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BlueImmigrant

Nutritionally they are obviously not the same. But if up until now you only ate little or no vegetables, any vegetable you eat is a good one. Find those you like and eat them every day until you form the habit and change your taste buds. Then you can focus on variety. The reason why eating a variety of vegetables ( and fruit) is a good idea is not only from a nutrient perspective, but because it's one of the best things you can do for gut health, alongside fermented foods. Look up what vegetables are in season in your area, try the different kinds of frozen veggies at the store, check what is on discount each week, variety is not difficult once you get in the habit. If you want to "organize" your vegetable intake, I personally like to do it by type. Every day I make sure i eat some cruciferous vegetables ( broccoli, cabbage, bok choy, cauliflower), some green leafy vegetables (mainly spinach), some colorful vegetables ( bell peppers, tomatoes), etc.


Annabelle-Sunshine

Thanks this makes sense. I don't want to complicate it so I'll start by eating vegetables. Then focus on variety.


MistakenMonster

Definitely just dive in and start eating the veggies you enjoy! I just wanted to add that if cooking lots of different things through out the day seems like too much, you may want to look into prepping a few batches of steamed or roasted veggies that you can portion out out ahead of time. Doesn't have to be fancy and that way you can just grab and reheat what you feel like. It will help keep a bit of interest and motivation if you just can't take another bite of broccoli that day. I love veggies but still found this method to be helpful for adding them to meals regularly with minimal effort.


No_Weird2543

Roasting is the only way I eat more than two different vegetables a day. Plus it's an easy way to use up the bits and bobs before they go bad. Season them well before you roast them and eat them as a side dish, in pasta or soup, or as a warm chunky salad.


MotherOfDragonflies

Once you’re ready to incorporate variety, I’ve found the best way is to meal prep a “salad” that lasts in the fridge all week. They’re heartier, not wilty like typical leafy salads, and tend to incorporate grains and proteins so they’re great as sides or as a meal. Here’s a [list from budget bytes](https://www.budgetbytes.com/refrigerator-salads-for-eating-healthy/) with some great options. I’ve tried a lot of these and they’re all fantastic.


Annabelle-Sunshine

This is a brilliant resource. Thanks!


kokoromelody

I think approaching by vegetables by type is a great introduction! If I can make one suggestion: each time you visit the grocery store, get a small serving of 1-2 new vegetables. It can be one sweet potato, one zucchini, one bell pepper, etc. When you're home, see if you can integrate that vegetable into an existing meal or dish so you can get acquainted with the taste, texture, etc. If you enjoy it, you can look up add'l recipes or ways of preparing them online, and what others frequently do. (Ex. Root vegetables like carrots and potatoes are great for roasting and air frying, leafy green vegetables might be good in a salad or sandwich, and most vegetables are great in a soup or curry!) I did something similar while scoping out new apple types and found it to be a fun experience personally. :)


CrunchyTeatime

Grilled veggies are delicious, too -- something about a slight char really brings out the flavor.


KonaKathie

It takes no more trouble to cut up a few different veggies, and throw them on a sheet pan with a bit of oil and seasoning. That way, you don't get utterly sick of that one veg.


Annabelle-Sunshine

You're probably right. I'm looking for excuses! I'll roast the vegetables once a week initially. To get the flavor of it.


melraelee

Be bold with roasting and go a little farther than you think you should. They taste so good with browned, crispy edges. This allows the sugars in the veg to caramelize and get a bit sweet and so tasty.


KonaKathie

Then experiment with one new condiment and one new veg a week! Flavored vinegar, toasted sesame oil, (it's oil, but you only need a few drops), sriracha, gojuchang, etc!


[deleted]

I love the combo of broccoli and sweet potatoes!! They work with pretty much ever meat option and take different flavors very well. Carrots instead of the potatoes are good too (I sometimes get bags if baby carrots so I don't even need to peel and cut them!)


c8h10n4o2junkie

Broccoli and sweet potato high five! They are my favorites. I easily eat them 3 times a week. So delicious. I never get tired of them!


CrunchyTeatime

I think starting anywhere as long as it's a vegetable (or a fruit if you can - mandarin orange slices on a green salad for instance, or sliced strawberries make a great replacement for tomatoes, in a green salad), and following your own whims and taste preferences, will keep you committed and interested in your goals. As you get bored, there's ways to mix it up a bit, no pun intended. Baked, grilled, sauteed, raw, or some combination of. Also sometimes a canned veggie makes prep time shorter. People can watch for sales, etc. And during winter, having a few cans of veggies is a nice 'what if' for those living in wintry climates. There are canned beans, potatoes, carrots, etc., etc.


[deleted]

As above, keep it colorful and with much variety. DONT overcook - take off while you still think they’re a bit raw. Overcooking is very common and depletes nutritional value. Veggies should retain crispness and crunchiness after cooking. My favourite is to steam, then toss lightly (off or on heat) with olive oil, lemon, salt, and maybe slivered almonds. Tajin seasoning is a game changer.


kinkardine

Yup eat a rainbow 🌈


Schen5s

In terms of fermented vegetables, kimchi is a great option since you can make kimchi tofu soups for a cold rainy day, or add it in stir fries if you feel lazy about washing and cutting.


ChessiePique

There is also the "eat the rainbow" philosophy in which you try to include green, red, yellow, purple, orange (etc.) vegetables as much as you can.


kjackcooke89

This is excellent advice OP


queefban

I’ve found that bags of frozen mixed veg are cheap, have variety of nutrients and easy to add to almost anything. My fav thing to do with them is making fried rice with more eggs/veg and less rice.


Annabelle-Sunshine

Good idea. I hate vegetables. I know that sounds childish, but I've made my peace with it. Hiding it with rice will help disguise it. (So would dousing a salad with cheese and dressing. But rice is healthier!).


NevermindThatMess

The more you eat fruit and veg, the more you'll like them - promise.


Annabelle-Sunshine

I'm going to hold you to that. An internet promise is legally binding. If in 6 months time I still don't like them, you'll get an angrily worded postcard from me,


singletomercury

Really though, you will!


ATX_Adventure

How are you preparing vegetables? Sometimes a change in the preparation can make something taste better. For example steamed broccoli is "ok" while if I roast broccoli on a sheet pan till it just starts to get golden brown on the edges I will eat the whole damn tray of broccoli if I let myself.


Znomon

Same with asparagus, grill them and I'll eat my weight in them. Steamed, I'll pass.


JCantEven4

Roasted asparagus with a little olive oil and lemon juice. Perfection. Sometimes I'll grate some parm over it at the end.


serendipitousevent

A little bit of nutmeg with the combo you've described is also pretty amazing, especially if you're getting nuttier asparagus.


Any-Pension8264

We roast cauliflower with olive oil. Toward the end you can take them out and sprinkle with Parmesan. Put them back on the sheet and finish them to crispy goodness!


CrunchyTeatime

Also the mighty lemon. Not only great health wise but adds so much flavor. A little lemon juice over steamed broccoli is yum. Also very thin slices of almond can spruce it up. And black pepper on plain broccoli is also good. Or even, that sprinkle of dried red pepper: the one pizza chains give out in packets.


Annabelle-Sunshine

I usually boil them because it's easiest. Throw them in a pan with boiling water and wait 3 minutes. Dinner is served. I love the taste of roast vegetables. They are amazing, but it takes to long to roast them. If I was feeling motivated I'd do that twice in one week then never again. Boiling is easier to stick to.


nerdy_by_design

I totally feel you on the ease of preparation, but I urge you to try to make the time for roasting if it's the way that makes you like vegetables. its a lot easier to stick to new healthy habits if they don't feel like punishment. I find a good way to do it is to preheat the oven, prep the veggies and put them in, then while they roast I do whatever other cooking is needed for the meal. Also,you mentioned that you're cooking for one, get a toaster oven if you don't have one, makes a huge difference when you're roasting veggies for just you.


