Fruits and vegetables are full of nutrients, and most are low in fat and calories. Eating Vegetables and Fruits have to be in sufficient quantity. Five servings a day is ideal. It may sound difficult but by organising your food items, taking care of your likes and dislikes it is indeed possible by adding good amount of vegetables and fruits in every meal you take. Include fruits and vegetables in every meal.
Convenience has to be important ground rule.
Canned food items or fresh ones as per liking and availability. Variety is also important. Eat diffirent vegetables and fruits rather than eating same type every day. Vegetables should be focus of your meals. Try to skip meat all together couple of days in a week.