Make Half Your Plate Vegetables...

and you are off to a great start with your meal.  That leaves the other half: 1/4 lean protein and 1/4 whole grains.

You are off and running if you focus on eating lots of nonstarchy vegetables that are going to fill you up and provide minimal calories, not to mention give you lots of vitamins, minerals, fiber and pytochemicals. There are so many great recipes online for simple roasted vegetables.If you feel you need to add some oil while roasting you can use spray oil or brush on a small amount of olive oil (don't forget to measure it out so you don't use more than you think!)

• Veggies can be easy and quick to prepare.
• You can buy frozen vegetables which will keep longer and possibly cost less. They provide the same, if not more, nutrients.
• Canned veggies also work, but best to buy those that are labeled "low sodium" or "reduced sodium" 
• Eat vegetables that are a variety of colors. It adds to taste, presentation and also is a bit of an insurance policy that ensures an assortment of vitamin, mineral and phytonutrient  (think antioxidant!) intake.
• Leave a container of cut up veggies in the front of your refrigerator for easy access. 
• If you are not a "vegetable person", become one!  There are so so many different vegetables. Try a new one each week. You will be pleasantly surprised.