them
having produce spoil
feeling short on time to cook
and the one we're talking about today: I just don't like them.
It's okay if that's you. It's okay, no matter how old you are, if you don't find vegetables interesting or appealing. It's okay if you ate the same mushy vegetables your whole childhood that now they're a turn off. It's okay if you have texture issues with them.
But you know what's not okay? Continuing to not eat them.
Old school America, new school America, and Harvard University all agree, folks - eating vegetables daily (and multiple times a day, at that) is crucial to protecting our health and having our body systems function properly. The Harvard plate says right on it, "The more veggies--and the greater the variety--the better."
You don't have to "like" them. But you do have to learn to eat them.
Hoping some of these tricks will make it a little easier - try them out on your kids, your parents, your partner, and your self!
1) Blend them in smoothies.
I know people have been putting spinach in smoothies for decades now in the name of good health, but it's okay if that's not you style. Play around with other vegetables! Frozen especially can make for a creamy texture. Combined with your favorite fresh or frozen fruit, some plant milk, maybe protein powder or peanut butter, and you have yourself a whole balanced meal, too! Some of my favorites in smoothies:
- fresh baby spinach
- frozen cauliflower or cauliflower rice
- frozen zucchini
- cucumbers
- sweet potato
2) Bake them into baked goods.
Think "zucchini bread" style! Shredded zucchini and carrot are classics in breads and baked oatmeal. I like to use pumpkin or sweet potato in mine sometimes, too. ANY veggies can be shredded or pureed and added to breakfast-type bakes to pack in those veggies in the morning. Here's a recipe for Banana Zucchini Oatmeal Cups!
3) Hide them in your sauces.
Steamed carrots hide super easily in creamy sauces. So does butternut squash, which is my favorite way to make dairy-free macaroni sauce (recipe from Forks Over Knives, my go-to for plant based recipes). Peppers and onions count - add those to your tomato-based sauces. You can even puree those if you want so you get rid of the texture. While you're at it, think about cooking some spinach or another green into your sauce, too. It wilts down to almost nothing except fiber and vitamins. ;)
4) Utilize dips & condiments you enjoy.
I don't love raw veggies, but I do LOVE Buffalo-style hummus, so veggies are a means to an end for me on that one. Too many times I hear "dressing isn't healthy," but that comes at the expense of skipping the vegetables altogether. Use the dressing, make them delicious, and eat them! After time, your tastes might adjust, and you may find yourself enjoying them with a little less help.
5) Chili hides everything.
So much flavor & a chunky texture already - what's few more chunks!? Root vegetables like sweet potatoes, parsnips, carrots, etc hide well here, as does cauliflower - you might try a recipe like this: Cauliflower & Bean Chili
6) Try them in the air fryer!
The air fryer is a game changer. I swear everything tastes better! No soggy textures and lots of flavor, so quickly... My favorite is green beans: spray them with a little spray oil, sprinkle with seasonings like garlic powder, nutritional yeast, paprika, salt & pepper, and toast for just a few minutes. Even frozen vegetables work, though. Maybe a new texture will make you like something more.
Most importantly, don't give up trying. You (or your partner, or your parent, or your kid) may not like a food the first, second, or eighth time it's presented... But what about the ninth or tenth? What about when it's cooked a slightly different way, or paired with a favorite dip? They say that it can take ten or more times of trying something new before our taste buds develop to enjoy it... So stick with it! Your health will thank you.
Two important questions:
What do you notice about the differences in those three pyramids/plates that stands out to you?
Which trick are you going to try next?
You can leave a comment here or send me a DM on Instagram. I'm curious to see your responses!
I think it’s funny that we were all taught at an early age that carbs were so important and the base! While I definitely think all things in moderation, so many people I know really limit their carbs. I love the plate method and all of the nutritional education you share!💜
I think it is interesting that the pyramid is stacked, when I was younger I thought the things at the top of the pyramid were most important (not that I chose what I ate based on this) but I wonder how many other people may have misunderstood this. I like the plates!! I plan to use alllllll the tricks!