How does your plate rate? Are you an A+ eater? If you're like most Americans, you don't make the grade. To start, you're probably not getting even the minimum number of fruits and vegetables you need each day to help fight disease and have more energy.
It's estimated that about 35 percent of cancers can be prevented by having a healthy lifestyle. This includes things like not smoking, limiting alcohol and having a healthy diet. Getting your quota of fruits and veggies is a major part of a healthy diet. What's more, healthy eating can also help prevent a host of other chronic diseases, including:
- Heart disease
- High blood pressure
- Type 2 diabetes
- Obesity
How much is enough?
Remember the slogan "Five a day?" That used to be the recommended minimum number of servings per day of fruits and veggies for all ages. Sadly, only 20 percent to 30 percent of Americans meet this goal, and that is no small matter. In fact, the Centers for Disease Control (CDC) just updated the guidelines, and Americans are falling shorter than ever.
The CDC now suggests different minimum amounts based on age and gender. Children between the ages of 2 and 6 should get five servings. Older kids, teen girls and women need seven. Teen boys and men need at least nine.
Though it takes some careful planning, getting in your daily quota can be easier than it looks. Consider serving sizes below:
One serving of fruit is equal to:
- 1 medium piece
- 1/2 cup chopped, cooked or canned
- 3/4 cup 100 percent fruit juice
One serving of vegetables is equal to:
- 1 cup raw leafy vegetables
- 1/2 cup cooked or raw vegetables
- 3/4 cup 100 percent vegetable juice
The benefit is in the food
So what's the magic ingredient? Along with providing vitamins, minerals and fiber, fruits and veggies have something called phytochemicals. Phytochemicals give natural foods their color, and most scientists believe they are also the key players in disease prevention.
Phytochemicals don't work alone, but team up with vitamins and minerals in whole foods to:
- Stimulate your immune system
- Fight bacteria and viruses
- Help remove toxins from your body
Supplements only contain isolated forms of phytochemicals, which have not been proven to be safe or effective. That's why it's better to skip the pills and supplements and opt for the real deal.
Planning your diet
Remember that change is a process, not an event. Take it slow and introduce new ideas one step at a time. Start by keeping healthy foods in sight, such as a bowl of fruit on the kitchen counter, or cut-up fruits and veggies in a container in the fridge.
Below is an example of how to get in seven servings of fruits and veggies.
Breakfast
- Whole-grain cereal with 1/2 cup berries or one small sliced banana
Snack
Lunch
- Salad with 1 cup greens and 1/2 cup chopped veggies
- Add grilled chicken and vinaigrette or have a sandwich on the side
Snack
- Six or seven baby carrots and a handful of almonds
Dinner
- Fish or chicken with 1/2 cup broccoli and one small sweet potato
Other ideas
- Add steamed broccoli, cauliflower, asparagus or artichoke hearts to pasta.
- Keep frozen veggies on hand to throw into soups.
- Drink a glass of orange juice or low-sodium vegetable juice.
- Add grapes or diced apples or pears to your salads.
- Double your serving size of veggies at dinner.
- Add jarred roasted red peppers to your sandwich.
- Dip raw peppers, carrots, celery or snap peas in hummus for a refreshing snack.
- Munch on sweet cherry tomatoes with your lunch.
So get into the habit of adding more fruits and veggies to your daily meal plan. It's never too late to start protecting your health.
