Vegetables are low in fat and calories and are packed with vitamins, minerals, antioxidants and fiber. It's necessary to eat about 5 servings of vegetables daily, preferably a variety of types and colors. In all cases – fresh raw vegetables are the most useful as they lose a significant amount of their nutritional value in the cooking process. However, dried and frozen vegetables are a good option when certain vegetables are out of season.

Green vegetables are considered the best to aid in weight loss. Broccoli, kale and spinach contain almost zero calories but are extremely good for your health. Opt for poaching, steaming or microwaving rather than boiling to preserve all useful micronutrients. Making a sandwich for lunch? Always add a tomato, cucumber or lettuce to get your portion of vegetables.

However, there's one huge NO when it comes to vegetables – some simply don't count. If you believe that eating 5 servings of potatoes with ketchup will be enough to get your daily portion of vegetables, think again. Starchy vegetables, such as potatoes and yams should be eaten sparingly. Avoid ketchup and other sauces packed with salt and sugar.

Vegetables are an important part of a healthy diet. They are also beneficial for your overall health. They reduce your risk of cancer, lower blood pressure, normalize blood sugar and aid in digestion. Start slowly – add vegetables to your sandwich or side dish, then try to eat more and more fresh vegetables. If fresh vegetables aren't in season, choose canned or frozen ones.