Healthy Eating Made Easy: How to Get More Veggies on Your Plate
Healthy Eating Starts with Simpler Veggies
Eating more vegetables doesn’t have to be hard or expensive. This post shares practical tips to save time, cut costs, and enjoy veggies with simple, tasty cooking methods.
There is so much information out there consistent with showing improved health benefits with eating more fruits and vegetables. Most people we see at CMWM tell us that eating enough fruit isn’t so hard, but they have a difficult time eating more vegetables.
The reasons for this can vary, but the most common reasons people give are:
1. I don’t have enough time
2. I don’t know how to cook them
3. It’s too expensive
If these are the barriers, what can we do to reduce the barriers?
TIME: Eating Vegetables Doesn’t Have to Be a Project
To reduce the amount of time you spend in the kitchen prepping and cooking vegetables, use these tips:
1. Buy precut veggies.
a. All you have to do is open the container and start eating. If a little Ranch or hummus helps you eat more vegetables, that’s perfectly fine.
b. Prefer them cooked? Pre-cut veggies still work great. Broccoli, cauliflower, carrots, peppers, and potatoes all work well. You can also choose naturally “pre-cut” vegetables like green beans, asparagus, or Brussels sprouts.
2. Think ahead. Not rocket science, but a little planning goes a long way!
a. Try to hit the store on the weekend so you're stocked for busy weeknights.
b. Have pre-cut veggies in the fridge, whether you did the chopping or bought them that way.
c. If you're home on a weekend afternoon, throw some veggies in the oven or air fryer while you watch TV or do chores. You can reheat them throughout the week.
KNOWLEDGE: Learn a Few Basic Cooking Techniques
You don’t need to memorize recipes—just learn the technique. After a little trial and error, you’ll know what you like and how to cook it.
1. Roasting (our favorite method): Preheat oven to 425°F. Toss veggies on a foil-lined sheet pan with olive oil (1-2 tablespoons is usually plenty) and a pinch of salt. Mix to coat, then roast until done to your liking. Use disposable foil pans if you hate cleanup. Here are some general roasting times:
a. Broccoli: 12-14 minutes
b. Brussel sprouts: 25-30 min
c. Cauliflower: 20-25 minutes
d. Asparagus: 5-10 minutes
e. Potatoes: 20-30 min
f. Carrots: 30-40 minutes
2. Steaming: Add about an inch of water to a pot and place a steamer basket or metal colander above the water. Add chopped veggies, cover, and steam until tender but still crisp. Approximate times:
a. Broccoli florets: 5–7 minutes
b. Carrot slices: 6–8 minutes
c. Green beans: 4–6 minutes
d. Cauliflower florets: 6–8 minutes
e. Snap peas: 3–5 minutes
f. Zucchini slices: 3–4 minutes
3. Grilling: Cut vegetables evenly and toss with olive oil, salt, and pepper. Grill on medium or medium-high heat until tender and charred, turning as needed. Approximate grilling times:
a. Bell peppers: 6–8 minutes
b. Zucchini or summer squash slices: 4–5 minutes
c. Asparagus: 5–7 minutes
d. Mushrooms: 7–9 minutes
e. Red onion slices: 6–8 minutes
f. Eggplant slices: 5–7 minutes
4. Boiling: Bring salted water to a boil, then add veggies. Boil until tender but not mushy. Approximate boiling times are:
a. Diced potatoes: 10–15 minutes
b. Carrots: 6–10 minutes
c. Green beans: 4–6 minutes
d. Broccoli florets: 3–5 minute
e. Corn on the cob: 7–10 minutes
f. Peas: 2–3 minutes
COST: Vegetables CAN Be Affordable (especially if you cut out the junk food!)
One of the biggest complaints we hear is that vegetables are too expensive—but that doesn’t have to be true. If you often throw away fresh produce before you use it, that’s a waste of food and money. In that case, switch to frozen or canned vegetables. They’re just as nutritious (sometimes more, because they’re packed at peak ripeness), cheaper, and they last longer.
Skip the organic label. Conventional produce still delivers all the fiber, vitamins, and minerals you need and are much more cost effective. Even if you prefer organic, eating non-organic vegetables is significantly better than eating no vegetables at all.
Buy in season when you can—it’s fresher, tastier, and often cheaper.
Try less expensive options like cabbage, carrots, zucchini, potatoes, and sweet potatoes. They’re incredibly versatile, filling, and full of nutrients.
And while junk food may seem cheaper, things like chips, crackers, and sweets have little to no nutritional value. You burn through them quickly and they leave you less satisfied, making them a bigger waste of money in the long run. Real food keeps you more full and actually support your health.
Ready to Improve your Health? Start with Your Veggies.
Eating more vegetables isn’t just about checking a box—it’s one of the simplest, most powerful ways to support your health. Whether you're trying to lose weight, avoid medications like blood pressure or cholesterol pills, reduce inflammation, or just stop crashing mid-afternoon, what you put on your plate matters.
This is something we talk about with our patients all the time—because it’s a pillar of long-term health. And it doesn’t have to be complicated, expensive, or time-consuming.
We’re here to help you make practical changes that stick. If you’re ready to feel better, let’s start with your food.
Want to learn more? Book a complementary meet-and-greet and let’s talk about how we can help you take the next step! Click the “Next Step” button at the top of the page, or call our office at 616-290-1650 to schedule.
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