Liking Things that Love Us Back

When you read the words

‘Eat More Veggies!’

Do you …

1. Cringe and think, ‘bleh, no!’?

2. Hear a parental voice in your head and start ‘shoulding’ on yourself?

3. Think, ‘Not likely, ___________ (insert resistance based statement here).

In this blog, I share practical and mindset-shifting tips to help you learn to like vegetables and eat more of them—especially if you're aiming to lose weight, feel more energetic and lower your disease risks:

🌱 Mindset First: Reframe Your Relationship with Veggies

1. Think Addition, Not Restriction
   Instead of eliminating foods, focus on adding more nutrient-rich veggies to your meals. This naturally promotes weight loss without feelings of deprivation creeping in.

2. Experiment, Don’t Endure
   You don’t have to feel stuck with bland steamed broccoli. Try different cooking methods, seasonings, and cuisines until you find veggie styles you actually enjoy.

3. Practice patience as you ‘adult’ your tastebuds. Highly processed foods tend to hijack them, so be patient as you shift.

🍽️ Practical Ways to Eat More Vegetables

1. Start Small
   Add just one extra vegetable to something you're already eating—such as spinach in eggs, bell peppers in tacos, or zucchini in pasta sauce.

2. Roast for Flavor
   Roasting veggies (such as carrots, Brussels sprouts, cauliflower, or sweet potatoes) with olive oil and spices can transform the taste. They become sweet, crispy, and (imagine!) crave-worthy.

3. Use Dips & Dressings
   A little hummus, guacamole, or tahini dressing can make raw veggies more enjoyable. No shame in making them tasty—just be mindful of portions.

4. Sneak Them In

• Add grated carrots or spinach to meatloafs, soups, or casseroles.

• Blend leafy greens into smoothies with fruit—despite the green tint, you won’t taste them.

5. Try Stir-Fries & Skillets
   Sautee a mix of colorful veggies with garlic, ginger, and a splash of low-sodium soy sauce or coconut aminos. Quick, flavorful, and satisfying.

🧠 Tricks for Training Your Taste Buds

1. Repeat Exposure Works
   Research shows it can take 10–15 tries to like a new vegetable. Keep experimenting and tasting in small amounts.

2. Pair New with Familiar
   Try a new veggie alongside foods you already like. Your brain is more likely to accept the new flavor when it’s paired with something familiar. Want a list of veggies ranked by nutrient density? (i.e. get more ‘bang’ for your veggie eating ‘buck’? DM me HERE to request it.

3. Celebrate Non-Scale Victories
   Notice how eating more vegetables helps your digestion, energy, skin, and/or mood. These small victories help build success momentum. Bulk up a meal with mushrooms, cauliflower rice, or cabbage to feel more full with fewer calories

4. Bonus tips

   1. Record how many servings of veggies you’re getting now simply to set an awareness building baseline. Keep tracking and ramp up slowly. Slow and steady wins the race with all forms of change. Big changes rarely stick.

   2. Wondering about organic vs. traditional produce. DM me here to get a list of the dirty dozen and clean 15 to inform your purchases.

   3. Remember that frozen veggies are not only often less expensive and lots of the prep work is done for you. The nutrient quality is typically on par with fresh as well. Find what fits for you but remember to be wary of heavy and sodium laden sauces. Best to add your own seasoning.

Final Word

You don’t need a perfect diet.
You don’t need a punishing workout plan.
You can build better daily habits and a powerful mindset— one small step at a time. You can learn to make veggies a staple in your diet and I promise, that habit will love you right back!

If you’ve been stuck in a “do little or nothing” rut, don’t aim for perfection—aim for the middle. That’s where the magic happens.

I’d be honored to support your wellness improvement efforts; DM me to explore about what a personalized approach to fit your lifestyle would look like.

To your good health and joy,

Health Coach Gayle Rose

Certified Whole Health Coach

Certified Behavior Change Specialist

Certified Personal Fitness Trainer

720-793-0413

P.S. Health Coach Gayle provides positive accountability and support to women and couples in mid-life for daily habit change. She connects with you wherever you are; Distance is never a barrier to embracing a healthier lifestyle.