How To Make Plant-Forward Eating A Habit 

Embracing a plant-forward diet is a wonderful way to boost health, savor delicious meals and support sustainable eating habits. Making this transition can seem daunting. The key to lasting change lies in forming habits rather than setting vague goals.  

Here are some actionable tips to seamlessly incorporate more fruits and veggies into daily routines, making plant-forward eating effortless and enjoyable. 

Aim For Habits Rather Than Goals 

• Start Specific: Instead of setting broad goals like “eat more vegetables,” create clear habits such as “I am going to start my meals with fruits and veggies.” 

• Repeat Daily: Perform this habit daily to make it automatic. 

Identify & Master A “Bottleneck” Behavior 

• A bottleneck behavior is one that serves as a barrier to completing an action. It’s often the first or least desirable step. 

• Focus On Key Steps: Identify and simplify the challenging step that blocks progress, like preparing a healthy breakfast. 

• Simplify Preparation: Have fruits, veggies, nuts and whole grains prepared and at the ready in the morning to make consumption of such foods easier. 

Choose A Consistent Context 

• Create Routine Triggers: Form habits by repeating actions in the same context, like having a daily afternoon snack of a banana at work. 

• Stable Environment: A consistent time and place help reinforce the mental association between context and action. 

Repeat, Repeat, Repeat 

• Consistency Is Key: Repetition is essential for habit formation. Repeat the desired action in the same context to make it automatic. 

• Flexible Repetition: Encourage grabbing any type of fruit (and in any form!) daily rather than the same one to maintain variety and interest. 

Recognize With Rewards 

• Immediate Rewards: Habits are longer lasting and easier to form when behaviors are rewarded soon after they occur. Rewards don’t have to be substantial or even tangible, simply enjoying the taste of the veggie dish that someone created or praising a child for eating their veggies are great ways to reward a habit. 

• Incorporate Natural Rewards: Pair habits with enjoyable activities, like eating carrots before a relaxing shower or watching your favorite movie. 

Emphasize Exposure 

• Increase Exposure: Frequently expose yourself and others to fruits and vegetables to increase liking and consumption. 

• Parental Role: Parents can increase their children’s exposure to produce, helping them develop a liking for these foods. 

Bring All The Feels 

• Emotional Connection: Connect positive emotions with eating plants, such as the satisfaction of serving your family veggie-filled snacks, the happiness you feel after biting into beautiful berries or even the pride in having tried a new piece of produce. 

• Enjoyment Motivation: Enjoying, or even craving, plant-forward foods is a good motivation to consume them. 

Incorporating more fruits and vegetables into your diet doesn’t have to be a challenge. By focusing on forming specific, repeatable habits, you can make plant-forward eating a natural and enjoyable part of your daily routine. Remember, the journey to healthier eating is about consistency, enjoyment and small, sustainable changes. Start today with these practical tips and enjoy more vibrant, nutritious, and delicious meals and snacks!