Eat More Greens

What is it?

Eating more greens means consciously adding leafy vegetables and green produce to your daily meals. This isn't about going full vegetarian or overhauling your diet overnight—it's simply about making greens a non-negotiable part of what you eat. Spinach, kale, arugula, broccoli, chard, and lettuce all count. The goal is consistency: greens at lunch, greens at dinner, greens as snacks.

Most people know greens are healthy, but few eat enough of them. This hack focuses on making them visible, accessible, and automatic in your routine.

How does it work?

Leafy greens are nutrient powerhouses packed with vitamins, minerals, fiber, and antioxidants while being low in calories. They support energy levels, improve digestion, reduce inflammation, and stabilize blood sugar. When you eat greens regularly, you crowd out less nutritious options naturally—your plate fills up with the good stuff first.

The fiber in greens also keeps you fuller longer, reducing cravings and the urge to snack on processed foods. Over time, your body starts to crave what it's been fed consistently, making greens feel less like a chore and more like a preference.

Why adopt it?

Adding more greens delivers immediate and long-term benefits. You'll notice better energy throughout the day without the crashes that come from sugary or heavy meals. Your digestion improves, your skin often clears up, and mental clarity sharpens.

Long-term, greens reduce your risk of chronic diseases like heart disease, diabetes, and certain cancers. They support weight management without restrictive dieting and help you feel lighter and more vibrant. This small shift compounds over time, making it one of the highest-impact changes you can make to your daily routine.

How to adopt it (First steps)?

Start with one meal. Pick either lunch or dinner and commit to adding a serving of greens to that meal every day. A side salad, sautéed spinach, or steamed broccoli works perfectly.

Prep greens in advance. Wash, chop, and store greens in containers at the start of the week. When greens are ready to eat, you're far more likely to use them. Pre-washed bags also work if time is tight.

Make them visible. Keep greens at eye level in your fridge, not hidden in the crisper drawer. Out of sight really does mean out of mind.

Add greens to what you already eat. Toss spinach into scrambled eggs, blend kale into smoothies, add arugula to sandwiches, or mix greens into pasta. You don't need new recipes—just add greens to your current favorites.

Set a daily reminder. Use your phone or a sticky note on the fridge as a prompt until eating greens becomes automatic.

Challenges and how to overcome them

"Greens taste boring or bitter". Try different varieties—butter lettuce and spinach are mild, while arugula and kale have more bite. Season them well with olive oil, lemon, garlic, or your favorite dressing. Cooking greens also mellows bitterness.

"I forget to eat them". Make greens the first thing you see when you open the fridge. Set a daily alarm or link the habit to something you already do, like making coffee or setting the table.

"They go bad too quickly". Buy smaller amounts more frequently, or choose hardier greens like kale and cabbage that last longer. Frozen greens are also a great backup and just as nutritious.

"I don't have time to prepare them". Use pre-washed greens, grab a bag of baby spinach, or buy frozen greens that you can toss into any dish in seconds.

Supporting apps/tools

Streaks – Set a daily habit reminder to eat greens and track your consistency.

Mealime – Meal planning app that lets you filter for recipes with greens.

AnyList – Grocery list app to ensure greens are always on your shopping list.

MyFitnessPal – Track your greens intake and see the nutritional impact over time.

Analog option – Use a simple kitchen whiteboard or calendar to check off each day you eat greens. Visual progress is motivating.