Choose more vegetables and fruits. Go for color and variety: dark green, yellow, orange, and red. Veggies bring color, texture and flavor to meals. More importantly, they provide folate, vitamin A and C, minerals such as potassium, dietary fiber, antioxidants, and many phytochemicals. It’s hard to argue with the health benefits of a diet rich in vegetables and fruits: Lower blood pressure, reduced risk of heart disease, stroke, and probably some cancers, lower risk of eye and digestive problems, and a positive effect on blood sugar that can help keep appetite in check.