Eat a food with color with each meal…at least! Statistics from the CDC report that 76% of Americans did not meet fruit intake recommendations, and 87% did not meet vegetable intake recommendations. Eating more fruits and vegetables adds nutrients to the diet, reduces the risk for heart disease, stroke, and some cancers, and helps manage body weight. For breakfast, include a cup of dark skinned berries such as blueberries or blackberries. For lunch and dinner, choose vegetables in place of white rice or potatoes.