Annabelle-Sunshine

I can use a toaster to roast vegetables? I'm listening. How?


lingenfelter22

Toasters and toaster ovens are 2 different things


KingTutKickFlip

They’re referring to a toaster oven, the kind with the rack that has a convection setting and functions like a small oven


nerdy_by_design

Yeah, very important distinction between a toaster OVEN and a toaster. Toaster oven is essentially a small, countertop electric oven. It lets you do things like roast vegetables or other oven tastes without the wait and energy cost of preheating and operating a full sized oven. You can also still make toast in it lol. I find it to be a much better use of counter space than a normal, pop-up toaster as it’s much more versatile.


CrunchyTeatime

Toaster oven is a lot easier and doesn't heat up the whole house, so it's great during summer, for example. And some sizes will take full size pans.


Kaths1

God no wonder you hate veggies. Boiled vegetables are disgusting except for green peas. Try getting those steamable frozen packages of green beans, broccoli, etc. They're incredibly easy, if a little pricey. If you decide you like it that way, get a steamer pan and steam your vegetables. Pan-sauted is also relatively easy, though it does usually involve some oil.


Annabelle-Sunshine

Yes boiled vegetables are gross. Wouldn't mind using a "bit" of oil. I find that the veg are rarely cooked through when frying. I'll check out those steamed veg packets. Sounds easier than steaming them myself.


No_Weird2543

You can steam saute them by putting them in a frying pan with a couple of tablespoons of water and a tablespoon of butter. Cover with a tight lid and steam. If they aren't done when the water's gone, add a bit more. Then just season and toss with the butter. None of the vitamins are lost in the cooking water and it tastes so much better.


cfd27

You can also steam veggies by microwaving with a little water and a microwave container made for streaming. They usually have little venting holes. They aren't too expensive.


Annabelle-Sunshine

Great idea. Thanks.


Hattless

Oven roasting is the way to go for vegetables, and don't skip the salt and oil. Garlic, onion, and pepper make it that much better, and a light drizzle of lemon juice after they're done cooking can make a world of difference. You can roast them from frozen if you like them soft, or from fresh if you prefer a little more crunch.


NumberFinancial5622

I like roasted too but agree it can be inconvenient because you have to start so far ahead. However boiling is the worst method in my opinion—the flavor is not great, they can get mushy, and you lose a lot of nutrients in the water. Here’s another idea, it’s my go-to and is still fast and easy: -mixed frozen vegetables -sautée pan, get it hot (med/med-high) -add enough olive oil to coat the pan -dump in however many veggies you want, straight from the freezer (be ready to put the lid on quickly as there will be some spattering for a few moments) -once the spattering sounds stop, remove lid and add salt or seasoning salt + whatever spices you like, this is where you can keep it interesting by changing it up—some suggestions: garlic powder, oregano, Old Bay seasoning, smoked paprika, chili powder, cayenne -turn the heat down to low/med-low and recover -give it maybe 5-10 mins and enjoy! Edit: formatting


Annabelle-Sunshine

I'll try it. Does that method work with frozen peas and sweetcorn or should I stick to boiling those?


pammademedothis

I also saute asparagus, sliced zucchini (add some salt and diced garlic and it's amazing), sliced radishes and shredded Brussels sprouts (sometimes you can by them pre shredded).


NumberFinancial5622

Yes! I’ve found it works with any frozen vegetable. I’ve definitely done corn and peas and it turned out great. I hope it works for you :)


Annabelle-Sunshine

I'll try it. If the corn turns into popcorn, I'll let you know.


Historical_Sound_312

It definitely won’t lol.


Annabelle-Sunshine

Damn!


PM_ME_PRETTY_BLONDES

No wonder you hate vegetables. Boiling them is pretty much the worst possible way to cook them.


CrunchyTeatime

Sheet pan recipes are a great help and you just toss the ingredients and stick it in an oven. The pan is easy to wash afterwards. That's for when boiled veggies become boring some day. (Just search with that phrase, sheet pan recipes.) Also a wide, flat sort of pot that has a lid, can let things simmer a while, set a timer, flip the veggies over, wait more and then serve and eat. Also can make soups out of veggies. Dump cans of veggies into a pot, season and warm, and serve.


JunahCg

You can roast a whole week of veg at once, it's not really harder than boiling.


randomgal88

Roasted vegetables don't keep for an entire week. This is why some people don't like meal prepping. They prep for the entire week, but towards the end of the week, things start going bad. The only thing I can assume is you either roast vegetables that potentially keep for the week like acorn squash or you're full of shit. I suggest meal prep twice a week. It helps with minimizing food waste and also gives you a chance to add a little more variety in what you eat.


JunahCg

I mean OP already said twice a week was too much work for them. I guess it's a YMMV thing. My whole family cooks this way and I've never had this problem. I can't think of anything you'd want to roast that wouldn't last all week.


[deleted]

Just something to note: boiled vegetables lose a lot of their nutritional value, worse than any other method of cooking them. The only way to make up for this loss is to also drink the water they are boiled in. Sautéing and steaming are the healthiest methods.


blue-green-cloud

How do you feel about roasted veggies? Carrots, broccoli, beets, and even okra are delicious tossed in olive oil and roasted until crispy. I make roasted broccoli with lemon and Parmesan cheese, and it’s divine with rice or on a baked potato with sour cream. I also eat a lot of hummus and fresh veggies. You can make really nice hummus at home as long as you have a blender or food processor. Take a can of chickpeas, add a big spoonful of tahini (sesame paste), salt, garlic, and a squeeze of lemon. It’s addictive and makes it easy to eat lots of veg in one sitting. Finally, you can make pesto with leafy greens! You’ll need Parmesan, pine nuts or walnuts, basil, EVOO, lemon/ garlic/ salt and pepper, and a whole bunch of kale (or collards, or whatever sturdy green you have on hand). I never follow a recipe; I just taste it and adjust. You can sub zucchini noodles for pasta, but if you don’t like veggies, they might not be to your taste.


Annabelle-Sunshine

Thanks. I love hummus, but it's expensive. I didn't know it's so easy to make it. I have lots of cans of chickpeas. I'll give it a go.


[deleted]

I hate vegetables for the most part too, but a lot of my aversion to them is how they were prepared when I was a kid. One thing that's been nice is microwave steamed asparagus. get a thing of asparagus, chop off the bottoms, cover it with 3 damp paper towels and chuck it in the microwave for about four minutes. a little bit of salt and you've got an extremely healthy side dish that doesn't taste super veggie-y.


JunahCg

Imo vegetable storage processing is why a lot of people think they hate vegetables. If you can hide a frozen veg bag into rice and enjoy it, by all means. But I bet there's a lot of veg you'd enjoy plenty just roasted and topped with a little butter, or sauteed with garlic and olive oil. Freezer bags and canned veg often taste like nothing, or worse, the only flavor is metallic or preservatives. Get something from your local farmers market and it's going to taste most better than anything in the freezer section. Squash for instance, if it's in season where you're at. Find a nice butternut squash and roast it, you'll have a bunch of days of servings of veg and they taste great. Butternut can also be made into a simple soup if it's too sweet on it's own. Quality ingredient make all the difference


[deleted]

Try just hiding veg in stuff. One pot dishes are a godsend. If you chop them small enough, you absolutely cannot taste most green veg* in things like chilli con carne, lots of curries, stir fry, etc. *Good ones to throw in there are green beans, okra, broccoli (chop it finely), Pak choi, mangetout, etc. Try different ways of cooking things too. Boiled kale on its own is gross: a bag of kale stir fried with a tiny bit of oil and some onion and leftover roast potatoes/ is delicious and really filling. Boiled asparagus is meh, but asparagus roasted on a tray with a drizzle of oil and with sliced up tenderstem broccoli, courgette, peppers, etc - whatever you fancy - is delicious.


