Vegetables and fruits are an important part of a healthy diet. Variety is as important as quantity, as no single fruit or vegetable provides all of the nutrients you need to be healthy.

🥦 Green (spinach, lettuce, broccoli, green pepper, green apples, green grapes) – Contains lutein (an antioxidant that reinforces improved vision), potassium, vitamin C, vitamin K and folic acid
🍋 Yellow/Orange (squash, orange pepper, carrots, oranges, cantaloupe) – Rich in beta carotene and vitamin C. This helps promote excellent vision, healthy skin and supports a strong immune system
🍅 Red (red bell peppers, tomatoes, beets, red chili peppers, strawberries, cherries) – Rich in phytochemicals like lycopene and anthocyanin that improve heart health and diminish the risk of cancer
🍆 Purple (eggplant, purple carrots, purple cabbage, blackberries, blueberries) – Rich in antioxidants and phytochemicals that are anti-aging, reduce the risk of cancer and support mental clarity
🍄 White (mushrooms, cauliflower, garlic, onion, bananas, white nectarines) – Rich in phytochemicals and potassium and help reduce cholesterol levels, lower blood pressure and prevent diabetes

Every body is different and specific recommended intake depends on gender, activity level and age. However, the general recommended daily intake for adults is at least 1½ to 2 cups per day of fruit and 2 to 3 cups per day of vegetables. For children, the recommendation is 1-2 cups for fruit and 1-3 cups for vegetables.

Most of us consume plenty of fruit but have a harder time getting our recommended daily intake of vegetables. Here are a few tips to help you out:
1. Start enjoying them first thing in the morning for breakfast. Eat vegetables in an omelet, on toast or add them to your smoothie. My favorite smoothie combination includes strawberries and beets or blueberries and shredded carrot.
2. When planning your meals, plan around the vegetables rather than the protein. 
3. Have them readily available for cooking, prepping salads or snacking. Wash and cut/chop/slice/dice/shred as soon as you buy them. This not only makes it convenient for preparing your meals, it will allow you to add variety as well.
4. Get creative in the kitchen and try new recipes. Ie. zucchini banana bread, sweet potato brownies, add grated carrot and zucchini, and chopped spinach to pasta sauce, create a rainbow salad with rice and lentils (see recipe below).
5. PLAN and track what you eat. This is the MOST IMPORTANT thing you can do. If you plan and track what you eat, you are more likely to stick with it, you will have the vegetables on-hand and you will be more mindful of your food consumption.

🌈Rainbow Salad with Rice and Lentils

Ingredients
1 c. rice
2 ¾ c. vegetable broth
¾ c. cooked brown lentils
1 c. chopped fresh spinach
¾ c. sweet onion thinly sliced
1 garlic clove finely chopped
½ head of lightly steamed broccoli
1 c. roasted beets, sliced and chopped
2 shredded carrots
3 tbsp. olive oil
3 tbsp balsamic vinegar
Salt and pepper to taste

Directions
In a medium pot, cook rice in broth until almost all of the liquid is absorbed.
Set aside and let cool until room temperature.
In a salad bowl, mix the oil and vinegar.
Add all of the ingredients and mix (including cooled rice).
Refrigerate for at least one hour before serving to allow the flavors to blend.

“A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check. Eating non-starchy vegetables and fruits like apples, pears, and green leafy vegetables may even promote weight loss. Their low glycemic loads prevent blood sugar spikes that can increase hunger.” 
Source: https://www.hsph.harvard.edu/…/what-…/vegetables-and-fruits/