There is no doubt that this has been hammered home all your life: That you should eat more fruits and vegetables.

It also helps you more to know why and here’s why: Fruits and vegetables may lessen the risk of several chronic diseases.

Compared to people who eat not as many fruits and vegetables, people who eat higher quantities of it as part of a healthy diet are more likely to have reduced risk of chronic diseases.

This includes stroke and other cardiovascular diseases, type 2 diabetes, and cancers in certain parts of the body.

Here are five easy ways to get these crucial foods into your diet:

Start early

It is recommended that you consume five servings of fruits and vegetables each day. To complete all five, start early and have one serving during breakfast. Adding bananas to your cereal, berries to your yogurt or vegetables to your omelet can give you a head start.

Don’t hide the fruit

Make sure that your fruits and vegetables are visible to everyone in your family. Place them in a bowl in the kitchen or place carrot sticks in the fridge. Take the time to prepare fruit and vegetable-rich dishes that you and your loved ones can enjoy.

Frozen is good

Frozen vegetables, such as peas and carrots, are a great way to ensure you always have some in the house. They are hassle free to prepare and can be store for a long time. It is recommended that you steam them and add to your savory casserole dishes.

At mealtime, think of the veggies first, not the protein

Approach every meal with the plan of using fruits and vegetables first, before incorporating protein. This way, your plate will be dominated by the essentials.

You can drink your fruits and veggies, to a point

When doing your shopping, look for labels that say “100%” fruit or vegetable juice, because that can be a way to get a serving of fruit. However, you have to be wary about portion size and make sure you know how much is one serving. You don’t want to end up consuming more than you really should as well. In addition, whole fruit also provides fiber, which is part of a healthy diet.