The fruit and vegetable food groups contain some of the most nutrition-rich foods you can eat. Nutrition-rich foods are foods that provide the greatest number of essential vitamins and minerals for the least number of calories. Fresh fruits and vegetables are specifically rich in nutrients that many Americans don’t get enough of, not to mention that fresh fruits and veggies are chock-full of water, which helps you feel more full and keeps you hydrated.

That’s why MyPlate recommends filling at least half your plate with fruits and vegetables, every time you prepare a meal or eat out at a restaurant. (This should add to up at least 2½ cups each day.) Keep in mind that fruits and vegetables can be prepared using a variety of methods -from roasting, to steaming, to sautéing- which will keep your taste buds from getting bored!

Many kids enjoy the natural sweetness of fresh fruits, but parents find it more challenging to get them to eat their recommended servings of vegetables. If your child is a picky eater, here are several strategies you can try to make sure he’s still getting the necessary amounts he needs for good health: