Most adults fall short on vegetables. Adding them to familiar meals is easier than overhauling the way you eat.
Key ideas
- CDC survey data from 2019 found that only about 1 in 10 US adults ate enough vegetables.
- The 2025–2030 Dietary Guidelines for Americans suggest about three servings of vegetables a day.
- Adding vegetables to meals you already make is easier than learning new recipes.
- Plain frozen and canned vegetables count; look for canned ones with no salt added.
Most people know vegetables are good for them. The hard part is eating them consistently. CDC survey data from 2019 found that only about 1 in 10 US adults ate the recommended amount.
You don’t need new recipes or a strict meal plan to change that. Small additions to meals you already eat add up quickly.
Start with what you already eat
Instead of planning separate “healthy” meals, look at your usual week and ask where a vegetable could fit.
| Meal | Easy addition |
|---|---|
| Breakfast | Spinach or peppers in scrambled eggs; sliced tomato on toast |
| Lunch | A handful of greens in a sandwich or wrap; a side of baby carrots |
| Dinner | Frozen peas or broccoli stirred into pasta, rice or curry |
| Snacks | Cucumber, snap peas or cherry tomatoes with hummus |
Make vegetables the easy choice
Habits stick when they’re convenient. A few changes make vegetables the default rather than an extra job:
- Wash and cut vegetables when you get home from the store, and keep them at eye level in the fridge.
- Keep a bag or two of plain frozen vegetables in the freezer for nights when the fridge is empty.
- Buy a prewashed salad mix for the busiest days of the week.
- Roast a large tray of vegetables on the weekend to use in meals for several days.
Small step
Pick one meal, such as lunch, and add a vegetable to it every day for two weeks. Once that feels automatic, move on to another meal. Our guide to how habits form explains why one small change at a time works better.
Fresh, frozen or canned?
All three count. Plain frozen vegetables are picked and frozen soon after harvest and often cost less than fresh. With canned vegetables, look for “no salt added” on the label, or rinse them before using to reduce sodium. Versions in creamy or cheese sauces are best kept for occasional meals.
Aim for variety
Different vegetables provide different nutrients, so try to eat a mix of colors over the week: dark leafy greens, red and orange vegetables, beans and peas, and others. The current Dietary Guidelines for Americans (2025–2030) suggest around three servings of vegetables and two of fruit a day.
A note on health
If you take a blood thinner such as warfarin, ask your doctor before making a big change in how many leafy greens you eat. Their vitamin K can affect how the medicine works.
Small steps add up
You don’t need to hit the target overnight. Adding one extra vegetable a day is a meaningful change, and it’s one you’re likely to keep. For ideas between meals, see our guide to better snack habits.
Still wondering?
Are frozen vegetables less nutritious than fresh?
Not necessarily. Vegetables are usually frozen soon after harvest, so plain frozen vegetables are a convenient and nutritious option.
What if I don’t like many vegetables?
Start with the ones you do like, and try new ones in dishes with familiar flavors, such as soups, stir-fries or pasta sauces. Trying a vegetable several times, cooked different ways, can help.
Is vegetable juice a good way to get vegetables?
Whole vegetables are a better everyday choice because they keep their fiber. If you do buy vegetable juice, choose a low-sodium version.
This article is general information about everyday health habits, not medical advice. If you have a health condition, are pregnant or take regular medication, talk to your doctor or another qualified health professional before making big changes to your diet, activity or sleep. Figures come from US public health sources such as the CDC, HHS and the Dietary Guidelines for Americans.