Aim for 2½ cups of vegetables and 2 cups of fruit a day, for a 2,000-calorie diet.
If you consume more calories, aim for more; if you eat fewer than 2,000 calories, you can eat less. Include green, orange, red, blue/purple and yellow produce.
The nutrients, fiber and other compounds in these foods may help protect against certain types of cancer and other diseases. Legumes, rich in fiber, count as vegetables, though are moderately high in calories. Choose whole fruits over juice for more fiber.
But if you are not a fruit person, make yourself some fresh fruit juice and have it in the day. Preferably for breakfast. Some liquid calories come from healthy beverages, such as milk and 100 percent fruit juice.
But most come from soda and other sweetened beverages and alcoholic drinks, which have lots of calories yet few, if any, nutrients.
Soft drinks are a major source of sugar and calories for many people, especially children.
Opt for fresh fruit juices, lime water, coconut water over aerated drinks.