How to Eat More Veggies (Even If You Don’t Like Them)

If eating more vegetables has been on your to-do list for years, you’re definitely not alone.

Life gets busy. Convenience wins. And when vegetables aren’t your favourite food to begin with, it’s easy to keep putting them off.

The encouraging part is that you don’t need a complete diet makeover to start eating better. A few realistic changes can help you get more vegetables into your meals, try new flavours without feeling overwhelmed, and build habits that are much easier to stick with.

Next, I’ll walk you through practical ideas that work in real life, from simple cooking tips to fresh juices and meal ideas that make vegetables easier to enjoy.

Let’s begin, shall we?

Pro tip: If you’ve struggled to eat more vegetables before, having more ways to prepare them can make all the difference. Later on, we’ll show you how Hurom juicers help keep things simple and add more variety to your meals. Stay tuned.

Why Vegetables Taste is So Hard to Enjoy for Some People

Vegetables don’t taste good because of evolution. Bitterness once signaled danger: many plant compounds that protect vegetables from pests, like alkaloids and glucosinolates, are mildly toxic in large doses. 

So humans developed a heightened sensitivity to bitter tastes, especially strong in childhood, as a built-in survival mechanism. That instinctive dislike of kale or broccoli could be confused for pickiness, but it’s ancient wiring still doing its job. 

So if you’ve never liked vegetables, you’re definitely not the only one.

It’s easy to think that people who eat vegetables every day simply have more willpower. The truth is, there’s a lot more going on: 

And for many people, it’s a mix of things, including: 

• Bitter flavours don’t taste the same to everyone. Some people are naturally more sensitive to bitter foods like kale, Brussels sprouts, or broccoli. That’s why one person may enjoy them while another finds them difficult to eat.

• Texture can be the real problem. Not everyone struggles because of flavour. For many people, it’s the texture that gets in the way, especially if they dislike soft, mushy, or fibrous foods.

• Childhood habits stay with us. If vegetables always felt like something you had to eat, there’s a good chance you still avoid them today. The way foods were introduced growing up can shape your preferences well into adulthood.

Food preferences aren’t set in stone. They can change over time, even if you’ve disliked vegetables for years.

Before we get into practical ways to make that happen, let’s look at why eating more vegetables is worth making part of your routine.

Why Eating More Vegetables Matters at Every Age

Adding more vegetables to your daily meals is simply one way to give your body more vitamins, minerals, and fiber, and that’s true for every age: 

Kids rely on vegetables for development and building healthy eating habits early. Adults need them to manage energy, weight, and long-term disease risk. And as we age, vegetables become even more essential for maintaining bone strength, cognitive function, and muscle mass.

Unfortunately in Canada, many people still aren’t eating as many vegetables as they’d like.

• According to Health Canada, vegetables and fruit make up less than 25% of Canadians’ food choices on average.

• Statistics Canada reported that only 21.6% of Canadian adults eat fruits and vegetables at least five times a day. Men and younger adults were the least likely to reach that frequency.

You’re certainly not the only one trying to eat more vegetables. The numbers show that it’s something many Canadians are working on too.

How vegetables support everyday health for adults

It’s easy to think of vegetables as something you should eat. In reality, they help support your health in ways that go far beyond checking a box on your plate.

Adding more vegetables to your meals is a simple way to get more fibre, vitamins, minerals, and other nutrients your body relies on every day. You probably won’t notice a dramatic difference after one meal, but those small choices start adding up before you know it.

Research backs that up:

• Health Canada’s evidence review found that eating patterns rich in vegetables, fruits, legumes, nuts, whole grains, fish, and healthy fats are linked to a lower risk of cardiovascular disease, type 2 diabetes, and all-cause mortality.

• A systematic review from Iran found that people with the highest vegetable intake had a 12% lower risk of developing depression than those with the lowest intake.

• A Japanese study found that healthy adults showed improvements in blood glucose, LDL cholesterol, and dietary acid load after eating a vegetable-rich diet for just five days.

No single food changes your health overnight. Still, giving vegetables a little more space on your plate is one habit that can pay off over time.

Why vegetables play an important role in children’s growth and development

Kids grow fast, and their bodies need plenty of good nutrition to keep up. Adding vegetables to their meals is one simple way to help support that every day.

That doesn’t mean children will love them right away. If you have kids, you already know that vegetables don’t always get a warm welcome. 

The nice part is that food preferences keep changing as children grow. Every new meal, snack, or lunchbox is another chance to help them become more familiar with different vegetables, even if they don’t eat much at first.

Research gives parents a good reason to stay patient:

• A University of Toronto-led study found that only 22% of Canadian children ate vegetables at school. Even so, vegetables provided 24.9% of their vitamin A intake, making them the largest food-category source of this nutrient during the school day.

• A Portuguese study found that a five-week storybook activity helped children become more willing to try several vegetables they had previously refused.

• The same study showed that only 17.1% of children displayed strong food neophobia. Most were simply taking their time to get comfortable with unfamiliar foods.

A "no" today doesn’t have to mean "no" forever. Giving children regular, positive exposure to vegetables can make a real difference over time.

How vegetables fit into a balanced Canadian diet

Getting more vegetables into your diet is a great first step. Mixing up the ones you eat is even better.

Different vegetables provide different nutrients, which is why Canada’s Dietary Guidelines encourage people to include a mix of colours throughout the week. Two recommendations are especially easy to remember:

• Eat leafy green vegetables every day.

• Eat orange vegetables a few times a week.

Of course, there’s one challenge many Canadians know all too well: rising grocery prices. 

As Statistics Canada also reported, fresh fruit and vegetable prices increased 19.9% between 2021 and 2025, faster than overall inflation.

That doesn’t mean eating well has to become overwhelming. 

Buying what’s in season can help you spend less. Frozen vegetables are another great option, especially when fresh produce costs more.

How to Get More Vegetables Into Your Diet as an Adult

The easiest way to eat more vegetables is to start with ones you already like, prep them in advance, and change how you cook them so they actually taste good. Trust me: it’s much better than forcing down vegetables you've never enjoyed. 

The good news is that you don’t have to change your entire diet overnight. A few small habits are much easier to stick with, and they can make a bigger difference than you might expect.

Don’t know where to begin? Start with vegetables you already enjoy

One mistake people make is trying to eat vegetables they already know they don’t like.

There’s no reason to start there.

If carrots, cucumbers, sweet peppers, or green beans are already on your "yes" list, build your meals around those first. Once eating vegetables becomes part of your routine, trying something new doesn’t feel nearly as intimidating.

Bored of eating the same vegetables? Rotate what’s on your plate

Eating the same vegetables every week gets repetitive, even if you like them.

A few simple changes can keep meals feeling fresh:

• Try vegetables that are in season or pick up something new at your local farmers market.

• Swap your usual side dish for a different vegetable each week.

• Use the same vegetables in different meals, such as soups, pasta, grain-based salads, or wraps.

• Change the flavour with herbs, spices, olive oil, balsamic vinegar, pesto sauce, or a little parmesan cheese.

• Blend dark leafy greens into a fresh juice when you want something different.

A little variety can make it much easier to keep reaching for vegetables instead of getting tired of them.

Hate the taste of vegetables? Change how you prepare them

Sometimes, the vegetable isn’t the problem. It’s how it’s cooked.

Cooking methods can completely change the flavour and texture of the same ingredient. 

Broccoli, for example, tastes very different roasted than it does after being boiled. The same goes for Brussels sprouts, cauliflower, carrots, and many other vegetables.

A few ideas worth trying:

• Roast vegetables instead of boiling or steaming them.

• Add herbs, spices, garlic, or a squeeze of lemon for more flavour.

• Pair vegetables with foods you already enjoy, like pasta, rice bowls, tacos, or homemade pizza.

• Try recipes from different cuisines that naturally use more vegetables, such as stir-fries, curries, or Mediterranean-inspired dishes.

• If bitterness or texture has always put you off, start with milder vegetables or enjoy them in a fresh juice alongside naturally sweet fruits.

You may be surprised how different the same vegetable tastes with a few simple changes.

Don’t want to cook? Keep it simple

Not every vegetable needs to be cooked before you eat it. Some of the easiest options are ready to enjoy with little or no prep:

• Baby carrots.

• Cucumber slices.

• Cherry tomatoes.

• Snap peas.

• Sweet peppers.

• Pre-washed salad mixes.

Pre-cut vegetables are worth considering too. They cost a little more, but if they help you eat more vegetables instead of letting them go to waste, many people find the convenience worthwhile.

Short on time? Let a little meal prep do the work.

Busy weeks don’t leave much time for chopping vegetables every day. I prefer spending a little time once instead of starting from scratch before every meal.

A quick meal prep session can include:

• Washing and drying leafy greens.

• Cutting vegetables for snacks and lunches.

• Roasting a large tray of mixed vegetables.

• Packing grab-and-go containers for the week.

When everything is ready to grab, eating more vegetables becomes the easy choice instead of the difficult one.

