Decide what vegetables to eat to get the most weight-muscle-gain benefit.

The best way to get your vitamins is from a healthy, balanced diet - which includes several servings of fruits and vegetables each day. You should strive to take in between 5-10 servings per day, and try to eat one serving or more with each meal. You can include berries in your oatmeal or cook vegetables in bulk. Salads, carrots, broccoli and apples are good choices.

Eat plenty of fruit and vegetables, whole grains, beans, nuts and seeds; some lean meats, fish, eggs, low-fat dairy products; and mono and polyunsaturated oils.

It is important to include green vegetables in your diet such as spinach or broccoli to ensure that you receive an adequate amount of vitamins. As well, green leafy vegetables are high in fiber which is essential for removing waste from the body.