Substitute with Fruits

• Many picky eaters would rather skip the vegetables and go directly to the fruit, which in this case works. If lettuce or spinach are just not vegetables you enjoy, a healthy alternative to using lettuce or spinach on a sandwich is to substitute with apples. Turkey, ham or chicken coupled with sliced apples on a sandwich provides protein, vitamin C and a satisfying crunch.

  Instead of the typical broccoli or zucchini as a side, fruit can substitute as a side dish with dinner meals. The next time you grill chicken, ribs, burgers or fish, try grilling fresh pineapple or pears. Simply cut into large spears and grill alongside your main dish.

Hide the Veggies

• Don't like your green veggies but really need to eat them? Try placing 1/2 cup of peas in a blender with your favorite tomato sauce and blend; serve over your favorite pasta. You will never know the peas are there; however, you will benefit from all the vitamins, minerals and fiber.

  Another way to successfully incorporate vegetables into your diet is through juicing. If you have never created your own juice, pick up a juicer at your local discount store and begin juicing carrots, beets and apples. Use a few grapes for extra sweetness and orange for a citrus flavor. Juicing hides the taste of the vegetables but delivers a large dose of low-calorie, vitamin-packed energy to your body during a diet.

Incorporate Fiber

• If your taste buds are not dancing at the thought of eating high-fiber foods on your diet, try baking an oatmeal- and almond-encrusted chicken or fish. Simply add oatmeal and crushed almonds to your flour mixture. It will create a lightly golden brown crust and keep your meat moist and juicy.

  Oatmeal, bran and crushed flax seed are excellent sources of omega 3 fatty acids and fiber, but if you are having difficulty with the taste or texture, incorporate a few tablespoons of any of these into rice, spaghetti sauce, salads or your morning cereal. They provide a valuable nutritional element to your diet and make you feel satisfied so snacking does not become an issue.