Want vegetables in the morning? Start with breakfast

Breakfast is one of the easiest meals to upgrade. You don’t need anything fancy. Simple ideas work just fine:

• Add spinach or collard greens to scrambled eggs.

• Make green egg muffins ahead of time.

• Fill breakfast burritos with sautéed vegetables.

• Top whole-grain toast with sliced tomatoes and avocado.

• Enjoy a fresh green juice alongside your breakfast.

You don’t have to fit all your vegetables into one meal. Starting the day with one extra serving simply makes it easier to reach your goal by dinner.

How to Get Your Kids to Eat More Veggies (Without Turning Meals Into a Battle)

The easiest way to get kids to eat more vegetables is to make them part of foods they already love: blended into sauces, baked into muffins, or served as fun, bite-sized finger foods. 

Getting kids involved in choosing or preparing vegetables, offering the same one multiple times without pressure, and leading by example at the table all help turn vegetables into something kids want to eat.

Remember: If your child wrinkles their nose every time vegetables show up at dinner, don’t worry. Children’s tastes are still developing, so it’s completely normal for them to like one vegetable this month and refuse it the next. That can be frustrating, but it also means today’s "no thanks" doesn’t have to last forever.

Let’s review your options below.

Start with familiar flavours and small portions

A huge serving of vegetables can look intimidating, even to adults.

Keeping portions small makes trying something new feel much easier. It also helps to serve vegetables alongside foods your child already enjoys instead of making them the centre of the meal.

Some easy combinations include:

• Carrot sticks with hummus.

• Cucumber slices with sandwiches.

• Sweet peppers with cheese cubes.

• Broccoli alongside a favourite pasta dish.

One bite is enough for a first try. Tomorrow is another opportunity.

Offer vegetables in different ways

Children don’t always dislike a specific vegetable. Sometimes they just don’t like the way it’s served.

Changing things up keeps meals interesting and helps them figure out what they enjoy.

You could try:

• Roasted vegetables instead of steamed ones.

• Smooth soups.

• Kale chips.

• Pasta sauces with blended vegetables.

• Fresh juice blends made for them.

• Vegetable sticks with a favourite dip.

The same vegetable can feel completely different depending on how it ends up on the plate.

Make vegetables part of foods they already get excited about

You don’t have to save vegetables for dinner.

They fit naturally into plenty of snacks and homemade treats, such as:

• Green popsicles for warmer days.

• Muffins or veggie crackers made with pulp after juicing.

• Homemade frozen treats.

• Smooth soups.

• Veggie-packed pasta or pizza sauces.

Sometimes the easiest way to serve more vegetables is to work with meals your family already loves.

Give it time

Parents put a lot of pressure on themselves when a child refuses vegetables.

There’s no need to win that battle in one meal.

As we saw earlier, research shows that children become more willing to try vegetables after repeated, positive exposure. Seeing the same vegetables regularly, helping prepare them, or simply having them on the table all count.

I’ve found it’s better to think in weeks instead of dinners. One meal rarely changes much. A familiar vegetable showing up again and again usually does.

Source

Why the Right Juicer Can Make Healthy Habits Easier

The right juicer can make health habits easier because eating more vegetables doesn’t come down to willpower. It’s much easier when they fit naturally into your day, and that’s why many families keep a slow juicer on the kitchen counter. 

Juicing doesn’t replace whole vegetables, salads, or home-cooked meals. However, it gives you another easy way to enjoy them, especially on busy mornings or days when cooking simply isn’t happening.

You can enjoy more vegetables without getting bored

One of the easiest ways to stop falling into the same routine is to use vegetables in different ways.

With a slow juicer, like Hurom ones, the same produce you use for salads or side dishes can become something completely different.

For example, you can mix:

• Spinach with apple and cucumber.

• Carrots with oranges and ginger.

• Celery with pineapple.

• Beetroot with berries.

• Kale with pear and lemon.

Trying different combinations keeps flavours interesting and makes it easier to enjoy a wider variety of vegetables throughout the week.

Make vegetables taste better: Why slow juicing helps preserve flavour and quality

Some vegetables simply taste better in a fresh juice than they do on a plate.

That’s especially true if bitterness or texture has always been what puts you off.

Hurom’s patented Slow Squeeze Technology gently presses fruits and vegetables instead of cutting them at high RPMs. Because the process reduces heat and oxidation during juicing, the juice keeps more of its fresh flavour and natural taste.

I also like that the juice stays smooth without separating quickly, so there’s no need to rush to finish your glass.

For anyone who has struggled with stronger-tasting vegetables, that can make trying new combinations feel much easier.

