You know that eating your vegetables can help you lose weight and take care of your body. However, if you can't stand the taste of vegetables, you may wonder whether you can get in shape without them. You may be able to cook vegetables in creative ways or hide them in some of your favorite recipes, getting their nutritive value without having to worry about their flavor. If smuggling vegetables into your diet isn't successful, though, you can adapt by eating other healthful foods.
Step 1
Determine whether there are any vegetables you do like. If you hate most vegetables but enjoy bell peppers, for example, then snack on pepper slices and cook pepper-filled recipes to take care of many of your vegetable needs. Sample types of vegetables you haven't tried to see whether there's an undiscovered vegetable you like. Try vegetables you haven't eaten since childhood to see whether you still dislike them — your tastes may have changed.
Step 2
Prepare vegetables in new ways. You may discover that you hate salads but enjoy cooked vegetables or that you dislike vegetables from a can but like them when they're cooked fresh. Try recipes that involve flavorful and low-fat sauces, dips and seasonings, as these may mask the natural taste of the vegetables.
Step 3
Add extra vegetables to recipes that will hide their flavor. If you put vegetables in pasta sauces, soups, stews and casseroles, the flavor of the recipe may mask the taste of the vegetables, but the vegetables will still maintain all their nutritional value.
Step 4
Incorporate other healthy foods into your diet to make up for any missing vegetables. Fruits, while they have more calories than vegetables, offer many of the same vitamins and nutrients, making them a sweet alternative. The Mayo Clinic recommends almonds, apples, blueberries, red beans, salmon and sweet potatoes as nutrient-rich "super foods" that may appeal to vegetable-haters.
Step 5
Eat snacks that are high in fiber, protein or healthy fat. Vegetables offer few calories for their volume, making them an ideal snack for losing weight. If you're not eating vegetables, stick to foods that will make you feel fuller longer so you don't indulge in as many calories. Possibilities include fruits, whole grains, nuts and low-fat dairy products.
Step 6
Exercise every day. Working out is a critical part of weight loss and becomes even more important if you are filling up on relatively high-calorie foods instead of vegetables. Aim for 30 minutes or more of exercise a day five days of the week.
Tips and Warnings
- Speak with your doctor to see whether you are getting all your recommended nutrients. If you're not eating vegetables, your doctor may want to put you on vitamin supplements.
References
- "Small Changes, Big Results"; Ellie Krieger and Kelly James-Enger; 2005
- "The Healthy Wholefoods Counter"; Annette B. Natow et. al.; 2007
- The Mayo Clinic: 10 Great Health Foods for Eating Well
- The Mayo Clinic; Weight Loss -- 6 Strategies for Success; December 2010
- The Mayo Clinic; Energy Density and Weight Loss; January 2011
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