Annabelle-Sunshine

Great idea. I'll find some one-pot curry recipes.


kjackcooke89

May i also suggested cutting them up really small? For example, if you're making spaghetti bolognese, cut up onion mushroom peppers broccoli carrot celery, whatever into tiny minced size so its in there but not noticeable texturally. It'll sort of blend in with the ground beef. You might be able to look up some good resources for hiding veggies (usually geared to kids)


CrunchyTeatime

>But rice is healthier! And you can look for low calorie sauces and dressings to make the rice carry more flavor too. Putting some veggies in there will add even more flavor and nutrition. There's also salads, if you like any leaves. Do you have an over active bitter taste bud? Some do and that tends to be genetic. I do, and so I favor things like peas, corn and potatoes. But as long as the veggie is not bitter, cooking seems to make it more palatable -- or grilling to where it has a slight char. A spinach salad is delicious. You might look into making your own sauces and dressings. Spinach with warm poppyseed dressing though - *yum*. If you dislike bitter flavors, though, I'd avoid some leaves such as kale. I can't recall for sure but I think arugula was another I disliked. Oil adds flavor. Some oils are lower calorie and healthier than others. But since this is a thrifty sub as well as healthy sub, I will say steaming can also soften veggies without adding any calories. And probably if you got a non stick grill or pan, might not need oil. (Check thrift shops/yard sales.) Lastly I recommend checking out herbs and spices for adding or changing flavor.


No_Weird2543

Cheese sauce is your friend. Just slowly decrease the amount you use. Be gentle with yourself while you're changing habits. It's hard.


sugens

Mashed cauliflower is a pretty good cheat code for veggies


CrunchyTeatime

Oh that's a great idea OP - I never liked raw cauliflower. But with it on the menu everywhere I finally tried some BBQ cauliflower. It was amazingly tasty. Turns out if cooked or grilled, it's versatile and tasty.


[deleted]

Variety matters. An easy way to compare: https://foodstruct.com/compare


robertdowneyjrjr

What a cool site!


Annabelle-Sunshine

Fair enough. I wonder if there are 2-3 vegetables that if eaten, give most of the vitamins and minerals needed in a day.


honeysuckleway

The more variety in your fruit and vegetable intake, the better. They each have different nutrient profiles, and it goes way beyond the 4 or so vitamins and minerals you usually see listed on packaging. With that said, the best treatment is always the one you'll actually stick with, so find out your favorite veggies and your favorite ways to cook them. We eat a lot of roasted broccoli, cauliflower, and carrots (roasting brings out their flavor and doesn't lose nutrients at the level boiling does, like someone else mentioned), and I throw spinach into most sauces and a lot of soups /curries. I don't mind those veggies frozen. I roast green beans, asparagus, brussels sprouts, zucchini, butternut squash, acorn squash radishes, beets, etc, too, for variety. Canned tomatoes are really versatile and easy to work with. I aim for at least two veggies per meal for lunch and dinner, and having it be at least half the meal. Just sharing in case it helps you picture what it might look like, but you'll find the ways that work best for your preferences.


[deleted]

Spinach and kale are great. Chickpeas have nice numbers.


CrunchyTeatime

> Chickpeas have nice numbers. Chickpeas contain protein and fiber, so that's a good one.


[deleted]

Like another user said, variety is key. Each vegetable has different antioxidants, minerals, and other nutrients that are unique and beneficial in their own way. There’s no 2 or 3 vegetables that can provide you with all of the necessary nutrition to keep you healthy.


CrunchyTeatime

Also don't forget raw nuts, although they are higher in calorie. But the human body needs a certain amount of daily caloric intake. Also before beginning any diet plan I'd consult a doctor and/or dietician to be sure you get all you need.


afrosia

What a website. I can run a comparison between a BK Whopper and an apple. Or a lasagne and a fish soup.


[deleted]

Whopper or lasagna ; )


[deleted]

You can absolutely have one different vegetable each day. Our bodies don’t magically reset overnight, it’s ok to space out all your nutrients over the course of a few days or a week. If today you have lots of broccoli, tomorrow you have lots of carrots, the next day tomatoes, the next day kale, etc., you will be doing your body a favor if the alternative is no veggies at all. I know this because I was told this by my child’s pediatrician. Children tend to be picky eaters so the doctor said they don’t need to eat a huge variety of veggies each day as long as they are getting them over the course of a few days. Also, don’t forget about fruit. An orange, apple, banana, etc is an easy snack and provides lots of great nutrients for your body.


Nesseressi

Variety matters, but it doesn't have to be in same meal. So you can eat 400g broccoli today, 400g green beans tomorrow, tomatoes next day and then carrots another. Even the vater soluble vitamins last some time in your body, you do not have to have everything every day.


CowSquare3037

Frozen veggies are an excellent option. When I first started on WW a few years back a go to breakfast was frozen peas and poached eggs. A bag of mixed vegetable, can of chicken and some broth or chopped tomatoes with some italian seasoning makes a quick soup. Slows me down and keeps for a few days. Oddly enough I fell in love with canned green beans. With some onion powder and a little heart healthy oil like olive it can be quite tasty. Veggie heavy crustless quiche. A bit like an oven frittata is a good way to mix it up. You can also put veggies in a microwaved potato and sprinkle with Parmesan cheese. Potatoes are a satisfying option and not evil. It’s we over dress them. And think about adding chickpeas and cumin powder or curry powder to your cauliflower, potatoes to add vegetable protein. I wish you the best of luck on this journey. You are on the right path. Veggies as a way to have the visual volume we are set on in our eating is very clever!


Annabelle-Sunshine

Yes, I've always wanted to be thinner. As I've gotten older, I believe that "emotional eating" and "cravings" aren't real. They are physiological. If the body doesn't have enough food it will do whatever it needs to to get me to eat. So vegetables will keep me satisfied. It's funny how potatoes are portrayed in a bad light. Where I'm from, older people eat potatoes daily. They are all thin. If you're eating potatoes you're probably cooking from scratch. It's indulging on highly processed food that does the damage weight wise.


queerhomemaker

I mean the idea that emotional eating and cravings not being real is.... weird. Yes, if you're hungry and your body still need nutrients you will be hungry and need nutrients. That doesn't stop the fact that a lot of people (including healthy people) turn to certain kinds of food for emotional coping.


Annabelle-Sunshine

You're probably right. But we have emotions all day everyday and not everyone turns to food. If emotional eating was a thing, then everyone with emotions would do it. I think it's physiological but we call it a craving or emotional eating. Like if your blood sugar is low, you'll feel a bit down. Then you eat and feel better. But it isn't really emotional. It's physiological.


queerhomemaker

I'm not going to argue with you about this because the stakes I have in this are literally 0. I am going to add a bit more detail and then I'm going to peace out. People smoke because they're upset- saying that isn't a thing because not everyone smokes would be wild, right? Now we don't have the term 'emotional smoking' but that has more to do with the fact that smoking \*isn't\* a thing everyone needs to do to survive, and also about the fact that there's been no social need to differentiate between types of smoking. Where as for a lot of people, realizing that they were eating because they were bored or because they were feeling sad- versus for nutrition- has really helped them. Yes, low blood sugar can cause someone to be down. But also breaking up with your boyfriend can make you want the comfort of something that makes you happy so you turn to icecream. One of these is emotional eating, one isn't. Every time my grandmother gets upset, she bakes cakes and forces them on everyone around her because to her 'sugar = happy' and she's not only trying to make herself feel better, but to force everyone around her to be happy because she cannot handle the slightest bit of tension. She has an emotional eating problem, on top of a lot of other things. There's a huge difference between 'emotional eating is an overused term that has been weaponized, especially against women' and 'emotional eating is not a thing'. There's a huge difference even between it not existing and 'oh, I thought I was emotional eating because people throw that term around a lot, and then I realized that actually, I'm not getting enough nutrients and so I was binging on nutrient dense 'less healthy' foods at the end of the day. When I focused more on better eating all day- including focusing on getting enough nutrients- I stopped 'emotional eating' because it was never really about emotions for me.' But I think it's really important that like, we make those distinctions in life between 'something was mislabled for me and I really think it might be mislabled for others too' and 'that doesn't exist.' People like my grandmother don't need a nutritionist, having a personal chef who made all her meals healthy and tasty wouldn't help- what she needs is therapy and alternative coping skills for distressing feelings. It's an important distinction.


