When you make a sandwich or burger, load up on the veggies. Sliced tomatoes, shredded cabbage, peppers, cucumbers, onions, and dark greens are all perfect toppers

Top homemade pizza with zucchini or squash slices, fresh spinach, mushrooms, onions, peppers, broccoli florets, shredded carrots, and fresh tomato slices

Add extra fresh or frozen veggies to your favourite pasta sauce, chilli,lasagne, casserole or stew.

Enjoy a bowl of minestrone or vegetable soup. In the summer, make gazpacho or cold cucumber soup

Supplement take-out or frozen dinners with extra vegetables. When eating out, order extra vegetables as a side dish or a side salad or grilled vegetables as an appetizer

Cut favourite vegetables into snack-size pieces. Store them in clear plastic containers and make sure they are the first thing you see when you open the fridge

For convenience, shop for cut-up, cleaned, and ready-to-eat fresh vegetables

For best value and top nutrition, buy in season. Get to know the produce manager at the store. He can tell you which is freshest and what to look for when choosing specific vegetables

Choose a variety of foods, including whole grains, vegetables, fruits, legumes, nuts, seeds and, if desired, dairy products and eggs

Choose whole, unrefined foods often and limit highly sweetened, fatty, and heavily refined foods

Choose a variety of fruits and vegetables

If dairy products and eggs are included, choose lower-fat dariy-products and use both eggs and dairy products in moderation

Use a regular source of vitamin B12 and, if sunlight exposure is limited, vitamin D

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Brightly colored vegetables are antioxidants
Brilliant-colored vegetables look beautiful on the plate. But there’s another reason to eat them: the plant pigments they contain are rich sources of disease-fighting antioxidants. These compounds help protect cells from damage that can lead to cancer and heart disease