How to make this happen in 7 steps:
💡 EAT AT LEAST 3 SERVINGS OF VEGETABLES PER DAY
High-nutrient foods such as vegetables are the best fuel for the body. Eating more vegetables will provide you with numerous benefits: increased energy, improved body functioning and better skin health. A high vegetable intake reduces your risk of diabetes, heart disease, stroke, cancer and many other chronic illnesses. Eating at least 3 servings of vegetables a day will also help you to achieve a healthy weight and slow down the aging process.
(This video provides an overview of the 7 steps displayed on this page)
STEP 1: 🏆 VISUALIZE SUCCESS
Always think about success before you start. Imagine how good you will feel when you accomplish your goals, in this case eating more vegetables. For example:
- How it will improve your overall diet and reduce your sugar intake
- Or how it will help you lose weight
- Perhaps lowering your blood pressure is one of your priorities
The are many benefits and it’s important that you identify those that matter to you, and then tie them to your own health goals.
STEP 2: 🔎 ANALYZE YOUR CURRENT ROUTINE
You can’t make successful changes without fully understanding your current routine. Think about your vegetable consumption. How many times throughout the day do you eat vegetables? And how many servings do you eat in total? What do you typically eat for breakfast, lunch and dinner? Do you snack throughout the day? Write these things down.
STEP 3: 🚧 IDENTIFY OBSTACLES THAT COULD PREVENT YOU FROM EATING VEGETABLES
It’s very important to identify why you are not eating vegetables. We live in a society where not eating vegetables has become the norm. Nowadays, few people cook their own meals. It’s important to be aware of these facts when you’re identifying obstacles. Below we display a few common misconceptions.
Misconception:
- Vegetables are expensive
- Vegetables are often unavailable
- Vegetables don’t taste good
Reality:
- Processed foods often cost more than in-season vegetables
- Fresh vegetables are mostly available, but when they’re not you can buy frozen ones
- There are hundreds of combinations of vegetables and ways to prepare them: find what works for you
💡 Practical tip: Explore different ways how you can prepare vegetables
Some vegetables might taste better raw, while others may taste better when you roast them in the oven. Some vegetables are great when you sauté them in a pan with a little bit of water or olive oil. Others might work well in a soup or mixed in a blender. Be creative and experiment: try new ways to prepare vegetables and find out what works for you.
STEP 4: ✏️ HOW YOU CAN MODIFY YOUR EXISTING ROUTINE TO MAKE YOUR HABIT HAPPEN
One of the easiest ways to consume more vegetables is to prepare your vegetables in advance so they are ready to eat. Try to include at least one vegetable with every meal. Below we display some sample ideas that may help you do this:
- Have a handful of baby carrots with your lunch
- Make a soup and add vegetables to it
- Blend spinach into your smoothie
- Learn new recipes that include vegetables
- Add spinach to your scrambled eggs
- Prepare a lot of vegetables at the beginning of each week
STEP 5: 👶🏼 START OUT SMALL, OR BETTER YET START OUT “VERY SMALL”
There is no need to take an all-or-nothing approach. Ease yourself in. For example, if you’re currently not eating any vegetables, then start with a couple of servings a day. Taking baby steps will improve your chances of success. The frequency is what’s most important. You want to build up the habit. After a few weeks when you’re getting used to your routine, you can start increasing the number of servings you eat.
STEP 6: ⏰ FIND A TRIGGER
Find a good “trigger” to kick off the new habit. A trigger is a cue that will serve as a reminder to perform the new habit. Test the trigger. A good trigger (or prompt) will help you follow the new routine. If you find you are forgetting to do the new habit, you need to identify a better trigger.
Examples of a trigger:
After I wake up, I will drink a large glass of water and prepare some vegetables
Whenever I am in a restaurant and I open the menu, I will choose a salad as an appetizer or entree
After I have washed the dishes, I will prepare tomorrow’s vegetables
STEP 7: 🎈 CELEBRATE SUCCESS TO MAKE YOUR HABIT STICK
Celebrate success every single time you complete your new habit. It will help the habit stick. The celebration is a positive emotion. Our brains like positive reinforcement and many celebrations over time make it more likely our new habits become part of our automatic behavior. Celebrations can vary from person to person, so find one that works for you. Here are some examples:
🙂 Smile because you brought yourself and your co-worker a salad for lunch
🎻 Turn on your favorite songs as you prepare your vegetables for the week
💪 Tell yourself “That was good” after you made a new recipe with vegetables
What if you fall off the wagon?
If one day you don’t eat enough vegetables don’t beat yourself up about it, just get back on track the next day. Some habits may take a bit longer to stick but if you feel you’re falling off the wagon quite frequently, then just revisit these 7 steps. You will probably discover new obstacles. Trial and error are part of the process; you are one step closer to finding the routine that works best for you.
Additional helpful resources: How to eat, Mark Bittman & David Katz, MD, Tiny Habits, BJ Fogg, PhD
David Katz and Mark Bittman wrote the book "How to eat" and they answer all your food and diet related questions. If you experience difficulties with forming any new habits, we also encourage you to read “Tiny Habits” by BJ Fogg. BJ developed the Tiny Habits Method to help people build habits in a sustainable manner.