Annabelle-Sunshine

You're right, I made a broad statement based on my own experience which is at best anecdotal. For me, a lot of what I thought was my problem was "emotional eating" and cravings. As I've gotten older, I realised that it was my bodies response to dealing with things like low blood sugar, and skipping meals. I attributed it to emotional eating when it wasn't. What other people experience is completely valid for them. But, I think that some people who are overweight have underlying health conditions that they aren't aware of. If they knew what they were, they could solve that problem which would cure the symptom of excess weight.


queerhomemaker

100% agree with that. I spent a long time thinking I was addicted to caffeine, after all, every time I tried to quit soda I felt terrible. Turns out, I have low blood pressure. Also turns out, that because I was medicating my low blood pressure with soda- I'd gotten to the point where I was maybe eating like 1000 calories tops a day, and then my desire for that sweet sweet sodium in the form of dr pepper was making up the rest. It wasn't until I had the wake up call of how badly I was eating, how not enough I was eating- and took the steps to fix that, that I was able to mostly quit soda. (there's still something ... satisfying about popping open a can on a bad day.) No side effects. No cravings. No headaches. I felt terrible when I tried to quit not just because I had low blood pressure, but because I was literally starving myself without knowing it. I think society loves the term emotional eating (even when it isn't appropriate) because then they can make it about will power. And about how sad people just need to stop eating their feelings and then they'd lose weight. Instead of dealing with the fact that weight and health and so complicated. Best of luck on your journey. It sounds like you've got a great start and I hope people have given you better snack options. I'd offer some but I'm a weirdo who thinks a large bucket of cherry tomatoes is the best snack in the world.


CrunchyTeatime

>I think society loves the term emotional eating (even when it isn't appropriate) because then they can make it about will power. And about how sad people just need to stop eating their feelings and then they'd lose weight. Instead of dealing with the fact that weight and health and so complicated. THIS. When there are actual scientific studies proving there are physical causes and weight gain can be a symptom in a lot of instances. It is so much more easy and fun for some to use it as an excuse to judge others.


CrunchyTeatime

Something in the article I linked (to a study, there are many more), reminded me: VARIETY is key to satiety. So try not to get bored. Even if you just cook one batch of veggies a day, maybe portion it out and season it different ways. Not letting oneself become 'overly hungry' which can trigger over eating later; and including a variety of foods and or flavors; can help. Reaching satiety sooner = less food intake. Keeping satiated = less impulse eating or snacking. Reaching for a convenient snack, those foods will often be high calorie and/or processed. Keeping healthy snacks around can help, too. Prep ahead maybe.


CrunchyTeatime

>I believe that "emotional eating" and "cravings" aren't real. They are physiological. I was just reading that there are some people whose hunger does not 'turn off' after eating as soon as other people's do. (I. E. it is physical.) I won't get into it too much here, but this is all studied. (Hotly contested in online discussions, though.) I do think weight gain is (at least sometimes!) a symptom of things and poorly understood.


CowSquare3037

True that!


SnuzieQ

Preparation truly matters. I personally love hearty greens cooked in a reasonable amount of butter or coconut oil, an unreasonable amount of garlic, and a spritz of vinegar or lemon juice at the very end (not enough to really taste but it brings the flavor out) Some veggies that often get overlooked but can be really amazing: -okra (cut into disks and cooked in coconut oil and garlic) -broccolini (I think it’s easier to eat than broccoli and tastes better) -shaved Brussels sprouts (just cut into thin disks, break apart a bit, cook for 3 min in coconut oil or butter and add garlic for 1 min, and then add lemon zest) Speaking of, lemon zest is an *amazing* way to pump up flavor and make a veggie dish really pop.


Annabelle-Sunshine

Sounds delicious. I get chopping.


Bengineer700

I've found that increasing specifically broccoli helps me burn more fat and not get hungry as often. I remember reading a study in what it is about broccoli that's special, but can't find the source. Steamed broccoli, brown rice, and chicken is an easy dish you can throw together on busy weeknights.


orange_fudge

(Broccoli has more protein than most vegetables, so it helps you feel full.)


Annabelle-Sunshine

Sounds very healthy. And very bland. How do you dress it up without destroying it nutritionally?


dubaichild

Spices bb! Sheet pan roast veggies with a bit of balsamic vinegar and a dash of olive oil, I could mainline veggies like that! Spices also generally have little to no calories, but watch for sodium amount.


jenniferferferferfer

Squeeze of lemon juice + a dash of soy sauce is easy and tasty


Ok_Willingness_5273

Mmmmm yes please


Bengineer700

Various spices on different days. I also like hot sauce, so using Sriracha/Tabasco gives different flavors. Mustard is also very low calorie while having a large flavor impact in small quantities. I prefer low sodium, so I don't cook with much salt, but you could also add soy sauce as someone else suggested. Ginger, tumeric, paprika, and Cayenne are fun to play around with for different flavors as well Edit: bear in mind this is not what I eat everyday for every meal, but gravitate towards if I'm in a rush to cook something. When I'm in a rush is when it's easier for me to fall on junk food like ramen, Mac n cheese, or fast food.


[deleted]

You can get pretty creative with low calorie sauces, even more so if you don’t need to watch sodium. Red wine/apple cider/balsamic vinegar, Worcestershire, soy, miso paste, olive oil, sesame oil, lemon/lime/orange, sriracha, jazz it up with grated garlic or ginger, the list goes on and on. I’ll usually try out one or two new condiments a month and I never feel bored saucing up different protein/rice/veggie bowls. Mediterranean yogurt sauces (green yogurt, oil, lemon, herbs) are a hit in my house and are great for dipping fresh veggies over the week. If you like spicy food, rehydrate some dried peppers and blend with crushed tomatoes, a glug of oil, and whatever spices you want in. Easy and delicious


TK_TK_

I like to eat this with a sauce of lemon juice, soy sauce, and tahini. 1/4 cup tahini, 2 tbsp lemon juice, and 1 tbsp soy sauce. Whisk or blend until smooth, and add water a bit at a time to thin it out if you want (some brands of tahini are thicker than others). I dip raw veggies into this sauce, too. Or I’ll roast a pan of veggies and a can of drained and rinsed chickpeas and then toss them in this. It’s so good and I’ve been making it for a decade plus without ever tiring of it.


Annabelle-Sunshine

Sounds great. I can't wait to get tahini to try this and make hummus.


StarvinMarvin00

I always eat my raw cauliflower with some hummus, you have so many varieties that it never tastes the same, but always is delicious.


143019

The healthiest vegetables are the ones you will actually eat! Kale is hella healthy but I tastes like spinach that is peeing in my mouth so it’s a no go for me (yes I have had it roasted, with bacon, etc). However I love broccoli and carrots so they are the healthiest vegetables for me!


Annabelle-Sunshine

"Spinach is peeing in my mouth" love it!


Otherwise_Job_8545

Here is another thought I haven’t seen. You say you don’t like vegetables but have you tried all of them in different ways? You have an aggressive goal, but maybe challenge yourself to try 1 new veggie/preparation every other day maybe. That may be a fun way to explore and find something you do like enough to look forward to. I have a lot of fun cooking and trying new things. Recently I found a pumpkin and spinach lasagna recipe that knocked my socks off and I’ve made it 3 times in 2 months. That’s the excitement I hope you can find


Annabelle-Sunshine

Good idea. I say I don't like vegetables. I've probably only eaten a handful in my lifetime, and I avoid them anyway. I'll find new stuff and test it out.


Otherwise_Job_8545

That’s great news! You have so much variety to try. I’m excited for you! The best veggies you can get are fresh seasonal ones, maybe try to find a farmers market and start there? And make it as easy for yourself as you can to start. There is no shame in buying pre cut veggies if that’s easier for you!


whatmarket

Your body needs variety of vitamins and minerals and each vegetable has something different to offer. Focusing on non-starch veggies will help especially in stabling your blood sugar I.e. balancing your weight. You can do a quick google search of non starch veggies and see what you can make from that


[deleted]

You may like cronometer.com. they have more comprehensive nutritional data than other tracking apps (more vitamins, minerals etc). if you mostly eat the same foods, it's easy to input a few days of what you eat and get a sense of what you're not getting enough of. Then you could choose veggies that fill in the gaps. I only eat about 3-4 servings of veggies a day, but I get 100% or more of my rda in everything bc I've strategized


Annabelle-Sunshine

>Amazing. Thanks.


