How to Boost Your Veggie Volume
Think creatively. Go beyond lettuce, tomato and onion in a sandwich; try adding pepper strips, cucumbers or carrot curls.
Go for variety. Use different colors of vegetables to ensure you get all the vitamins and minerals -- and it also heads off boredom.
Choose vegetables for the meal first. Then add meat and grains.
Don't fixate on freshness, but realize that fresh is best, followed by frozen and then canned.
Use it, don't lose it. Don't overcook vegetables. If you cook vegetables in water, the water-soluble vitamins go into the water. Save the water and use it as the base of a broth.
Eat the whole thing. Buy vegetables with as much of the plant intact as possible.