However, the health benefits of adding more greens to your meals are immense. They can improve your overall well-being, provide important nutrients, and help you to maintain a healthy weight¹.
This article explores the positive health impacts of increasing your green vegetable intake. You'll find practical tips and easy recipes to make eating greens simple and enjoyable.
You'll also discover a range of quick and easy methods to boost your greens intake. Whether you're planning meals for yourself or your family, these tips will save you time and introduce you to new, delicious ways to enjoy green vegetables.
It’s not uncommon for adults to struggle with eating their greens, just like kids do. Taste preferences, texture aversions, or negative associations from childhood can all contribute to this reluctance.
The dislike for greens can sometimes be attributed to genetic factors, like the well-known aversion to cilantro. Personally, I used to cringe at the thought of cilantro, but I discovered that cooking it can mellow out its flavor, making it more palatable.
This highlights the importance of experimenting with different greens and preparation methods to find what works for you. Or if you aren’t up to that, subscribe to a meal delivery service whose chefs know well how to pair different foods.
An effective strategy to introduce greens into your diet is to sneak them into familiar dishes. For example, blend spinach or kale into smoothies, mix finely chopped greens into pasta sauces or soups, or layer them into sandwiches and wraps.
There are over 100 different varieties of greens available. So there’s bound to be something to suit every palate. Don’t limit yourself to just spinach and kale. Explore lesser-known options like Swiss chard, collard greens, or mustard greens. Each variety offers its own unique flavor profile and nutritional benefits, so don’t be afraid to branch out and try something new.
Incorporating more greens into your diet doesn't have to be a chore. Here are some tips to help you get more greens in your day:
Author’s Tip: Greens can be incorporated into salads, adding nutrients and color. Kale is a star ingredient in this Cauliflower and Kale salad from Green Chef (above), but you could add other greens too, like arugula or spinach. This recipe is suitable for vegetarians, as are many Green Chef recipes, which is why you’ll find it on our list of the Best Vegetarian Meal Delivery Services 2025.
Making salads a regular part of your meals is an easy way to increase your green intake. Experiment with different greens, like spinach, kale, arugula, and mixed greens. Add a variety of colorful vegetables, nuts, seeds, and lean proteins to make your salads more exciting and nutritious.
Greens like kale, spinach, and Swiss chard can be easily added to soups and stews. They cook quickly and can be added in the last few minutes of cooking. This method is perfect for enhancing the nutrient content of your meals without altering the flavor significantly.
Incorporate greens into your pasta dishes by mixing in spinach, arugula, or kale. You can also create a green pesto sauce using basil, parsley, or spinach. Adding greens to pasta not only boosts nutrition but also adds a fresh, vibrant flavor.
Author’s Tip: Adding a few greens to your favorite pasta dishes takes no effort. Spinach is a healthy and tasty addition to the pesto pasta from Blue Apron (above). We tried several dishes from Blue Apron and were truly impressed by the quality of the ingredients as well as the taste. Check out our full review for more details.
Blending greens into sauces is an excellent way to sneak them into your diet. Spinach, kale, and even broccoli can be blended into tomato sauces, cream-based sauces, or pesto. This is especially helpful for picky eaters or children who might not enjoy eating greens whole.
Microgreens are easy to grow at home, even in small apartments. These nutrient-dense greens can be harvested in just a few weeks and added to salads, sandwiches, and smoothies for a fresh, healthy boost.
You can regrow some veggies like celery, leafy greens, and herbs from kitchen scraps. It’s a sustainable way to have a continuous supply. Simply place the base of these vegetables in water and watch them regrow. This method is cost-effective and fun for the whole family.
If you have space, starting a vegetable garden could be an option. It can provide you with a steady supply of fresh greens. Planting a variety of greens like lettuce, spinach, and kale ensures you always have nutritious options at hand.
Collard greens make excellent low-carb wraps. They are sturdy and can hold a variety of fillings, from grilled chicken to hummus and vegetables. This is a great way to enjoy a sandwich without the extra calories from bread.
Greens like spinach, kale, and Swiss chard can be added to frittatas and omelets. They cook down well and blend seamlessly with eggs, making for a nutritious and filling breakfast or brunch option.
Don't limit yourself to just one type of green. Explore different greens, such as arugula, beet greens, and mustard greens. Each type offers unique flavors and nutritional benefits, keeping your meals interesting and diverse.
Add greens to your sandwiches, wraps, and even as a pizza topping. Leafy greens like lettuce, spinach, and arugula add a fresh crunch and boost the nutritional content of your meals.
Prepare large batches of greens and store them in the fridge or freezer. Cooked greens like sautéed spinach or kale can be easily added to meals throughout the week, saving you time and effort.
Different cultures use a variety of greens in their traditional dishes. Explore global cuisines to discover new and exciting ways to incorporate greens into your diet. Try dishes like Indian saag paneer, Japanese seaweed salads, or African collard green stews.
Eating seasonal greens is good for your budget. It also ensures you get the freshest and most nutritious produce. Visit local farmers' markets to find in-season greens and support local agriculture.
