Every dietician and nutritionist is harping on about the importance of including plenty of vegetables and fruits into your diet. Some recent studies have shown that people who incorporate plenty of fruits and vegetables in their diet have a lower risk of getting ill with cancer or heart disease and their cholesterol levels and blood pressure are lower. Thus it is recommended to include at least five portions of fruits and vegetables so that you make most of it and for your body to get the most benefits. And while it might seem like a lot at first, the sheer quantity of it is not so overwhelming when you consider for fruits and vegetables to be beneficial it does not matter if they are eaten raw, cooked, juiced, mixed or even frozen or tinned. And remember potato is a source of starch, rather then a vegetable per se.

There are some simple guidelines to follow to incorporate what is an optimum level of fruits and vegetables to your diet.

The variety should be as important as the quality. Depending on the amount of calories you need for your body to get all the nutrients, vitamins, minerals and fiber it craves, it would be good to stick to five to nine servings of fruit a day. As said before it does not matter what form the fruits and vegetables take as long as you do in fact take them. Experiment a little and try things you have not tried before. Go for leafy, deep green vegetables or fruits that are in the season regardless if you opt for organic or non-organic brands.

Portions may vary however daily portions should include the following. A serving of vegetables either as a salad, a side dish or a part of meal, such as vegetable lasagna, curry or a casserole. A glass of vegetable or fruit juice to accompany the meal or snack you are having or a healthy snack of dried fruits or nuts. It would be a good idea to include at least one piece of medium size fruit, such as fresh apples, oranges, pears, grapefruit, banana and the like, as well as a slice or a portion of larger sized fruit such as pineapple, papaya, mango, melon or watermelon. Again you can stick to what is in the season, but you can also go for frozen or tinned. Remember fruit and vegetables are rich in fiber as well as vitamins and minerals.