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A veggie-hater’s guide to good eating

published: 09-17-2013 Journal entry icon

For optimal health and performance, Warfighters should try to eat at least six servings of vegetables (about three cups) every day. It’s tough, though, when you really don’t like vegetables. Here are some tips to help even die-hard veggie-haters work a few vegetables into their diets:

  • Add vegetables to foods you already love! Macaroni and cheese, pizza, spaghetti sauce, soup, and omelets are great vehicles for spinach, broccoli, mushrooms, and other dreaded veggies. (Many of the vegetables in the MREs are hidden this way!)
  • Grill your vegetables! Grilling adds those familiar flavors that we love so much. You can even baste them with your favorite low-fat marinade for extra flavor. Too cold to grill outside? Roasting vegetables in the oven makes many bitter-tasting vegetables taste sweeter.
  • Drink up! You can find lots of tasty vegetable juices in grocery stores nowadays. Look for lower-sodium versions or the vegetable-fruit juice blends. You can even custom-blend your own by mixing bottled carrot juice with your favorite fruit juice.
  • Get adventurous! Just because you hated something as a kid doesn’t mean you’ll feel the same way about it as an adult. Give vegetables another try—you might be surprised how tasty they really are.

Of course, these tips work for picky family members, too. How many vegetables should they eat? That depends—on their age, sex, and activity level. This chart from the USDA will guide you.


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