For convenience and storage, consider buying frozen, canned, or pre-chopped greens. These options are often just as nutritious as fresh greens and can be easily added to your meals.
If you're not used to eating greens or don't like their taste, start small. Gradually incorporate greens into your diet in small amounts, mixing them with your favorite foods. Over time, your palate will adjust, and you'll find it easier to enjoy greens.
Allow kids to explore and decide for themselves whether they enjoy certain vegetables. Avoid using tactics like making dessert contingent on finishing greens, as this can create negative associations with these foods.
Incorporate them into dishes they already enjoy. Puree spinach or kale into pasta sauces, blend them into smoothies, or sneak them into pasta dishes, casseroles, and omelets. This can help mask any perceived bitterness while still providing the nutritional benefits of greens.
Encourage children to participate in meal prep. This can increase their excitement about trying new foods, including greens. Let them wash, chop, and mix ingredients, giving them a sense of ownership over their meals. This hands-on approach can make them more willing to taste and explore different flavors.
The list of the most nutritious greens was created using a classification scheme. This identified powerhouse fruits and vegetables. These foods provide, on average, 10% or more of the daily value per 100 kcal of 17 essential nutrients. Here are the top 10:
Eating more greens can significantly enhance your health. Green vegetables are packed with essential vitamins, minerals, and antioxidants that support various bodily functions. Adding these nutrient-rich foods to your meals can make a positive difference in your overall well-being.
There are many types of greens to explore, each offering unique flavors and nutritional benefits. This means you have plenty of options to experiment with and find your favorites. Incorporating a variety of these greens into your diet can keep your meals exciting and nutritious.
The lack of greens in our diet can lead to a variety of health issues. Most of these are easily preventable with proper diet and nutrition. The current dietary guidelines for Americans recommend consuming at least 2 cups of greens per day, yet most people fall short of this goal²¹.
Take a look at the table below for a quick overview of how Americans eat.
Food | Daily requirement for an adult | Details |
Veggies | At least 2 cups²² | 10% or so Americans meet daily requirement |
Fruits and veggies combined | No less than 5 servings (cups) of fresh produce²³ | The national average is 2.7 servings a day |
Meat | 2 to 3 ounces²³ | On average, Americans eat 12 ounces of meat daily |
Not eating enough greens can result in several nutrient deficiencies.
A diet lacking in greens can elevate the risk of developing type 2 diabetes, various types of cancer, and obesity. Greens contain antioxidants and other compounds that help protect against these conditions²⁹.
Greens are a vital source of dietary fiber, which is essential for healthy digestion. Without enough fiber, you may experience constipation, bloating, and other digestive issues³⁰.
Greens provide essential vitamins and minerals that support the immune system. A lack of these nutrients can weaken your immune response, making you more susceptible to infections³¹.
Greens contribute to overall energy levels and vitality. Without them, you might feel more fatigued and experience a noticeable drop in your energy throughout the day³².
Eating more green vegetables provides essential nutrients like vitamins A, C, and K, fiber, and antioxidants. These nutrients support overall health, boost the immune system, improve digestion, and reduce the risk of chronic diseases such as heart disease, diabetes, and certain cancers².
You can get your family to eat more greens by incorporating them into dishes they already enjoy. Add finely chopped greens to pasta, soups, and smoothies. Make green-based snacks like kale chips or involve your family in cooking and gardening to make greens more appealing.
Store greens properly to extend their shelf life. Keep them in a breathable bag in the refrigerator’s crisper drawer. Wash and dry greens thoroughly before storing, or use paper towels to absorb moisture. For longer storage, consider batch cooking and freezing or using vacuum-sealed bags.
If you don’t like greens, start by blending them into smoothies or sauces where their taste is less noticeable. Gradually add small amounts to your meals and experiment with different cooking methods like roasting or sautéing to find what you enjoy.
Make greens tasty by enhancing their flavor with seasonings and cooking methods. There are lots of simple recipes you can try. Sauté greens with garlic and olive oil, roast them with a sprinkle of salt and pepper, or add a squeeze of lemon juice. Mixing greens into flavorful dishes like stir-fries or casseroles can also help.
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16. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7235933/
17. https://nutritionfacts.org/topics/greens/
18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499388/
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20. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257702/
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22. https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf
23. https://www.dietaryguidelines.gov/sites/default/files/2019-05/Using%20Food%20Guide.pdf
24. https://www.ncbi.nlm.nih.gov/books/NBK493187/
25. https://www.ncbi.nlm.nih.gov/books/NBK536983/
26. https://www.ncbi.nlm.nih.gov/books/NBK448065/
27. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
28. https://www.sciencedirect.com/science/article/abs/pii/S0308814621011511
29. https://www.who.int/tools/elena/commentary/fruit-vegetables-ncds
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31. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9462539/
Zoran Trifunovic is a writer at DeliveryRank. As a self-proclaimed gourmet, he relishes the opportunity to share his culinary expertise with both readers and colleagues. Starting out as a travel writer, Zoran has since explored other writing avenues, producing blog posts, product reviews, and guidebooks on a diverse range of topics. In addition, he has experience in crafting writer's guidelines and building WordPress websites.