The 2010 dietary guidelines recommend that all Indian’s eat more fruits and vegetables as part of a healthy diet. Government guidelines aside, you surely grew up with your mom telling you to eat your vegetables. Or maybe you even hear it now from your doctor.
To gain the most nutritional benefit, select whole (unprocessed) fruits and vegetables when possible. Buying local or in-season produce also increases the chance that the food you are eating contains maximum nutrients per bite (since food that is picked and then has to travel long distances is losing nutrients every hour, day or week that goes by). Other forms such as frozen, canned, cooked, and dried fruits and vegetables, as well as juice are also acceptable and affordable options when keeping some cautions in mind: