Eating Habits

How to Reconnect with Fruits and Veggies on Your Intuitive Eating Journey

October 10, 2024

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A Certified Eating Disorders Registered Dietitian (CEDRD) with a master's degree in dietetics & nutrition. My passion is helping you find peace with food - and within yourself.

Meet Katy

Let’s be real: for many of us, vegetables have never been a favorite food. Childhood memories of being told to “Eat your veggies!” still linger, often accompanied by the thought of bitter broccoli or the crunch of celery that doesn’t bring much joy. The truth is, vegetables get a bad rap, and many adults struggle to incorporate them into their diet without feeling like it’s a chore.

But what if I told you it doesn’t have to be this way? You don’t need to force yourself to eat a plateful of raw veggies that feels more like a punishment than a meal. Instead, intuitive eating offers a way to reconnect with fruits and vegetables in a way that feels good, not forced. By approaching food with curiosity and a mindset of self-compassion, you can shift from the gloom of obligatory eating to the bloom of enjoying these foods naturally. Let’s dive into how this transformation can happen.

A New Perspective: Why You Don’t Have to Dread Fruits and Veggies

Many of us have been conditioned to view fruits and vegetables as necessary but unexciting parts of our meals. From a young age, we were told they’re essential for good health, often served with a stern look from a parent or caregiver. This early association can shape our attitudes toward these foods for years, making them seem like the necessary “bad guys” of the plate. The result? Many adults feel like they should eat more vegetables but don’t actually want to.

This episode was inspired by a couple of conversations I’ve had with some of you recently. It came up in group coaching for Non-Diet Academy, where one of my clients mentioned that she wanted to “decharm” fruits and veggies—but in the other direction. She wasn’t eating them too much but felt blocked from enjoying them at all. For her, fruits and vegetables had a kind of charm, but not in the way you’d think. The charm was more of a mental block—a resistance to even wanting to eat them, despite knowing they could benefit her.

However, the goal of intuitive eating is to reconnect with food in a way that feels natural and joyful. It’s about making choices that align with your body’s needs rather than following strict rules or guidelines. When it comes to fruits and veggies, this means that you don’t have to eat them just because they’re labeled as healthy. Instead, the goal is to explore how they fit into your diet in a way that feels good.

There’s a misconception that not eating enough fruits and vegetables is a sign of failure or that it means you’re unhealthy. The truth is, health isn’t a one-size-fits-all formula, and no one is going to suffer from a deficiency because they didn’t down a kale smoothie every day. It’s about finding balance and, more importantly, enjoying your food. Intuitive eating encourages you to focus on the foods that make you feel good, which can include fruits and vegetables—but only when you’re ready to embrace them.

Give Yourself Permission Not to Eat Them

Here’s something radical: It’s okay not to eat fruits and veggies sometimes. Part of healing your relationship with food is understanding that no single food—or lack of food—defines your overall health. If you don’t feel like eating veggies one day, it doesn’t mean you’re failing. In fact, giving yourself permission to skip them can be incredibly liberating. This mindset shift is crucial because it takes the pressure off and allows you to approach these foods with curiosity instead of obligation.

Intuitive eating emphasizes that there are no “bad” or “good” foods—only choices that feel right for your body at a particular moment. Sometimes, that means indulging in comfort foods. Other times, it means adding vegetables to your meal because you genuinely enjoy them or feel like they’d enhance your dish. The point is to move away from rigid thinking and towards a flexible, personalized approach to nutrition.

Rather than forcing yourself to eat a certain number of servings of fruits and vegetables every day, try asking yourself how you feel about them. Do you actually enjoy the taste of roasted Brussels sprouts, or are you only eating them because you think you should? Does a fresh fruit salad make you feel energized, or would you rather add fruit in other ways, like smoothies? These questions help you tune in to what your body wants instead of what food rules dictate.

Enjoying Fruits and Vegetables in New, Exciting Ways

One of the biggest misconceptions about healthy eating is that it has to be bland or boring. Often, our negative experiences with vegetables stem from how they were prepared. Soggy, boiled vegetables are unlikely to spark joy, but roasted or grilled veggies with the right seasonings can completely change the game. The key to enjoying fruits and vegetables is finding ways to incorporate them that align with your tastes and preferences.

