Always look for a variety, although make the green leafy type your preference. Raw is preffered with lightly steamed or sauteed as your second choice for all vegetables. Use only butter or olive oil to saute. When eating salads, try not to eat iceberg lettuce, rather use lettuces with a rich green colors, sprouts and raw nuts. Don't make saladas your only choice for veggie's.
Most people wrongly try to drink their fruit.
Fruit juice is loaded with the simple sugar fructose, which is shunted into forming triglycerides and ultimately stored as fat. Without the fiber in the fruit, juice sends a rapid burst of fructose into the blood stream. This is a tricky area. Most people have one classification for carbohydrates when in reality there are really 3 different types - complex, simple and processed. It is a physiological fact that the more carbohydrates you eat the more you will want.