Getting More Veggies in Your Diet: 5 Tips

If you're trying to eat healthier, one of the best places to start is by increasing your intake of vegetables. Yet, despite knowing the benefits, many of us struggle to meet the recommended five servings a day. Whether it's busy schedules, picky palates, or the perception that veggies are boring or hard to prepare, obstacles abound.

Good news: small, sustainable changes can make a big difference.

Below, we’ll share five tips to help you eat more vegetables—and enjoy doing it. From simple storage tricks to delicious recipes and meal-planning hacks, these tips are rooted in insights from nutritionists, food scientists, and behavioral experts.

Why More Veggies? The Evidence Is Clear

Vegetables are nutritional powerhouses. They're rich in vitamins, minerals, antioxidants, and fiber. A diet high in vegetables supports:

• Improved digestion and gut health
• Enhanced immune function
• Lower risk of chronic disease
• Balanced hormones and improved mood
• Better weight management

In fact, studies from the CDC and USDA consistently show that increasing fruit and vegetable intake is associated with a longer life and reduced incidence of obesity, heart disease, and diabetes. Read more about how food impacts your foot health.

So why don’t we eat more of them? Let’s explore five smart strategies to make it easier.

1. Stop Hiding Them: Make Veggies Visible and Convenient

Out of sight, out of mind. One of the biggest barriers to eating more vegetables is forgetting about them entirely—especially when they’re hidden in the bottom drawer of your fridge.

Pro Tip: Rethink the Crisper

Instead of tucking veggies away in the crisper drawer, bring them front and center. Wash and prep them in advance and store them in clear containers at eye level. When healthy choices are easy and visible, you're more likely to reach for them.

Replace your crisper drawer items with long-lasting staples like eggs, yogurt, or cheese—items that don’t spoil as quickly. This minor shift can make a major difference.

Try This: Keep carrot sticks, snap peas, or bell pepper slices in containers ready to grab-and-go. Pair with hummus or tzatziki for an energizing snack.

2. Try Something New—and Something Old

Routine can be the enemy of variety. If you’re bored with broccoli or tired of tomatoes, it might be time to shake things up.

Explore New-to-You Veggies

Grocery stores and farmers markets now offer a wide variety of fresh, frozen, and prepared vegetables—some you may never have tried. Think kohlrabi, romanesco, or rainbow chard. If you’re not sure how to cook them, YouTube is your friend.

Internal Resource: Discover the power of seasonal eating to align your vegetable choices with what's fresh and affordable.

Revisit Childhood Favorites

Sometimes, the easiest way to eat more vegetables is to go back to basics. Did you love cucumber slices with ranch as a kid? There’s no rule saying adults can’t enjoy simple veggie snacks. Indulge in nostalgia—and nutrition.

3. Drink Your Greens (The Smart Way)

Green smoothies are a popular and surprisingly tasty way to get your daily dose of vegetables—especially leafy greens. But if you’ve ever tried tossing kale into a blender and ended up with bitter sludge, you’re not alone.

Blend with Balance

The key is balancing strong flavors. Start with a solid recipe before experimenting. A good beginner blend might include:

• 1 handful of spinach
• 1 banana
• 1/2 cup frozen mango
• 1 tablespoon nut butter
• 1 cup almond milk

This combo masks the greens while delivering fiber, healthy fats, and plant-based protein.

Want to take it up a notch? Add in anti-inflammatory boosters like ginger or turmeric.

Related: Explore the mental health benefits of regular movement.

4. Keep Frozen Veggies on Hand

You don’t have to cook gourmet meals from scratch to eat well. Frozen vegetables are just as nutritious as fresh ones—sometimes even more so, thanks to flash-freezing at peak ripeness.

Why Frozen Is a Game-Changer

• No chopping or peeling required
• Lower food waste
• Budget-friendly
• Always available, even out of season

Stock up on frozen broccoli, spinach, mixed stir-fry blends, and riced cauliflower. Steam them, stir-fry them, or toss them into soups and pastas.

Helpful Hack: Stir a handful of frozen spinach into scrambled eggs for a fiber boost. Bonus: it’ll keep you fuller longer.

5. Pair Healthy Eating with Movement

Adding vegetables to your diet is just one piece of the wellness puzzle. Regular movement not only helps support a healthy metabolism, but also complements your nutritional goals by encouraging muscle strength, cardiovascular fitness, and improved mood.

Daily activity—whether it’s walking, stretching, gardening, or climbing the stairs—can help your body better absorb and utilize the nutrients you eat. It’s also a great way to manage stress and increase energy levels.

The key is consistency. Even short bouts of physical activity can add up over the course of the day, and pairing that movement with a nourishing, veggie-rich diet helps maximize overall wellness.

Bonus Tips for Long-Term Success

Looking to turn your veggie habit into a lifestyle? These bonus strategies can help you stay consistent and make plant-rich meals a long-term success:

• Meal prep weekly. Dedicate an hour or two each week to wash, chop, and portion out your vegetables. Prepped veggies make quick meals easier and reduce decision fatigue when you're hungry.
• Use dips and dressings wisely. Not every vegetable has to be eaten raw or plain. Try healthy pairings like Greek yogurt dip, hummus, or vinaigrettes. You’re more likely to eat your veggies when they taste great.
• Sneak veggies into sauces and comfort foods. Puree carrots, spinach, or zucchini into pasta sauces, mac and cheese, or lasagna for extra nutrients. Even pizza night can get a healthy twist with veggie toppings and cauliflower crust.
• Join a CSA or local produce box. Supporting local farms gives you fresh, seasonal produce—and exposes you to new veggies you may not otherwise try. It’s a fun way to experiment with recipes and elevate your home cooking.
• Grow your own garden. You don’t need acres—just a patio planter for herbs or greens can inspire healthier meals. Kids are also more likely to try veggies they helped grow.

Support Your Health With KURU

Eating more vegetables doesn’t require a complete overhaul of your diet or daily routine. Small, consistent choices—like keeping veggies visible, prepping them in advance, or adding them to meals you already love—can transform your nutrition in sustainable ways.

Just as your body benefits from nutrient-rich food, it also thrives on daily movement and support—starting with your feet. Whether you’re navigating a busy day on your feet, grocery shopping, or cooking in the kitchen, wearing footwear that offers proper alignment, shock absorption, and heel support can make healthy habits easier to maintain.

That’s where KURU Footwear comes in. Engineered with our patented KURUSOLE technology, our shoes are designed to support your body’s natural biomechanics. From heel-to-toe cushion to dynamic arch support, KURU empowers you to keep moving, so your lifestyle changes can stick for good.

About Us

At KURU, we're on a mission to help you Heel Better™ with footwear technology designed to relieve foot pain, so you can live a life you love. Since launching our innovative technology in 2008, we’ve received more than 38,000 five-star reviews from thousands of customers who tell us their KURU shoes helped them get back to doing what they love.

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