Here are a few tips to make fruits and vegetables more exciting:

  1. Roast and Season: Roasting vegetables like carrots, Brussels sprouts, or sweet potatoes with olive oil, garlic, and a sprinkle of Parmesan can add layers of flavor. Roasting brings out the natural sweetness in many veggies and gives them a satisfying crunch that’s worlds away from the steamed or boiled versions we might be used to.
  2. Pair with Favorites: If eating vegetables alone isn’t appealing, try pairing them with foods you already love. For example, dip raw carrots or bell peppers in hummus or guacamole for added flavor and texture. Or, toss spinach into a cheesy omelet or a pasta dish. Incorporating veggies into meals you already enjoy helps remove the pressure of eating them “straight up.”
  3. Smoothie It Up: For those who struggle with eating fruits or vegetables on their own, smoothies can be a great way to sneak them into your diet. Spinach, kale, or berries blend seamlessly into smoothies, adding nutrients without changing the taste dramatically. The best part? You’re getting the benefits of fruits and veggies in a form that feels indulgent.

The key is experimentation. You don’t need to commit to eating vegetables in the same way every day—mix it up, play with recipes, and find what works for you. Food should be fun, and intuitive eating encourages us to embrace that philosophy.

Start Small: No Need to Overhaul Your Diet Overnight

If you’re feeling overwhelmed at the idea of suddenly filling your plate with fruits and vegetables, it’s important to remember that you can start small. Change doesn’t have to happen overnight, and there’s no rush to become a plant-powered superstar. In fact, starting small is one of the best ways to develop a lasting, healthy relationship with food.

Here are some simple ways to begin incorporating more fruits and veggies into your meals without feeling overwhelmed:

  • Add One at a Time: Instead of trying to overhaul your entire diet, focus on adding just one fruit or vegetable to each meal. Maybe you toss some berries into your oatmeal or add a side salad to your lunch. Small changes are more manageable and sustainable in the long run.
  • Veggie Snacks: Incorporating veggies as snacks can be an easy, low-pressure way to add them to your day. Pair cucumber slices with hummus or apple slices with peanut butter for a satisfying snack that doesn’t feel like a sacrifice.
  • Make It Easy: Pre-cut vegetables or pre-packaged salads can be lifesavers when you’re short on time. It’s okay to take shortcuts if it helps you eat more of the foods you enjoy.

If you’re looking for an easy way to start planning your meals, I have some meal and snack planning templates that you can download for free. They come with a step-by-step guide for how to use them, and you can plan the fruits and veggies you want to incorporate each week. 

The goal is to incorporate these foods in a way that feels natural and enjoyable—not forced.

Stay Curious: Pay Attention to How It Feels

Once you start incorporating fruits and veggies into your meals, take note of how you feel. This is where the concept of intuitive eating really comes into play. Does adding a handful of spinach to your breakfast smoothie leave you feeling energized? Do you notice a difference in your digestion when you have a salad for lunch? Paying attention to how your body responds will help guide your future choices.

Ask yourself questions like:

  • How does this taste?
  • How do I feel after eating this?
  • Is there a way I could prepare this that I’d enjoy more?
  • Do I feel satisfied?

These questions help you stay curious rather than judgmental. There’s no right or wrong answer, only information that can help you make decisions about what feels good for you. Over time, this practice can help you figure out which fruits and veggies you truly enjoy and how they fit into your life.

Growing at Your Own Pace

At the end of the day, intuitive eating is all about growth—on your own terms. There’s no deadline, no checklist, and no need to “get it right” immediately. You’re allowed to take your time, experiment, and change your mind as you go. Some days you might crave a veggie-packed salad, while other days you might not want any vegetables at all. Both are completely okay.

Incorporating fruits and vegetables into your life isn’t about strict rules or self-punishment. It’s about finding joy in food again, staying curious about what feels good, and growing at your own pace. You can go from gloom to bloom, all while enjoying every bite along the way.

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