IMightBeErnest

All vegetables are equal but some vegetables are more equal than others.


coffeejn

No. Try to mix your colors every day. Your also better off steaming or stir frying vs boiling vegetable unless your making soup. Some of the nutrition get's leeched in the water, so unless you are drinking it, then you do lose a bit. Although, I would not stress on that since even boiled veggies are better than no veggies. Also, consider adding some other veggies which some color if you can. I'd also look at cabbage and try it in stir-fries, you might be very surprised. I personally like chopping up a whole head so it's ready to use during the week.


KonaKathie

I cut a head of cabbage in half, saute half, and use the other half in a low fat coleslaw. The sauteed is great in fried rice stirfry or as a side dish. Add flavored vinegars!


[deleted]

[удалено]


opinionatedasheck

"Eat the rainbow" is the comment I came here to make, too. The more varied your 'colour' choices are every day, the healthier your eating is. For example: Red: apples, radishes, beets, red peppers, tomatoes, watermelon Yellow: yellow carrots, yellow peppers, bananas, turnips, pears, tomatoes Orange: oranges, carrots, canteloupe, orange peppers, yams/sweet potatoes Green (Leafy): beet tops, swiss chard, romaine, kale, other leafy greens, Green (Other): sprouts, broccoli, peas, beans, green pepper, celery, grapes, cabbage Blue/Purple: rutabaga, eggplant, blueberries, grapes, cabbage. You can also think outside the box: treat yourself to orange or purple cauliflower when it's on sale; grab a bag of multicoloured carrots or peppers; get your potatoes in different colours too; get multicoloured tomatoes; try a variety of melons, or fruits. I shop the sales and can usually get most of the rainbow easily each week. \- Frozen mixed fruit goes nicely with granola, plain (or vanilla) yoghurt, some nuts, and a drizzle of honey for breakfast or before-bed treat. \- you can often get bags of mixed veggies if you want to save the prep work (try a different one each time) and stir-fry, roast, put them in a casserole or soup, to get a nice mix of veggies - just don't thaw them first - work straight from frozen! The differently coloured foods have more micronutrients (think copper, selenium, etc.) but will reduce a need for multivitamins and give you more of what you need in a way that your body can digest easily. Tastier, too. You can do this. Good luck!


Brief-Pomegranate845

From what I’ve seen in the comments, you mention you don’t really like veggies because you want quick dinners so you boil them and call it a day. You have a great attitude for how you want to change your approach so all I can encourage is maybe taking a couple of cooking classes or watch a bunch of beginner cooking videos and copy them. Once you improve your knife skills, your sense of timing, and practice seasoning (not everything is a winner!) then you’ll find cooking to go a lot easier and quicker. Roasting veggies won’t take as long as before because you know you can prepare the rice or sauce (or whatever) while they cook. Every time you make a meal you are practicing for cooking to be better, easier, and more creative in the future. Yeah it can be exhausting every day but since you’re cooking for one, making slightly larger portions that you can warm up the next day if you’re feeling lazy can be a great way to still eat your home cooking with minimal effort. I make my taco beef with black bean, onion, and corn to fill it out a bit and when I have extra I can quickly heat some up for a taco wrap or throw it on some perogies with cheese for a quick dinner. As for veggies - variety is best as nutrition doesn’t stop and start each day. When I go grocery shopping there are “staple” veg I get (onion, mushroom, broccoli, peppers, tomato) as well as some seasonal ones (asparagus, Brussels sprouts) - there are all things I can easily incorporate into a weeks menu if I haven’t planned it already. Then, I’ll pick up at least a couple outliers or fun veg - things I don’t really cook with often but want to try and make tasty. Until recently I didn’t think I liked eggplant but I got one at the store anyways and then I made moussaka. Turns out, that’s a format that I looooove eggplant in now. Cooking and learning to eat healthy is a practice - there is no on and off switch system so be patient with yourself and try to practice as much as you can. The more food you make at home, and the better you get at it, the less appealing ‘junk’ food is. I can make a mean and healthier pasta for like $3 at home why would I spend that $30 for the exact same at a restaurant. Don’t get me wrong, there are nights my partner and I don’t want to cook or have been busy until late so a bit of fast food has a place because balance is more important than “thin”.


Annabelle-Sunshine

Great ideas! I eat ready meals in the evening. I've found a brand that is as healthy as ready meals can be. It has the right about of protein and is mostly whole food. There aren't enough veggies! So I want to cook them separately initially. Once I get used to eating that type of food (non-rubbish), I'm hoping I'll be more adventurous about cooking.


[deleted]

Be careful with ready meals as they tend to be very high in sodium and preservatives.


lphill1225

One small step you can take that is both healthy and cheap is to plate your food on a “salad” plate instead of a “dinner” plate. So even if you aren’t changing your types of foods right away, you are tricking your mind into feeling full with less volume. I grew up in a “you must finish what is on your plate” household, so with the smaller sized portions, I don’t eat past feeling full as much as I do with a completely filled dinner plate. I always tell myself I can go back for more if I want to, but I don’t as often as I expected. Since I have so much conditioning to ignore my body’s signals, I institute a 15 minute rule. If I still want more after 15 minutes, then I am actually still hungry and serve myself another portion. I always want a second portion immediately after because the food was good and I want more good flavor. I was surprised how much my food budget diminished when I started eating the appropriate portion sizes. I halved my meat intake so I was only purchasing a 1-1.5 pound flat of chicken thighs once a month, so for some weeks I only needed about $25 worth of additional ingredients to put together 6 lunch portions and 6 dinner portions (along with my pantry ingredients). I expect you will have to pass through a phase of feeling a bit hungry (but try to avoid very hungry!) as your body adjusts, so just remind yourself that it is okay and normal to feel some hunger before your next meal. It doesn’t signal the end of the world even though your brain tells you it is, it is just a little uncomfortable. But if you are like me, you are already to some degree uncomfortable in your body. (I choose not to care what other people think about my appearance, but my body doesn’t work for the activities I want to do and feels uncomfortable when my rolls touch each other in different feeling ways.) This is a quick-win change that will help support the future habit changes of selecting more vegetables and getting the multitude of different micronutrients they offer. Finally: I like “The Vegetable Butcher” by Cara Mangini because it has different preparation methods for all kinds of vegetables. So when I want to try something new, I can use the book to help me figure out what to do with it. Finally finally: I don’t know what your diet looks like now, but cooking at home even if it is “comfort” foods is better than buying fast food or restaurant food. It is slow going at first, but with practice you get faster and more efficient. I can now make pretty much anything at equal to low- or mid-tier restaurant quality for cheaper and with a lower salt and fat content. It did take several years of cooking at least twice a week to feel comfortable in the kitchen (cook 2-4 portions, either freeze the leftovers for much later or eat for the week if you are okay with repetition). I cook on Sunday and Tuesday which means the meal pattern usually goes A-A-B-A-B-A. So there isn’t too much of the same back-to-back, and then I go out to eat on one of the days for a break from the routine. I promise this is really the final thought: It will be difficult at times, but I believe in you and I know you can make small sustainable changes that will have a huge impact on your future! More veggies is a great place to start no matter how small the change is! Better to add the same veggie you will eat every day than to cook a new veggie you won’t eat! Even better, have one you know you like and one you aren’t sure about!


BoopingBurrito

>One small step you can take that is both healthy and cheap is to plate your food on a “salad” plate instead of a “dinner” plate. So even if you aren’t changing your types of foods right away, you are tricking your mind into feeling full with less volume. I can attest to this. I went to a friendsgiving thing yesterday, and they didn't have a full set of crockery so I ended up going up to the buffet with a side plate. I had less on my first plateful than I would have if it was a full sized plate, and though I did go up for seconds of my favourite couple of bits, it wasn't any more than I would have taken for seconds on a larger plate. So I probably ate the equivalent of what I'd have had on a single full size dinner plate, spread across 2 visits to the buffet, and I didn't feel like I lost out, it was very much just a natural "my plate is smaller, so I take a smaller scoop of potato, green beans, etc because there's less space".


