If there is one thing you could do that would be a “game changer” for your health, would you be intrigued? What if I told you that one thing could give you more energy, help you sleep better, help your digestion, help prevent chronic diseases such as heart disease, diabetes, certain cancers… would you be interested in learning more? That one thing is something all of us can do… increase our consumption of vegetables and fruits.
A new study published in the American Heart Association journal, Circulation, shows that higher intakes of fruits and vegetables were associated with overall lower mortality. By eating at least 5 servings of fruits and vegetables every day (2 servings of fruits and 3 servings of vegetables) we can live longer and healthier lives. A serving is considered ½ cup of vegetables or fruit, or 1 cup of raw salad greens.
According to Dong Wang, a faculty member at Harvard Medical School and Brigham and Women’s Hospital in Boston, and one of the study’s researchers, most Americans on average eat only one serving of fruit and 1 ½ servings of vegetables each day - well below the recommended amounts. A variety of fruits and vegetables provide much needed vitamins and minerals our bodies need to survive. They contain antioxidants and phytonutrients that help fight diseases, as well as fiber that helps regulate our blood sugar, and aids in digestion.
Most of us know that fruits and vegetables are an important part of a healthy diet. We know that increasing the fruits and vegetables in our diet will provide us with tons of benefits. However, getting these 5 or more servings each day is easier said than done!
Luckily, we are entering the time of year when fresh fruits and vegetables are plentiful - you can find a beautiful selection at grocery stores, farmers markets, and farm stands. The vibrant colors, various textures, and unusual varieties can make it fun to try new options.
To help you increase the amount of fruits and vegetables in your daily diet, here are a few tips from Frank Lipman, MD, author of How to Be Well.
Make a layer of greens or mixed vegetables the foundation of every plate. Top the veggies with protein, whole grains, and healthy fat for a balanced meal. For example, breakfast can be a layer of spinach topped with eggs, brown rice, and avocado.
Plan, shop, and prep every week. Once a week make a meal plan and grocery list. When you bring fresh produce home from the store, take a few minutes to wash and dry berries and salad greens. Chop cruciferous veggies like broccoli and cauliflower so they are ready to cook. Slice up carrots, cucumber, and peppers so they are ready for a quick snack.
Make an easy soup. Blend a variety of steamed veggies with broth, a little salt, garlic, herbs, and olive oil. In the summer, this can be a refreshing chilled soup. You can drink this soup for a snack or with meals to add a few veggie servings to your day.
Replace pasta with spiralized veggies. Most grocery stores carry spiralized zucchini, sweet potatoes, butternut squash, and more. You can also make your own if you have a spiralizer. Cook these vegetables by steaming or sauteing lightly, then top with your favorite pasta sauce and a sprinkle of parmesan cheese.
When shopping for fruits and vegetables, make it a habit to try something new each week. Try purple cauliflower, watermelon radishes, bright orange peppers, dark blackberries. When you add more colors, you get more of the protective phytonutrients.
For inspiration, follow some fun plant-based cooking sites on social media. Some of my favorites are @cookieandkate, @deliciouslyella, and @nutritiouslifeofficial.
RECIPE OF THE WEEK:
This is a perfect salad for early summer, including colorful red pepper and onion, green cucumber and parsley, healthy olive oil, beans, and quinoa. You can even add more vegetables and even fruit (chopped apple, grapes, blueberries, avocado, etc) to make sure you are getting all the fruits and veggies you need!