Fruits and vegetables are an essential component of a healthy diet. The Dietary Guidelines for Americans 2015-2020 update suggests that you fill at least half of your plate with fruits and vegetables as part of a well-balanced diet and to decrease your risk of chronic diseases such as heart disease, obesity, and type II diabetes. Most Americans of all ages consume too few fruits and vegetables in general.
Fruits and vegetables are relatively low in calories and high in nutrients compared to other foods, which helps with weight loss. Consuming varied fresh foods and vegetables on a regular basis helps to increase your intake of fiber, potassium, and vitamins.
You can find a database with additional information about the nutritional content of different fruits and vegetables here: https://
Some strategies to increase your intake include choosing more fruits and vegetables for a snack, planning meals in advance/meal prepping, looking for items that are in season, starting your day with a homemade smoothie (add some vegetables so that it is not too high in sugar from fruit), and trying a salad (with lite dressing) as your main dish for lunch or adding a green side salad with your dinner every night.
Lastly, remember that all forms matter! Fresh, frozen, canned, dried, and drinks with 100% juice all count towards your daily intake.