I don't know if you have all seen the new Canada's food guide or not. Yuo put in your personal information (weight, height, age, etc) and it gives you a personalized suggestion for your daily diet. I have to admit I have a problem getting all of what is suggested in each day but if I replace something junky with a fruit it helps. I thought fruit cake would be the ticket but I was told No,,, Just kidding!
My mom seems to have an answer for it. She puts more veggies in a soup if she can for lunch and that is more then she might have done before. She tries to make two veggies for supper instead of one kind and if it is interesting enough then it replaces the total amount of pasta you might have had on your plate or Veggies as a side dish and another veggie mixed in the pasta to make it a double serving for supper. There are many tricks like making sure there is celery and onion in your salmon or egg salad sandwich for lunch.