Health experts have long recommended adults eat about two cups of fruits and up to three cups of vegetables each day. Often we're encouraged to reach for ones that are rich and deep in color. But the winter months offer other produce options that may not be as flashy.
Veggies such as white potatoes, cauliflower, turnips, onions, garlic and even parsnips are rich in vitamins and nutrients.
"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 registered dietitian Marisa Moore.
Although potatoes often get a bad rap, it's what we put on them, not the vegetable itself that's an 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," Moore said.
Garlic contains a compound that has been shown to reduce the risk for prostate and stomach cancer, and onions have nutrients that help with digestion.
When it comes to winter white fruits, top of the list are the pale flesh fruits such as apples and pears.
"There are some studies to show that eating an apple or a pear a day can help lower the risk of stroke," Moore said.