Many people express a common sentiment: “I know vegetables are good for me. I just don’t like to eat them.”
It’s true that it can be challenging to get individuals who dislike vegetables to consume more of them. However, don’t lose hope. Here’s why:
In 2021, researchers from the Agricultural Research Service, the research division of the U.S. Department of Agriculture, conducted a study to determine if increasing vegetable consumption would encourage individuals to continue eating these nutritious foods.
The study was based on previous findings that showed overweight individuals were more likely to continue consuming unhealthy foods if they ate items like candy, cookies, and chips frequently. The researchers wondered if the same principle applied to eating more vegetables.
However, the results were not as expected. Overweight men and women who typically consumed less than one cup of vegetables per day were provided with recommended amounts of vegetables for eight weeks. Following this period, they were free to eat as they pleased for an additional two months.
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The participants did increase their vegetable intake when provided with the correct amounts and types of vegetables. However, during the second phase of the study, when they could make their own food choices, they reverted to their usual habits.
Despite this, the volunteers reported higher levels of contentment and pleasure on a “happiness scale” when they consumed the recommended vegetable servings compared to when they didn’t. The research indicated that “increasing daily vegetable consumption may benefit mental health,” providing a compelling reason to reconsider skipping that beet salad.
Ready to embrace the challenge? Try to incorporate at least 2 cups of various types and colors of vegetables into your daily diet and be open to trying new options.
According to the Centers for Disease Control and Prevention, vegetables like leafy greens (chard, beet, and collard greens, spinach, and leafy lettuce) and cruciferous vegetables (broccoli, Brussels sprouts, cabbage, kale, and cauliflower) are rich in essential nutrients. Other nutrient-packed vegetables include red peppers, pumpkin, carrots, tomatoes, winter squash, and sweet potatoes.
This dietary change could be a step towards a more positive outlook on life.
Barbara Intermill is a registered dietitian. Reach out to her via email at barbara@ quinnessentialnutrition.com.
