Eating fruits and veggies every day keeps the doctor away!
Consuming two servings of fruit and three servings of vegetables per day is associated with the prevention of major chronic diseases and lower mortality rates, according to a study conducted by researchers at Harvard T. H. Chan School of Public Health and released by the American Health Association.
Consuming a total of five servings of fruits and vegetables was found to decrease mortality from cardiovascular disease, cancer and respiratory disease. The study was conducted by checking in with over 100,000 men and women every two to four years from 1984 to 2014, and gathering data on fruit and vegetable intake from 2 million adults around the world.
One serving of fruit is approximately one medium size fruit or a half cup of fresh, frozen, or canned fruit while one serving of vegetables is one cup of a raw leafy vegetable or a half cup of fresh, frozen, or canned vegetables. The American Heart Association breaks down serving sizes of various fruits and vegetables here.
When considering which fruits and vegetables to increase in one’s diet, the researchers recommend citrus fruits, berries and green leafy vegetables, such as spinach, kale and lettuce. Their data showed less positive effects from starchy vegetables, including peas, corn, and potatoes, and fruit juices.
Harvard study shows the benefits of increasing daily consumption of fruits and vegetables.
Image Source: Carlos Gaw
Those who find it challenging to include fruits and vegetables in daily meals can turn to the Mayo Clinic’s 1-2-3 approach. It suggests including one serving with breakfast, two servings with lunch, and a total of three servings with dinner and snacks.
For example, for breakfast, one can mix berries and chopped fruits into a pancake, muffin, or waffle batter. For lunch, one can create a salad including at least three cups of leafy greens with chopped up fruits and vegetables for added flavor. For dinner, one can steam, microwave, or roast fresh or frozen vegetables for an easy side dish.
Incorporating fruits and vegetables into these meals and snacks is not only beneficial to one’s health, but can also be simple and fun.
Featured Image Source: sommai
