The Dietary Guidelines for Americans advises that you should get a variety of vegetables from the 5 subgroups: legumes, dark green, orange, starchy and others.Vegetables and legumes are the best choices if you want to lower your weight and improve your health. These are high in fiber and nutrients and low in fat and calories.Here are a few tips:• Keep canned beans on hand and add them to soups, salads and pasta dishes.• Add lentils to your rice; they cook in the same amount of time – even in the rice cooker!• Leave the skin on potatoes. This works for mashed potatoes and potato salad, too.• Always serve a large tossed salad with every meal.