To lose weight you must burn more calories than you consume. Increasing fruits and vegetable intake make this easier since they are high in nutrients and low in calories, they are also a good source of fiber. Have one fruit for breakfast and one for lunch and split your vegetables up between lunch and dinner or have all 3 servings at dinner, that way it isn't so overwhelming at the end of the day when you have to eat all 5 servings at dinner. Decrease portion size of the main dish and increase vegetable portion size at dinner to increase satiety and decrease calories. Eat more whole foods and less refined foods.
Whole foods contain more nutrients and fiber than refined foods.
The recommended daily fiber intake is 25-35 grams. Whenever you increase the amount of fiber in your diet make sure to also increase your fluids, otherwise you may experience gastrointestinal discomfort. Other benefits of a high fiber diet are decreased risk of colon cancer and decreased blood lipid levels. You will likely feel more satisfied after a meal when you eat whole grains, fruits and vegetables which can help to reduce food cravings. Eat fats, sugar, and refined products in moderation.