Skip to main content

The Globe and Mail

Healthy Eating Jump-Start Day 5: Eat more veggies


Have you made a resolution to eat better and lose weight? Follow our month-long program of daily nutrition tips, created by dietitian Leslie Beck to change your lifestyle for January - and beyond. And to get your fitness on track, try our personal trainer-designed Boot Camp 2012 program .

DAY 5: Increase your vegetable intake today with at least four servings

Increase your vegetable intake today – get at least 4 servings each day

Story continues below advertisement

Despite the overwhelming evidence that eating plenty of produce is good for us, most Canadians fall short of the recommended 7 to 10 servings of fruits and vegetables (combined) a day. (1 serving = ½ cup cooked or raw vegetables, 1 cup salad greens, or ½ cup of 100 per cent vegetable juice)

Work toward this target by adding more vegetables to your diet today. Try these tips:

  • Drink low-sodium vegetable or tomato juice with lunch instead of a diet soft drink or coffee.
  • Add sliced tomatoes, cucumbers and dark green lettuce or spinach leaves to your sandwich.
  • Pack leftover grilled or roasted vegetables in your lunch.
  • Add a handful of baby carrots or strips of red and green peppers to your brown-bag lunch.
  • Add quick-cooking greens such as spinach, kale, rapini or Swiss chard to soups and pasta sauces.
  • Bake, microwave or boil a sweet potato for a change from white potatoes or rice.
  • Snack on carrot sticks, cherry tomatoes, red or green pepper strips, broccoli florets and mushroom caps with hummus.

Want more information related to today's tip? Read on:

To live longer, pick your vegetables - and their colour - carefully

Eat more salads – your brain will thank you

Go ahead, nuke those carrots

Missed earlier days? It's easy to get caught up.

Story continues below advertisement

DAY 4: Practise eating slowly

DAY 3: Boost fibre at breakfast

DAY 2: Drink a large glass of water before each meal

DAY 1: Keep a food diary for the next seven days

Report an error Editorial code of conduct
As of December 20, 2017, we have temporarily removed commenting from our articles. We hope to have this resolved by the end of January 2018. Thank you for your patience. If you are looking to give feedback on our new site, please send it along to If you want to write a letter to the editor, please forward to