Fruits and vegetables are all around us and for good reason. They benefit our bodies in many ways. Fruit is in so many delicious things that we eat every day. You can find fruit in breakfast cereals, yogurt, and toaster pastries. You can even find fruity wine online. But do we eat enough and are we eating it in a healthy way?
For years, the idea of “eating healthy” has been pushed on individuals. According to the 2015-2020 Dietary Guidelines for Americans, adults should consume one and a half to two cups of fruit and two to three cups of vegetables per day. That is hard to do and most people will not follow through.
Recent data has indicated that most people have not adhered to these recommendations, with only one in ten adults in the United States eating the recommended fruit and vegetable intake.
Increasing your fruit and vegetable intake has numerous health benefits, including loss of weight. The following are some tips on how you can increase your daily fruit and vegetable intake:
Breakfast
- Eat grapefruit, watermelon, or other fruit
- Add berries, raisins, or bananas to your cereal
- Sauté leftover vegetables into scrambled eggs
- Use vegetables to make an omelet instead of using meat
Lunch
- Have a vegetable salad or fruit with your lunch
- Incorporate vegetables into your sandwich by adding some sprouts or lettuce leaves, a slice of tomato, and a layer of guacamole
- Go for a bowl of vegetable soup
Snacks
- Always try to have raw veggie sticks, including carrots, celery, green beans, and red or green bell peppers
- Have dried fruit, such as dried apricots, dates, or raisins, in your pocket or purse
- Eat fresh fruits such as oranges, apples, grapes, or bananas
- Enjoy a bowl of frozen vegetables or fruits when it’s a hot day
Dinner
- Adopt a habit of incorporating a side of fruit salad, chutney, or cranberry sauce onto your plate
- Add chopped vegetables such as celery, garlic, and onions when cooking rice, beans, stew, soup, spaghetti sauce, and other kinds of sauces
- Center the main dish that you cook frequently around vegetables rather than meat
Weekend Barbecue
Ensure you have a rule that advocates for half of your barbecue being always filled with fruits and vegetables. There are several delicious pairings, including:
- Chicken with mixed peppers
- Summer squash and zucchini with steak
- Pineapple with pork
Sporting Events, Festivals, and Fairs
You can always swing by a local market and buy a small bag of fresh fruits and vegetables on your way to an event or game. Make sure you wash them and you can pair them with other meals as follows:
- Top nachos with cherry tomatoes
- Add small hot peppers to hot dogs
- Add greens or sprouts to your burger
- Put blueberries in your milkshake
Benefits of Fruits and Vegetables
The challenge of eating healthier is important when it comes to living a long, healthy life and avoiding diseases such as cancer. Having a plant-based diet has been known to decrease the risk of developing many types of cancers and other life-threatening diseases.
When it comes to eating fruits and vegetables, there are over 100 nutrients in each serving that can have positive effects on individuals’ health. These nutrients include vitamins, minerals, and antioxidants that boost the immune system and keep cells in good shape. They also decrease the risk of stroke and type 2 diabetes.
Vegetable intake is associated with a reduced risk of colorectal cancer in women. Anti-inflammatory compounds, such as lutein and zeaxanthin have been shown to reduce the risk of lung cancer. Fiber can help individuals maintain their weight and reduce the risk of type 2 diabetes by helping them absorb dietary calories.
Fruits and vegetables are also linked to less risk of heart disease, which is mostly caused by the process of atherosclerosis. Having a plant-based diet helps to slow down the process of atherosclerosis, thereby lowering one’s risk for heart disease.
Take the Initiative
Any diet that incorporates fruits and vegetables has been shown to be beneficial for one’s health. In addition to the health benefits, these diets are low in calories and fat, as opposed to other types of diets.
Studies have also shown that fruits and vegetables can help lower the risk of cancer. These are all great reasons why it is important for individuals to incorporate more fruits and vegetables into their diet.
As with many things in life, it’s difficult for many people to change their eating habits overnight. The best way to start is by gradually changing eating habits one at a time until the desired nutrients start being consumed more. Here’s to a healthy life!