Season vegetables with herbs and spices rather than with sauces, butter, margarine, or fatty meat drippings. When cooking vegetables, if you add seasoned meats, choose lean meats and use only small amounts. Avoid vegetables that are fried, because they are high in fat. Use nonfat or lowfat salad dressings, or use only small amounts of regular dressings. Try lemon juice on salads or use limited amounts of oil-based dressings.
Vegetables provide a variety of vitamins and minerals essential for health.
Fruits such as blackberries, boysenberries, kiwi fruit, oranges, plantains, strawberries, orange juice, and pineapple juice. Fruits like mango, papaya, cantaloupe. Most fruits and vegetables are naturally low in fat and provide many essential nutrients and other food components important for health. These foods are excellent sources of vitamin C, vitamin B6, carotenoids, including those which form vitamin A and folate. Scientists are also trying to determine if other substances in plant foods protect against cancer.