Americans have a funny relationship with food. We eat too much, and often eat the wrong things. Obesity is growing, as empty-calorie junk food becomes the food of choice for harried Americans. At the end of a crazy day, it’s easier to just head to a fast food restaurant rather than prepare something healthy to eat. The result: our health is going down the tubes.

As anxiety over obesity grows, many people begin to see food as the enemy. The thought is, if only we could avoid food, we’d be thinner. But all we’ll get is hungrier.

The reality is that good food is our ally; it’s one of the best medicines we can possibly take. A diet rich in fresh fruit and vegetables keeps us healthy in a myriad of ways, such as fighting heart disease, cancer and digestive disease, and keeping blood pressure lower. Due to the fact that these foods are naturally high in fiber and low in calories, they help maintain a healthy weight. Fresh frozen fruits and vegetables are healthy too, and food dehydration (drying tomatoes, bananas or strawberries) can be a smart way to store fresh food.

Create a strategy for getting more fresh food in your diet. Prepare meals and snacks in advance when possible, making the trip to the grocery store a time for planning. Choose dark leafy vegetables that are rich in nutrients, and then add a variety of colors — red, yellow, and orange – to your grocery basket. Your dinner plate should be “colorful,” with 2/3 of it fruits and vegetables.

In a rush? Make healthy choices. Load up with vegetables at the salad bar and forgo the fries. Choose broiled chicken instead of a cheeseburger. Order a fresh fruit smoothie. Simple choices can change the way you feel. Make the choice of eating well.