A useful plate is rarely a grey one. This is not about aesthetics: vegetables of different colours bring different vitamins and fibre, and a colourful plate usually means food that is generous in volume and moderate in calories.
Start with one meal a day. Do not rebuild the whole menu — add vegetables to what you already eat: a tomato with your eggs, cucumber with plov, cabbage with meat, herbs in the soup. It is an addition rather than a replacement, which is why it tends to stick.
A simple half-plate rule works: half the plate vegetables and fruit, a quarter grains or potatoes, a quarter protein. Nothing needs weighing — just look at the plate from above.
Frozen vegetables are close to fresh ones when they were frozen quickly, which helps in winter. And the main point: vegetables should be on the table regularly, not only on the Monday when a new life begins.
A useful question for tonight. Which single vegetable can I add to dinner today?
When general advice is not enough. With diabetes, kidney disease or an eating disorder, talk the plan through with a doctor or dietitian: general tips may not fit. For urgent symptoms call 103 or 112.