Odds are you love carbs as much as the next person (same!). But research shows that eating a rainbow of fruits and veggies provides a boon of benefits, including protection against cancer, heart disease, and the effects of aging—something that probably couldn’t be said for devouring copious amounts of shawarma. (And that’s not all. Science also says eating lots of fruits and veggies can make you happier.)
“Ultimately, the food pyramid recommends a total of nine servings of fruits and vegetables,” says Lisa Young, Ph.D., R.D.N., author of The Portion Teller Plan and adjunct professor of nutrition at New York University. “However, if that seems daunting, rather than fixate on a fixed amount, make sure to have just one vegetable or fruit with each meal.” Whether that means adding a banana to your morning cereal or putting tomato and lettuce on your lunchtime turkey sandwich, it’s an easy way to get your greens in without keeping a tally sheet.
Or practice the 50-percent rule: Aim to have half of your lunch or dinner plate covered in veggies. Not only will this help you get your nutrition fix in, but you’ll also likely shed some weight. “Each bite of vegetable has 3 to 4 times fewer calories than any other bite of food on your plate,” says Dawn Jackson Blatner, R.D., a spokesperson for the American Dietetic Association and the author of The Flexitarian Diet. (Related: The Ultimate Guide to Clean Eating)