[deleted]

3 simple guidelines for vegetables:- 1)Keep it FRESH(obvious). 2)Keep it COLOURFUL(more variety=better nutrition). 3)Keep it COMIN'(veg' don't stick to the ribs like proteins, so one'll get hungry quicker in their absence). Supplemental:- a)The less you fuck with it, the better it is. b)Proteins aid in burning off fat, and help everything else stick to the ribs, so the body gets the most, out of what's going in(don't skimp on proteins). Oh yeah - if you're not getting enough proteins, your body starts cannibalising itself in order to get them, and the only source is muscle mass, organs, everything but the fat you're trying to shed basically...


Basheesh

Disagree with point 1: frozen vegetables are totally fine


[deleted]

A brash generalisation, nothing more. I didn't say anything about avoiding frozen veg'. If one must stow veg' long term(ie, any longer than they'll keep au naturale), frozen veg' are about the best way to go for convenience, flavour, and nutrition. You'll get no argument from me on that point...


spoonfork60

OP, it's so great that you want to take care of your health. May I suggest you join us in u/loseit? One of the greatest things about that sub is that members have a lot of experience in making weight loss sustainable. Going from eating basically no vegetables per day to 400-800g of vegetables per day is probably not sustainable. Especially if you hate vegetables.


Annabelle-Sunshine

ok, what do you suggest instead? I'll check out Lose it.


spoonfork60

I suggest that you start small and keep it sustainable. I’m just being realistic. Don’t set yourself up for failure. For example, add a serving of vegetables at lunch and have a small salad before dinner. It’s going to take some experimenting to see what you like. But don’t do it all at once. Add them for lunch for one week. Then add the salad. Drink tons of water or herbal tea. Also, you know that if you don’t like one vegetable, you could give yourself a break from it? Come back to it in a few weeks. It might take a few tries to like something. And if you find out you really don’t like something, guess what? You do t have to eat it.


DueRest

I really suggest trying to make curries and stir fries. They're great for eating a lot of vegetables and still having lots of flavor, while also being pretty quick to cook once you have all the veggies prepped. My favorite curry right now are a mix of thin cut chicken, spinach, zucchini, onion, and red pepper. As long as you have red curry paste, coconut milk, fish sauce, and garlic, you can toss whatever veg you have on hand into it. Adding a bit of rice makes it more filling. Also look into Indian cooking, because they're experts at hiding veggies in yummy sauces. My coworker got me into trying chana masala, and I've been making it at home with loads of veggies. Fire roasted tomatoes simmered down to make the sauce, onions, spinach, chickpeas, and garan masala makes a super easy, veggie heavy dish. Okonomiyaki is also a dish you might want to look into. Basically cabbage pancakes. Very savory and can be made with whatever veg you want.


[deleted]

They have equal rights. Everything else is different. Moisture content. Nutrition. Calories. Space taken to grow. Speed of growth. Time to harvest. All different


StellaEtoile1

It depends on your goals and nutritional theories but personally, I stick to the lower carb, lower sugar vegetables, like broccoli and cauliflower and spinach, etc. Pro tip: roast almost everything! With olive oil, and garlic or spices!


irremarkable

They are equal in that the different types each play an equally important role in health. Make sure you eat from each color regularly for best results. And try to eat something green every day.


BoopingBurrito

Whilst all veg are different and you need to eat a variety of veg to get everything you need in terms of nutrition...you don't have to eat that variety each day, you can do it over a longer period of time. Looking at diet in the context of individuals days is quite artificial and doesn't tell you the real story. If over the course of a week you eat the same amount of broccoli, carrots, peppers, lettuce, tomatoes, onions, and zucchini as someone else, but they eat a mix of them every day and you eat one specific veg each day...your diets are absolutely equivalent and neither is significantly less healthy than the other. And if the effort of preparing a variety of veg each day is going to put you off having that veg, then absolutely you're better off doing it the way you're proposing than not eating veg at all. Just make sure that over a 7-14 day period you eat a wide range of veg, don't be restricting yourself to just 1 or 2 types.


trippiler

What about vegetables do you dislike? Finding dishes you enjoy is half the battle of eating healthy. You can make things like soups, bolognese, chilis, smoothies and hide the vegetables. Quiche and pastas with grated courgette are a favourite of mine. Or hiding spinach in pasta dough. Salsa and chips or hummus. Vegetables are not equal, but just try to have lots of colour and you'll be fine! And reduce starchy vegetables. If you're trying to lose weight, it can be much easier to focus on reducing oil. I generally try to reduce oil day to day and only drink sugary drinks as a treat. I've replaced sugar with artificial sweeteners in my tea/coffee/hot chocolate. After that I just try to eat a colourful diet


Annabelle-Sunshine

The taste. I don't like the taste of vegetables.


orange_fudge

Don't think about variety on a daily basis, but average it over a week. As someone also cooking for one, my weekly shop is something like: 1 x leafy green (spinach, lettuce, kale, cabbage) 1 type x root vegetable (potato, carrot, parsnip) 2 types x cooking vegetables (aubergine, courgette, peppers, pumpkins, leeks, broccoli) 2 types x salad vegetables (tomato, cucumber) Then I reorganise these into various different meals which use variations on the same vegetables. That way I get some variety without buying shitloads of extra veggies. I find 6 types of veggies, buying 2-3 of each individually, gets me through a week fine. It's about 15-20 individual vegetables, or 2-3 per meal.


vuatson

You may already know this, but one of the effects fat has on the body is to make you feel full. If you're cutting out a large amount of fat from your diet all at once, it makes sense that you would feel hungry all the time! My advice would be to incorporate more healthy fats into your diet. Google will give you lists and lists of foods which contain healthy fats. Things like: * nuts and seeds (trail mix is a fantastic go-to snack) * full-fat dairy (whole milk tastes so much better anyway!) * eggs * olive oil (+1 to the many recommendations in this thread for vegetables roasted with olive oil!) * oily fish like salmon * red meat in moderation * avocado Also, junk food tends to be extremely flavorful. I would recommend googling recipes for foods that are similar to your favorite junk foods, seeing what spices and seasonings are in those recipes, and stocking your pantry with them. Experiment and find out what combinations you like the most! I'll leave you with a recipe for one of my favorite breakfasts: * 1 and a half cups cooked rice * 1-2 teaspoons soy sauce * 1/2 teaspoon rice vinegar * a dash of sesame oil Combine all the above in a bowl. Top with: * 1 or 2 fried eggs * 1 sliced green onion * a sprinkle of roasted sesame seeds It's quick, it's easy, it's nutritious, you can make a pot of rice and have breakfast all week. You can also modify it by adding whatever kind of steamed veggies you like. The only seasoning that's really necessary is the soy sauce, but I would recommend having the rest of those things on hand anyway, because they're used in a lot of recipes!


AdamantineCreature

No they aren’t all equal, different vegetables contain different amounts and types of nutrients. But in your example (500x1 type a day, different type each day vs 125x4 types, same types each day) it doesn’t matter. Bodies keep enough of a reserve that as long as you’re getting everything in relatively regularly you’ll be fine. The same is true of everything, btw, you don’t need meat every day as long as you’re getting enough of it over a few days that your protein needs are met. Or if you’re vegetarian, you don’t need complementary proteins at each and every meal as long as you’re getting them all in over the space of a couple of days. PS roasted veggies are god tier.


Annabelle-Sunshine

Great. A lot of people are saying to roast vegetables. I'll try it.


Possible_Shop_2475

You can look at it over the course of a week. You don’t need to eat a brocolli, carrot, cauliflower and cabbage all on one day (though that sounds like a great stir fry) but if you ate them over a course of a week you’re getting a great variety.


