A diet based on whole foods, such as vegetables, fruits and whole grains, provides you with a healthy foundation. Vegetables supply a variety of nutrients, improving your health in many ways. According to the Harvard Medical School Family Health Guide, vegetable consumption may improve blood pressure, decrease cholesterol, help your bones and benefit almost every system in your body. Adding more vegetables to your diet seems like a lot of work, but there are many ways to make the process easier.
Step 1
Set goals for vegetable consumption based on your current intake. Add an extra serving of vegetables daily, giving yourself time to adjust. Continue adding more servings to your daily goal.
Step 2
Draw a vegetable chart to track your servings and serve as a reminder to eat more vegetables. Leave five squares for each day, one for each recommended serving. Mark a square each time you consume a serving of vegetables.
Step 3
Plant your own vegetable garden for a steady supply of home-grown produce. Take advantage of the convenience and taste of the vegetables by enjoying them right out of the garden or in meals.
Step 4
Join a CSA, or community supported agriculture group, which allows you to purchase a share of produce grown on a local farm. You receive produce every week, which means you have a constant supply that you won't want to let spoil. Shop at a farmers market for another local food source.
Step 5
Stick a magnetic dry erase board on your refrigerator. Write each vegetable you purchase or harvest on the board and erase it as you eat it. Use the board as a reminder to consume more vegetables. The list also prevents spoilage and may provide some inspiration for your next snack or meal.
Step 6
Wash and prepare the vegetables as soon as you get home from the grocery store or farmers market. The convenience increases the chances of using the vegetables and increasing your consumption.
Step 7
Purchase different vegetables that you have never tried, especially vegetables that are in season. You may discover a vegetable that you really like.
Step 8
Experiment with differet vegetable cooking methods. Try grilling, roasting, steaming and sauteing for variety. Add spices and seasonings to add more flavor to your vegetables.
Step 9
Add vegetables to other dishes, such as scrambled eggs, sandwiches, pizza and soup. The Harvard Medical School Family Health Guide recommends shredding carrots and zucchini to spaghetti sauce and meatloaf. Both vegetables also work well in muffins.
Things You'll Need
- Dry erase board
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