Pop quiz: How much fruit are you supposed to eat a day? If you thought, “hmm, probably a cup or two,” you are correct! Adults should aim to enjoy between 1.5 and 2 cups of fruit daily, according to the CDC’s most recent dietary guidelines for Americans. That’s really not all that much, so we know you can do it!

But if you do happen to be someone who isn’t in love with fruit, maybe this tidbit will encourage you: Fruits and vegetables are some of the most healthful foods we can fill up on every day, because they’re packed with an array of vitamins, minerals and antioxidants that help keep our body running smoothly from head to toe.

“Including more fruit in your everyday meals and snacks is one of my top tips for making more nutritious food choices that will ultimately contribute to good overall health, weight maintenance, and healthy weight loss if you’re seeking it,” says Jaclyn London, R.D., a nutrition consultant, podcast host and author of Dressing on the Side (and Other Diet Myths Debunked).

Produce picks like fruit play a major role in good mental health, a strong heart and maintaining a healthy weight. Research shows that eating a minimum of four to five servings per day can help boost your mood, and may also reduce your risk for heart disease, obesity and type 2 diabetes. Fruit can also lower your overall mortality risk, according to a recent meta-analysis. Fruit also supports good digestion (thanks to all that fiber), strong immunity, proper hydration (fruit has a high water content plus fluid-regulating electrolytes) and high energy levels.

One easy way to hike your fruit (and veggie!) count is to literally eat the rainbow each day. “You can characterize fruit by pigment —green, yellow, orange, red, purple,” says London. “Having a type of fruit that fits each color scheme is a fun and simple way to ensure you’re eating a variety. You really can’t go wrong with the type of fruit, the key is that more is better — so even if you’re already a fruit lover, see what unfamiliar additions you can find!”

See how many of these nutritionist-recommended healthy fruits are already in your repertoire, and get ideas for new ones to try.