What is the secret to long-term health and vitality? The answer is easy – more fruits and vegetables. Both are low in calories and high in nutrition. Fruits and vegetables fill you up with few calories. I recommend starting every meal with either a piece of fruit or a vegetable. You will therefore consume fewer calories during the meal. Furthermore, fruits and vegetables are nutritional power houses. They are nutrient dense – that is they give you a large amount of nutrients with few calories. Your goal is to eat more foods with high nutrient densities and avoiding those foods which are not nutrient dense (avoid foods with few nutrients and high in calories). Fruits and vegetables are filled with water, fiber, vitamins, minerals, and phytochemicals. Your minimal goal should be at least 5 servings a day. An even better goal is at least 10 servings a day. Fruit consumption has been shown to be our best protection against multiple cancers including oral, esophageal, lung, prostate, pancreatic and colorectal cancer. Nutrients in fruits and vegetables have been shown to help prevent aging and deterioration of the brain. Eat a variety of fruits and vegetables in a multitude of colors. The more colors the better. Different colors of fruits and vegetable have different phytochemicals to protect your health. Drinking juice will not suffice. Many of the nutrients are removed by juicing, including fiber and some phytonutrients. It also concentrates the sugar. Juice is loaded with sugar. The only way to get the full benefit is to eat the whole fruit or vegetable. So head down to your local market or farmer’s market and start exploring. There is a whole world of colors for you to explore. The more you eat, the better your long-term health and vitality.