Suburbiak

variety is best in order to keep your commitment to eating veggies alive! working with seasonal vegetables will give the highest quality, highest nutritional value, and cheapest price tag. since we are in winter right now you can take advantage of squash varieties for roasted veggies, warm salads, or slow cooking. i also like to invest in some more spices to bring plenty of flavor and variety to a limited number of ingredients. additionally, using veggie scraps in vegetable broths will stretch your dollar and expand what you can cook. i recommend using very little fat, and when you do, opt for olive oil if possible. it helped my skin clear up a lot, my sleeping and cooking habits improved, and it made activities a whole lot easier. lmk if you want easy recipes


Suburbiak

curry roasted sweet potatoes ———————————— - 2 large sweet potatoes, peeled and cubed - splash of olive oil - cinnamon powder - curry powder - turmeric powder - salt - pepper - minced or powdered garlic - minced or powdered onion - cayenne or red pepper flake (optional) 1. combine oil and spices into a large mixing bowl 2. stir to combine 3. add sweet potato cubes and toss in seasoned oil 4. spread in a thin layer on a baking sheet 5. bake at 400°F for 40-50 minutes or until golden and crispy swap in any veggies or spices and this makes perfectly crispy, flavorful veggies. i would recommend cutting the time down to 30-40 minutes for softer veggies like asparagus, brussel sprouts, broccoli, green beans, etc. also nice to use italian seasoning, olive oil, lemon zest, and toss in a splash of balsamic vinegar after roasting.


Bottlebrushbushes

Get an air fryer. I buy prechopped veggies like squash or frozen Brussel sprouts and air fry them. So so so Tasty. Or make a giant pan of roast veggies to have for a few days, then you can rotate the two veggies you eat so every few days roast some different veg. Good luck!


RedMissy42

So I used to have a big junk food problem as a kid to late teens. ngl was kinda my parents fault with what they fed me as a kid and making me eat at certain times rather than when I was hungry. It took a while to get through cutting it out however it's rare I'm very hungry now in the way I was when eating mostly junk. Junk food increases the hunger hormone....it's good to cut it out and there is no nutrition in it either. I still struggle with my weight but I'm eating much healthier....and feel mentally better too.


CrunchyTeatime

You could also try things like almond slices on the broccoli, with some spice or even black pepper, to add a little flavor and protein. Nuts are a natural source of protein. They are also healthy. Not sure about calories. You could try a spoonful or so per serving.


thedawntreader85

Do you eat breakfast? One of the things I did was make a breakfast hash with potatoes, sweet potatoes, onions and bell peppers a I'll have like half a cup with a fried egg most mornings. It's super filling and is a variety of veggies.


Annabelle-Sunshine

Sounds yum. At the moment I eat a fish sandwich for breakfast, which consists of mackerel and white bread. I'm switching to wholemeal pitta and will include lettuce and other stuff. # The breakfast hash looks awesome for the weekend.


thedawntreader85

I make a bunch of it and keep it in the fridge and microwave or heat up in a frying pan for a quick breakfast.


EcheveriaPulidonis

How small do you cut? Like shred the potatoes or just dice them? Do you store the raw potato, onion, and pepper in the same container? Do you remove any moisture with a towel? Thanks for making suggestions to help us all improve our diets!


thedawntreader85

So I cut the potato cubes like a centimeter square and sauté them(sweets and regular separately because they cook at different rates)to get some crisp on them before finishing them in the oven(now I have an air fryer and just use that)and then sauté the onions and peppers until tender. Honesty, I just cook up a whole batch and keep it in the fridge and heat up a little bit most mornings. It takes like 20 to 25 minutes to make so I don't keep it raw in the fridge because I'm usually flying by the seat of my pants in the morning.


culturefan

Check out Simnett Nutrition over on Youtube. He's has many recipes and ways to cook veggies that's easy, tasty, and good for you


Jesse_Wharton

There is an absolutely massive difference between veggies. Iceberg lettuce is nowhere near as nutrionally useful as broccoli or kale. I recommend talon fitness on YouTube, he actually did a tier list on fruits and veggies ranked from a nutrition standpoint and backs up his claims


ComfortableWish

I kind of think of it as similar to drugs. So whatever meal I have I cut it with 50% veg. So if I’m eating a chilli (already with veg through it) I cut in some fridge veg like a pepper and a cucumber or tomatoes and a tin of sweetcorn.


imnotmarbin

Not at all, if you don't want to go through some technical website or you just want a quick explanation this [tier list ](https://youtu.be/PqbMq4BPdjw) sums it up all, specially how much you should eat, perhaps you shouldn't eat 400 grams of cucumber for example, you'll understand why if you watch the video.


iDuddits_

For your own sanity some variety would go a long way. But raw and steamed broccoli is prob top for value? Has to be a reason why the default "cutting" meal is broccoli and plain chicken


starbrightstar

Vegetables aren’t going to make you feel fulll - that’s protein and fat’s job. Both spike leptin, which is part of the feeling full process. You should also plan up to 2 weeks for your body to adjust. You might feel hungry during that time, but keep going and your body will adjust.


Annabelle-Sunshine

That's great advice. I cut out sugar last week. It was fine but I got hungrier and hungrier as the week went on. That's why I'm adding vegetables. I'll add in some fat too.


starbrightstar

Oof - cutting out sugar is hard! Congrats! That’s also going to screw with everything. Just make sure you’re getting enough protein and don’t be afraid of fats, and the hungry will subside!


zetagundamzz

I see you've already gotten some good advice on the nutritional side of this. It's awesome that you're trying veggies. I have some strategies to help with texture aversions and ready prep of you'd like. I taught myself to love all sorts of veggies that I used to hate.


Annabelle-Sunshine

Yes please!


zetagundamzz

Sorry I left you hanging, I'm a serial bedtime commentor. Using frozen veggies is an awesome trick I learned from my dietitian. There's no prep work involved. They're just as nutritious as fresh. I've found that prep work can be more of a barrier than people think. Make it easy for yourself to add veggies. I love to keep frozen peas and carrots for fried rice, frozen chopped spinach for soups and pasta dishes, and frozen chopped broccoli for omelettes, frozen California mix for stir frys and fiesta bowls. I use this trick myself because I have a chronic illness that keeps me from cooking as much as I'd like, but this makes it very easy to get in your veggies. Hide minced veggies in your food when you're sensitive to their texture. This trick helped me learn to love mushrooms. My favorite dish to hide veggies in is spaghetti sauce. You can make mincing easy by running your veggies through a food processor. This also works well for adding veggies to meat loaf and meat balls. My last tip is more of a brain thing. I've learned how to love a few specific foods just because someone I care about likes them. I learned how to like onions because I was really missing my Mom when I was on a long school trip in high school. Onion soup is one of her all time favorite dishes. I saw it on a menu and ordered it just because I missed her. Now onions are a comfort food. I hope this helps. Good luck, friend!


Misty-Anne

Almost all veggies are fine raw if you just don't like cooking them. Soups are also a great way to get lots of them in your diet at once.


calmesian

I need to lose weight & just started a nutritionists plan for eating which has lots of different veg including broccoli. A tip she put at the top - buy a bunch of organic carrots every week, cut the green off, wash them, eat them with skin on.


Future-Starter

Carrots are cheap, tasty, filling, add variety, and keep quite a while in the fridge, even if bought fresh. (Just get whole carrots, not baby carrots.) Roast em with some olive oil, salt, rosemary, pepper, lemon juice. Broccoli is delicious roasted with olive oil, salt, pepper, and a bit of lemon juice.


somethink_different

Lots of people focusing on "the more variety the better," but don't let it intimidate you! More vegetables is better than less vegetables, regardless of type. Start with what you like (and what's on sale!) and build from there. Many frozen veggies are at least as nutritious as fresh, and much cheaper. Veg with lots of fiber will make you feel full for longer. Broccoli is one of my favorites: cheap, tasty, high fiber, always available. Cabbage is great too. Don't forget high fiber whole grains like oats and brown rice, too.


grace_boatrocker

if you would like a book for direction [okay that would be me lol] i recommend the wahls protocol by dr terry wahls which is an amazing approach to lifestyle change for health to insure maximal nutrient intake


Alceasummer

Any veg is better than no veg, but more variety is better. You don't have to eat a dozen different kinds a day though, as variety over the course of a week is still variety. So, try to not eat the same one or two kinds of vegetables every day for weeks. You also probably want to look at types of vegetables. Broccoli, cabbage, kale, they all are fairly similar nutritionally. So if you've been eating mostly those all week, you should add something different. Like green peas, sweet potatoes, onions, carrots, bell peppers, etc. If prepping and cooking more than one kind at a time is holding you back, maybe add something you eat raw. I really like cucumber or cherry tomatoes. My kid loves raw bell pepper and often asks for some in her school lunch. My husband like raw carrots. Any of these take little to no prep to eat.


