Haul out the measuring cup. Boring, I know. But measuring or weighing will truly tell you what you are eating. Not what you think you are eating, but the actual amount of vegetables that you are placing on your plate.
Examples in action:
1. Measure the volume of the tupperware or bowls you use for meals and leftovers.
2. Scoop out stews, soups, or steamed vegetables with a measuring cup or using a ladle with a known volume*. You can use a teacup or mug too.
3. Determine the volume of your hand. Seriously. Scoop up a handful of chopped carrots or onion, and pour into a measuring cup. Repeat a few times, to see what your average amount it. It’s useful when you’re cooking; less useful when you’re at the table. (Courtesy of my girl scout handbook, many years ago.)
4. Weight it. This is less convinient in American kitchens, as our dietary and cooking advice is generally framed in volume measures rather than grams or ounces. But, if you want to get away from the “5 servings a day” phrase but still need to increase you vegetable intake, you can track changes using weights very easily using a digital scale and a notepad (e or hardcopy).
*The easiest way to do that is to fill the item with water, and then pour the water into a liquid (glass or plastic) measuring cup.