Many people express the sentiment, “I know vegetables are good for me. I just don’t like to eat them.”
Understandable. In fact, scientific research shows how challenging it can be to increase vegetable consumption for those who dislike them. However, if you fall into that category, don’t lose hope. Here’s why:
In 2021, the Agricultural Research Service – the research branch of the U.S. Department of Agriculture – conducted a study to assess whether increasing vegetable intake would encourage individuals to consume more of these nutritious foods.
The study was based on previous findings that suggested overweight individuals were more likely to continue consuming unhealthy foods like candy, cookies, and chips if they indulged in them. Could the same principle apply to increasing vegetable consumption?
Not quite. The participants in this study were overweight men and women who typically ate less than 1 cup of vegetables daily. Over a period of eight weeks, they were provided with the recommended daily servings of vegetables (between two and four servings). Subsequently, they were left to make their own food choices for two more months.
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The results? Participants increased their vegetable intake when provided with the appropriate amount and types of vegetables. However, during the second phase of the study, when left to their own devices, they reverted to their usual eating habits.
There was a silver lining, though. In addition to the dietary changes, the volunteers completed a “happiness scale” to gauge their contentment and pleasure throughout the study.
Surprisingly, the participants reported higher happiness scores when they consumed the recommended amount of vegetables and lower scores when they deviated from it. The research suggests that “increasing daily vegetable intake may positively impact mental health.” Perhaps this serves as a compelling reason to reconsider that beet salad.
Are you up for the challenge? Aim to incorporate at least 2 cups of various types and colors of vegetables into your daily diet. Be open to trying vegetables that may be new to you.
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 packed with nutrients essential for overall well-being. Other nutrient-rich vegetables include red peppers, pumpkin, carrots, tomatoes, winter squash, and sweet potatoes.
Barbara Intermill, a registered dietitian, can be reached via email at barbara@ quinnessentialnutrition.com.
