As for veggies and fruits, I have a daily goal of eating 5 of each. "One" is a carrot, for example, or an apple. Or a handful of something that is not self-contained (like chopped broccoli). Eating 5 of each per day is a challenge, but I like having a goal that I can reach and feel good about. Plus, my snacks become carrots or apples or dried apricots because I'm trying to make my daily goal. It helps me to keep track of them, too, so I keep a tally.