Consume a variety of foods, such as fruits, vegetables, legumes, nuts, and whole grains. Adults should consume at least five portions of fruits and vegetables (400g) every day. Always include vegetables in your meal; consume fresh fruit and vegetables as snacks; eat a variety of fruits and vegetables; and eat them in season are all ways to increase your fruit and vegetable intake. You can lower your risk of malnutrition and noncommunicable diseases (NCDs) like diabetes, heart disease, stroke, and cancer by consuming a balanced diet.