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The new Dietary Guidelines recommend that teen boys and men consume less protein and more vegetables and other foods that they are lacking. SN asked five retail dietitians: What are some strategies for getting young males to consume more vegetables? Here are their answers.
According to The Centers for Disease Control and Prevention, about half of all adults have one or more chronic health conditions. The 2015-2020 Dietary Guidelines for Americans emphasize the importance of creating a healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level. This includes eating a variety of vegetables (dark green, red and orange), legumes (beans and peas), starches and an assortment of fruits. By encouraging males and females of all ages to follow MyPlate recommendations of filling half their plate with a variety of fruits and vegetables, dietitians can encourage healthy lifestyles and help reduce the risk of disease.
As a wife and the stepmother to an 18-year-old college student and soccer player I think some of the keys to getting the men in our lives to eat more vegetables are:
1. Involve them in the selection and preparation of food and dinner ideas. Often the produce department of supermarkets offers pre-cut vegetables to reduce preparation time.
2. It may be a stereotype, but it often seems like many men enjoy grilling. Encourage them to accompany that perfectly grilled steak, chicken breast or salmon with vegetables that are easy to grill like zucchini and squash or by making vegetable kebabs. Supermarkets often have pre-made kebabs in the meat department with the meat and vegetables already skewered.
3. Have the talk...about fiber that is. Pointing out that a key to good gut function is fiber and that fiber is found in vegetables may make them more willing to incorporate vegetables into their meals.
4. If they like smoothies or juicing, have greens on hand that are easy to incorporate like bagged spinach or kale. Many supermarkets offer smoothie “stations” with fruit and vegetable ingredients.
Flavor is of utmost priority. It is important to find ingredients and cooking techniques that make vegetables tasty. For example, many teen boys and men enjoy the flavor of roasted vegetables in olive oil, topped with a sprinkle of Parmesan cheese. Another option I would recommend is a delicious healthy dip, such as guacamole or hummus, for raw or cooked vegetables.
I would also explain why colors of vegetables can have a positive effect on health. For example, the orange color in carrots and sweet potatoes are beneficial for eye health (beta-carotene) and leafy salad greens, asparagus and broccoli are beneficial for energy (folic acid).
We strongly encourage the “all forms matter” approach. Young males with active lifestyles are looking for convenient ways to add more veggies, so we like to offer suggestions that are new, tasty, yet already fit into a daily routine. Whether it’s green smoothies, veggies on favorite foods like pizza, sandwiches, burgers, tacos, quesadillas, grilled cheese or raw veggies with dip or guacamole, there are so many options these days for enjoying veggies as a meal or snack! Even things like veggie fries or baked sweet potato fries provide a fun and unique option for getting those vegetables into your diet.
Use finely diced/shredded veggies or bean purees in recipes when you can (such as for meatballs or meatloaf for example) to reduce the meat needed. Go Meatless! Choose at least one meal (or for a greater challenge one whole day!) embracing vegetarian proteins like beans, soy, nut butters, and whole grains.
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