More vegetables, less cooking: How Hurom slow juicers fit into busy Canadian households

Some days you have plenty of time to cook. Other days, you’re just trying to get everyone out the door.

That’s where a slow juicer can make everyday life a little easier.

Models like the Hurom H70 and H400 have self-feeding hoppers that let you load several ingredients at once with very little prep. If quick cleanup matters, the Easy Clean juicers skip the traditional filter, so most parts only need a quick rinse.

Also, a slow juicer can help you make better use of the produce you already buy. Besides fresh juice, you can use leftover vegetable pulp in foods such as:

• Muffins.

• Soups.

• Pasta sauces.

• Homemade crackers.

• Veggie burgers.

That means more ways to use the vegetables already in your kitchen and a little less food ending up in the bin.

Small Habits That Make Eating More Vegetables Feel Natural

You don’t have to eat perfectly to build healthier habits.

Most people don’t wake up one day loving vegetables. It usually happens little by little, with small choices that become part of everyday life.

Before long, they stop feeling like something you have to remember and start happening almost without thinking.

A few simple habits can help:

• Keep vegetables where you’ll see them. Washed cucumber slices, carrots, or sweet peppers are much easier to grab when they’re already waiting in the fridge.

• Choose seasonal produce whenever you can. Seasonal vegetables usually offer better value, and changing them throughout the year naturally adds more variety to your meals.

• Pick one new vegetable to try every week. You don’t have to like all of them. Trying something different every now and then keeps meals interesting and helps you expand your favourites over time.

• Make vegetables part of meals you already enjoy. Pasta, soups, sandwiches, wraps, omelettes, rice bowls, and fresh juices all make it easy to work more vegetables into your day without starting from scratch.

One thing I’ve learned is that healthy habits don’t have to feel complicated. Finding a few vegetables you enjoy, preparing them in ways that work for you, and making them easier to reach can take you much further than chasing the "perfect" diet ever will.

Adding More Veggies to Your Routine Can Be Really Enjoyable

Eating more vegetables doesn’t have to happen all at once.

Some people start by adding spinach to breakfast. Others try a new side dish, pack more vegetables for lunch, or enjoy a fresh juice a few mornings each week. 

Every small change counts, especially when it’s one you can see yourself doing again tomorrow.

Keep trying different flavours, cooking methods, and meal ideas until you find what works for you and your family. As those small habits become part of your routine, eating more vegetables starts to feel much more natural. 

And if fresh juice helps you enjoy more produce along the way, a Hurom slow juicer can make that habit even easier to stick with.

FAQs

How do I eat more veggies if I don’t like them?

Start with the vegetables you already enjoy instead of forcing yourself to eat the ones you don’t. You can also try roasting them, mixing them into meals you already make, or enjoying them in a fresh juice. The easier it feels, the more likely you are to keep doing it.

How do I train myself to eat more vegetables?

You don’t really have to "train" yourself. Your tastes can change over time, especially if you keep giving vegetables another chance. Try them in different meals, prepare them in new ways, and don’t worry if you don’t like everything straight away. 

Finding a few vegetables you genuinely enjoy is a much better goal than trying to eat them all.

How many vegetables should I eat in a day?

Canada’s Dietary Guidelines no longer focus on counting servings. Instead, they encourage making vegetables a regular part of your meals and eating a variety of them throughout the week. 

Dark green vegetables are a great everyday choice, while orange vegetables are recommended a few times a week.

Why is it important to eat more vegetables at breakfast?

It doesn’t have to be just at breakfast. 

Morning is simply another chance to fit more vegetables into your day. If adding spinach to your eggs or having a fresh juice works for you, great. If lunch or dinner feels easier, that’s perfectly fine too.

What are the best vegetables to eat for breakfast?

The best ones are the ones you’ll happily eat.

Spinach, tomatoes, mushrooms, sweet peppers, and kale all work well at breakfast. You can add them to omelettes, breakfast burritos, or green egg muffins. A fresh fruit and vegetable juice is another easy option when you’re short on time.

What are some effective ways to encourage a child to eat more vegetables without them complaining about taste or texture?

Keep things relaxed. Offer small portions, serve vegetables in different ways, and let your child see them regularly without any pressure to finish everything. 

Some children need a little more time than others, and that’s completely normal. The important part is giving them plenty of chances to try again.

What happens to your body when you start eating more veggies?

You probably won’t feel different after one meal, and that’s okay. As vegetables become a regular part of your routine, your body gets more fibre, vitamins, and minerals to work with. 

Over time, a healthy diet that includes plenty of them is linked to better overall health. And as we saw earlier, some studies suggest certain metabolic changes can begin within just a few days.