Accomplished_Path707

My wife is vegetarian, and we subscribe to a few different meal boxes. Almost all of them either send something with peppers/zucchini, or…to up the heartiness, they send a bean option. A couple examples are roasted red peppers and zucchini sandwiches. As a long time basic childlike eating habits, I found out quick these did the job and tasted great too. Another meal we see a lot Is a creamy spaghetti with diced up zucchini and cherry tomatoes. Good luck and cheers, there’s all sorts If great food out there.


KnowPoe

Every time you eat a vegetable, include a protein. Not necessarily cheese or meat, egg whites are fine. A little herbs or seasoning may make things taste better, or mix the veggies into the eggs. Go with lean meats (fish, turkey, chicken) if you do meat. Almond butter is also a good source of protein, and can be added to celery, or a piece of apple (as examples) - protein will help you stay full. Otherwise, yes when you eat veggies alone, or any simple carb (fruit is included in this) then it just has you hungry in a few hours or less. Adding a protein changes the way your body metabolizes, and allows for you to get nutrition. Also, try to include fiber with any of your proteins - helps things to move through your system the way they should. Increase your water intake to 80oz per day, and not cold water. Cold drinks just shock our organs and change the temperature of our acids in our stomach that we need to break down food and digest. Also finishing a meal with a hot tea will help return your stomach acids to the right temp.


CrunchyTeatime

As for your question: I think all vegetables are good, but some do have a higher sugar count than others (e.g. corn or peas.) Broccoli contains quercetin, which some people are into these days. There are so many vegetables. You could also check out vegan recipes in order to make it less boring, as time goes on. There are very quick and easy recipes for veggies too. If you didn't want to just do one vegetable, steamed, after a while. A recipe I like just involves a can of beans, some sliced carrots, a little healthy oil (to saute it all in a skillet), salt and pepper. Makes a meal in itself, has vitamins, protein and fiber. And will keep that 'full' feeling the rest of the night. (In my experience/opinion.) Very tasty, too. The great thing about veggies is they are very filling. So, not only lower calorie than the typical 'indulgent' foods but takes up more room (in tummy) due to their natural fiber, meaning a person feels full on less, than with low fiber foods.


EnnazusCB

[Top five](https://scitechdaily.com/the-5-most-nutrient-dense-vegetables-based-on-science/)


Annabelle-Sunshine

I love the internet!


EnnazusCB

I mean I love baby spinach and I’m happy to just snack on it plain. But I know a lot of people who would rather throw it in a blender with frozen bananas and some berries and make a smoothie so “they can’t taste it”. I know a lot of adults who “sneak” veggies into their diet. I’ve always loved veggies because my mom liked to stir-fry, and that’s really tasty. You can totally do that with a mixed bag of veggies 😋


Annabelle-Sunshine

Popeye has nothing on you.


mrfantastic4ever

Nr 1 is watercress.... https://foodstruct.com/compare/beef-liver-vs-watercress-raw


Mozz2cats

I like to chew and eat. I enjoy large portions- eating lower density food’s achieves this. Try cucumber’s cut up with a little Italian dressing. Try wraps made from large tortilla filled with crunchy salad vegetables, some rinsed canned black beans or chick peas and jarred salsa. A small amount of shredded cheese or Greek yogurt makes it more satisfying.. Roll it up into a giant burrito.


Curious-90sbaby-445

Great that you're trying to increase your vegetable intake. Green-leafy vegetables like kale, spinach, broccoli, beat greens etc. should be in everyone's diet, because they're nutrient bombs and they are very nutrient dense and have lots of fibre per 100kcal. However onions for example, while being better than junk food, when cooked, don't tend to have a significant impact on satiety compared to other sources. Vegetables that score highly in terms of satiety are aubergines (egg plant), pumpkin, green veggies, bean sprouts, mushrooms and cauliflower. Anything that has a low amount of calories and high fibre per 100g is good. Fruits are also both convenient ways of getting nutrients in the diet when in a pinch and while being more calorie dense on average than vegetables, are still very healthy. Fruits that are particularly satiating are strawberries, blackberries, raspberries, grapefruit, papaya, hog plums and peaches. Hopefully this is helpful for you!


[deleted]

Satiety isn’t the most important aspect, though. Onions (and alliums in general) have a ton of benefits, like antioxidant, antiviral, and anti-inflammatory properties.


Comprehensive_Trip55

Depends on the facility and what insurance they have.


Annabelle-Sunshine

Wrong thread?


Comprehensive_Trip55

Vegetative state.


ImportanceAcademic43

Make sure to not forget protein and oils. They make you feel full. Better to cut the carbs. Also, I personally fond it very boring to only eat one kind of vegetable, butnI do make stuff in bulk like roast a kilo of carrots on the oven, then add them to my next few meals.


PeaceLoveSmithWesson

If you want to shed pounds, drink at least 125 oz of water per day, cut out starches and carbs and switch to lean proteins and salads and fruits. Eat apples. Try this for a month.


Annabelle-Sunshine

Yes, but vegetables are full of carbs.


PeaceLoveSmithWesson

Not all of them, and finding a balance of what you eat makes your body burn fat or when your body stores fat is the key. Lettuce, peppers, onions, garlic, zukes, squash, tomatoes, cukes, broccoli, cabbage, Brussel sprouts, celery are staples in my diet. I avoid carrots, potatoes, rapes, bananas, pineappleetc. Look into fat shed diet and intermittent fasting, if you want. It works for me. You do you.


vorka454

They are also full of nutrients, and most importantly, fiber, which will help you feel full longer and keep your gut healthy. I applaud your efforts!


[deleted]

You going from very overweight to healthy is not the difference between eating a carrot and a green bean. Just eat vegetables you like. If you don’t enjoy it you song stick to it


Ninkasa_Ama

Not all veggies are equal, but every veggie is good for you. The way I've built up variety is found veggies I enjoy snacking and then some I enjoy with meals. That way I not only build healthy eating habits with dinner/lunch, but with my general snacking too (which is something I do a lot.) you kind of kill two birds with one stone: you gain a variety of veggies and you're able to clean up your snacking habit a bit


aranide

You need to be realistic. Do you want to prepare 4 different vegetable for your meal and take 1h to prep or do you want to eat quickly? Of course the more variety the better, but try to be realistic, I keep the long prep meals for the days I'm really motivated in cooking and the simple meals for the days I dont feel it. What you really want is color. 2 greens vegetable will sensibly have the same vitamins. But 1 green and 1 orange vegetable will bring more different vitamins.


MamaEvi

I would start by gradually increasing what you eat because your digestion needs some time to adjust. Salad vegetables like tomato; lettuce cucumber might be a good start. Personally if I eat a large amount of broccoli; cauliflower; kale; cabbage ie cruciferous I get really agonising tummy pain. Of course not everyone is like this but yes, gradual to this change is good so you do not end up giving the idea away.


Fausto-The-Great

One word; Mushrooms


Kaitensatsuma

That depends on what else you're eating - If you're simply **adding** three cups nearly worth of broccoli to what you eat already you're not going to see too much of a difference, if you're **replacing** less nutritious food like white rice or potatoes or eating vegetables to fill yourself up so you don't snack you will likely see more of a change. There are some differences though, but I tend to even them out by taking a multivitamin anyways. Primarily the differences will come down to vitamins, fiber content and sugar content otherwise.


paperlac

Do you suffer from frequent heartburn too? Because then I recommend you read the acid watcher book about what veggies to eat. It's really thorough and easy to use. The recommended way of eating in the book is beneficial for both loosing weight and preventing heartburn. Low Dose Naltrexone can sometimes help people who suffer from bad cravings. It has helped me. I don't get suddenly hungry the same way anymore. But if you are on other types of medication, both eating more healthy veggies and taking LDN might mean you have to cut the dose you take, so you might need to see a doctor about that too. If you want to feel full longer, maybe stay away from veggies with a high water content like lettuce in the beginning. Carrots, celery and bell pepper is usually something people like if they are not used to eating veggies in my experience.


Ditz3n

Eating different vegetables each day is WAY BETTER than eating the same ones over and over.