Government guidelines suggest a minimum of 5 portions of fruit and vegetables a day, with some other organisations suggesting 7 plus, often with greater emphasis on vegetables as they tend to be lower in sugar. There are many very good reasons for this, but to put it simply, fruits and vegetables contain a wide array of nutrients which are vital to both short and long term health: fibre, vitamins, minerals and antioxidants to name just a few. They also tend to be lower in calories than the other components of a lot of meals, so including more vegetables and reducing the portion size of higher calorie foods such as pasta, rice and potatoes and fatty cuts of meat could help reduce the overall calories in a meal. The fibre in fruits and vegetables may also help you feel fuller for longer which can be great for appetite control and weight management.
A good way to achieve your 5 (or 7) a day is to include some fruits or vegetables with every meal (7 portions of veg with dinner could be pretty overwhelming!). Try scrambled eggs with 1 cup of mushrooms, 1 spring onion and 5-6 cherry tomatoes for a tasty veg filled breakfast; rich in protein and contains approximately 2 portions of veg.