Eat More Vegetables and Fruit

Dive into the first Healthy Habits challenge: add at least 3 servings of vegetables and fruit to your daily diet. Find recipes, nutrition tips, and coaching advice to help reach your goals.

Cooking Light's 12 Healthy Habits

This Can Be Your Healthiest Year Ever. Let’s Do This Together.

Forget the grandiose, impossible New Year’s resolutions: The path to a healthier lifestyle begins one little habit at a time. Welcome to our 12 Healthy Habits program: Each month this year we’ll focus on one healthy practice that you’re probably already doing but want to do a bit more (usually food-related, but we’ve thrown in a couple that focus on exercise). We’ll profile people and explore their challenges and goals, then recommend food or fitness strategies, and provide recipes and nutrition tips. Want to join us? Sign up for our Start Your Week Off Light newsletter and join the conversation on our message boards and on Facebook. You can be part of the conversation, online and in the magazine.

The plan challenges you to add a new habit each month, and by year-end, the accumulated effect will be a much healthier you. Here's what to expect, month by month:

January: Eat More Fruits and VegetablesAdd 3 more servings of fruits and vegetables to your diet each day. Download January's Healthy Habits Tracker PDF.

Feb: Get MovingIncrease the amount of aerobic exercise you do. Download February's Healthy Habits Tracker PDF.

March: Get CookingCook at least 3 meals more per week than you are now, even if that means cooking breakfast or lunch (for freezing, maybe). Download March's Healthy Habits Tracker PDF.

April: Go For More GrainsAdd 3 servings of whole grains per day. Download April's Healthy Habits Tracker PDF.

May: Eat Breakfast DailyEat a healthy breakfast every day. Download May's Healthy Habits Tracker PDF.

June: Get StrongerAdd strength training to your fitness regimen: at least 2 sessions per week.

July: Focus on Healthy FatsSwap unhealthy fats for healthy fats in your diet.

August: Go Vegetarian at Least 1 Day a WeekExpand the number of all-vegetable dishes that you eat by making 1 dinner or main-meal-of-the-day vegetarian.

September: Eat More FishCook fish or seafood for dinner 2 times a week.

October: Ease Up on SaltCut back on salt/sodium and increase your sodium awareness.

November: Be Portion AwareCut your portion size of less-healthy or higher-calorie foods at least once per meal.

December: Eat Mindfully, Be ThankfulLearn two ways—in this busy season and throughout the year—to find joy in food and to share that joy with others.

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