How to Incorporate Leafy Greens into Your Diet

Leafy greens play an important role in maintaining a healthy lifestyle. Because they are packed so full of vitamins and minerals, they are an important source of antioxidants which are known to help fight disease and keep you healthy. Furthermore, leafy green vegetables are extremely nutrient dense so you can eat lots of them without ever having to worry about your waistline.

Incorporating more leafy greens into your daily meals is one of the best ways you can support your weight loss goals, maintain a healthy weight and keep you healthy. If you have a hard time consuming enough green veggies, consider the following ideas.


Dark leafy greens like spinach and bok choy cook down considerably, so it’s easy to add them to the meals you are used to eating like spaghetti. Chop the leaves into bite sized pieces and add them to the marinara sauce about five minutes before it’s ready to be eaten. You’ll find that the greens cook right down into the sauce and pick up the taste of the sauce quite nicely. Including greens into your pasta meals makes it easy even for the pickiest of eaters to consume these high nutrient foods.


Creating a potato casserole is the perfect way to incorporate more leafy green vegetables into your diet. When you are layering all of the ingredients in the casserole before baking it, simply add a cup of chopped greens to each layer. The greens will even make the casserole creamier because it picks up the cheese and moisture so well. It really doesn’t effect the taste of the casserole, but if you have a hard time eating greens yourself or getting someone else in your family to eat them, try using just a half cup of greens in each layer until everyone is used to it being there.

Replace Your Average Iceberg Lettuce with Leafy Greens

When you create tacos or other foods at home that usually call for iceberg lettuce, consider simply replacing it with darker greens like Romaine lettuce, spinach, kale or arugula. You might end up liking the darker greens in place of Romaine as it ads a richer, more intense flavor to the overall flavor of meals. You can also replace the lettuce in your salads with various dark greens to add flair and a different texture.

If you aren’t excited about the thought of totally replacing iceberg lettuce, consider replacing only half of it with other kinds of options. There are numerous dark leafy greens to try such as collards, chim sum, swiss chard, rainbow chard and arugula to name a few. It’s important to keep trying them until you find the ones that you like. Some are as mild as the lettuce you are already used to, while others offer voluminous flavors that you’re bound to fall in love with once you start experimenting.


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