Saturday, June 15, 2013

"Eat Your Vegetables Day": Tips for Adding More Veggies to Your Diet!

Did you know that Monday, June 17, is 
"Eat Your Vegetables Day"?

One of my goals for the summer is to eat more fruits & veggies and less meats and dairy. We're trying to eat a little healthier and get our kids to see that vegetables are indeed yummy. Honestly, I haven't done the best job of incorporating a variety of produce into our diet, and that's a shame because according to the USDA, we're supposed to be eating between 2 & 3 cups of vegetables every day!

We are working towards that goal s-l-o-w-l-y but surely. I hope some of these tips will help YOU add more veggies to your family's diet.

  • Start a garden. Let your kids pick out vegetable and fruit plants and then help you plant them. If you have limited space, try using large pots or even 5-gallon buckets. Just be sure to drill holes in the bottom for good drainage.
  • Visit the local farmer’s market, and let your children pick out their own vegetables. 

  •  Try some new veggies you’ve never tasted before or cook up some of your favorites in a different way like braising, sautéing, or roasting.
  • Go vegetarian just for the day. Instead of meat, substitute beans and, of course, veggies. 

  • Make vegetables the main course instead of simply a side. For example, have a main dish salad or grill veggie kabobs. Let the veggies be the star of the show for once!
  • Challenge yourself to literally “taste the rainbow!” Your children will love creating a visual rainbow from the veggies you have on hand.

  • Add veggies to your kids' favorite foods. For example: add peas or broccoli to mac & cheese; grate zucchini and carrots into spaghetti sauce; finely chop veggies into quesadillas; make veggie pizzas.
  • Try a new veggie recipe like some of the ones listed below. You can even eat your vegetables at breakfast time!



On the Go Egg & Vegetable Breakfast Sandwich
Greek Omelet
Summer Vegetable Frittata

Source: via Keri on Pinterest


Grilled Vegetable Gazpacho
Grilled Farmers’ Market Sandwiches
Pinto, Black & Red Bean Salad with Grilled Corn & Avocado
Summer Grilled Vegetable Pizzas
Napa Cabbage Spring Rolls



Portobello Burgers
Fresh Vegetable Quesadillas with Corn Relish
Easy Italian Summer Salad

Celebrate "Eat Your Vegetables Day" on Monday with your family!

How do YOU get more veggies into YOUR family's diet? I'd love to know!


*For these and other great veggie recipes, follow me on Pinterest.

Linking up to these lovely parties.

If you would like to have posts delivered to your inbox, click: Growing in His Glory. Or join us on Google Friend ConnectFacebookTwitter, & Pinterest.

Follow my blog with Bloglovin


  1. Fantastic and helpful list! I love fruits but struggle with veggies

    1. Yeah, I do too, Alyssa. I love to eat fruits because they're sweet and usually don't require any work, but veggies are more difficult to swallow sometimes :)

  2. Great ideas Keri! We try to have one meatless dinner around here and I've really come to enjoy it! My husband wasn't so sure about that being a meat and potatoes kind of guy, but he's come around! :)

    1. Jillian, we do the same thing. Every Wednesday night is meatless; usually we have beans and cornbread with sliced tomatoes. My husband sounds just like yours, but he has not complained once :) My kids on the other hand...

  3. Yummy ideas! Love it. Especially the make your own salad bar. My kids seem to do best with meals like that.

  4. These are some great ideas! My kids love veggies, but I often get in a rut and serve the same ones cooked the same way day after day. Or the same salad every day. Not bad, but little taste buds get bored quickly.

    Great post!


    1. You're right, Lisa. I could eat a salad every day but not my husband or kids. I have to mix it up. They would eat mashed potatoes, corn, and tomatoes every day but there are other, better veggies out there, so I'm trying to branch out and serve them to broaden our palettes.

  5. Great tips! Here are some of my strategies:

    At this time of year when salad greens are in season, cover a large plate with leaves and then serve yummy food on top of it. We typically do this with tofu in spicy peanut dressing or seasoned fish. It's amazing how many leaves you can get down when you just pick up some with every bite!

    Make pasta salad often, and each time use a higher ratio of vegetables to pasta. You'll get used to it, and with enough yummy oil you'll feel full.

    Your suggestion of vegetable-centered meals is a great one. Here is one of our favorite recipes, using peas and tomatoes: Red & Green Pockets. It's great for kids because you can eat the fillings together or separately, and you can eat them as "dip" if preferred.

    1. These are great, Becca! I especially love the idea of piling the plate with greens and adding the entree on top. My kids don't like "salad" but at least they'll get a few leaves in that way.

      I also like the idea of the dip. Kids LOVE dips, so this one just might work!

      Thanks for stopping by and sharing your tips.


  6. Love the "taste the rainbow" I am always trying to get more veggies in my kids, but my oldest just refuses to even put them in his mouth! I use Jessica Seinfeld's recipe book that purees veggies in kid favorites, but I still put the real veggie on the plate, one day he's going to have to cave!


    1. You're right, Marissa. Just keep putting them there. Eventually, they'll give in!

      I've found that if my kids are "starving" and I set out a plate of carrots, apples, and cukes, then they will devour it. You could always try the "starve them" approach too :)

  7. What a great line up of ideas!
    Cutting fresh veggies into fun shapes seems to get their attention. Having them help with the menu planning and meal prep also seems to get them eating things they wouldn't normally be willing to.
    We were out hoeing the weeds in our garden this evening. It's a family venture and we love putting meals on the table from our own garden.
    It's winter time that I really struggle with this. I'm thankful for this time of year when we can practice good veggie habits.

    1. Great idea about cutting veggies into fun shapes. Mine like me to arrange fruits and veggies into a smiley face on their plates, so I do that on occasion. And you're right about gardening together. It does really help to get them involved with the food they're eating.

      Winter time is tough! We have a winter farmer's market (online), so I may get online and let the kids pick out items to buy. I need to think about that some more...