(CNN) – If you are trying to eat healthier in the New Year, it can be tough to figure out which foods to buy at the grocery store.
Health experts recommend that adults eat about two cups of fruit and up to three cups of vegetables each day.
Many times, doctors encourage their patients to reach for vegetables that are rich and deep in color.
However, some produce may not be as flashy, but are still good for your health.
Vegetables like white potatoes, cauliflower, turnips, onions, garlic and even parsnips are packed with healthy nutrients.
“They offer vitamins and nutrients but they also have some compounds in them that help to fight cancer, fight heart disease, as well as keep your blood pressure in check, as well as cholesterol levels,” said Marisa Moore, a registered dietitian.
While potatoes often get a bad rap, it’s what we put on them that is really the issue.
“White potatoes are virtually fat-free and they are also a good source of vitamin c and a great source of potassium, which helps to lower blood pressure levels,” said Moore.
Moore says garlic contains a compound that has been shown to reduce the risk for prostate and stomach cancer.
Onions have nutrients that help with digestion.
“There are some studies to show that eating an apple or a pear a day can help lower the risk of stroke,” said Moore.
Most produce can be purchased year round, but buying what is in season is usually cheaper and tastes better.