As with a lot of things, you just need the right information. The following article has some ideas that you can use to maximize your food intake.
Eating a large quantity of vegetables and veggies daily is good nutrition advice. The USDA recommends that you eat at least 9 to 13 servings daily. That might sound like quite a bit, but it can be done with some creative thinking. A glass of orange juice or a tomato-based sauce on pasta can count as one serving each.