We all know that in order to maintain a healthy diet, we must make a conscious effort to incorporate plenty of fruits and vegetables into our meal plans. Now for the most part, we’ve been taught that roughly five servings total per day is ideal, but what would you do if you heard that new research suggests that we need at least seven servings of fruits and veggies to reach our peak health?
Well according to a study from the University College London, “people who ate at least seven portions of produce a day had a 42% lower risk of death from all causes.” Additionally, 31% of those people had a 31% lower risk of dying from heart disease or a stroke, and 25% were at a lower risk of developing cancer.
So how can you find new ways to fit seven servings of fruits and veggies into your daily diet? Check out these great tips from knowmore.tv:
Take a Look at your Current Diet – How many food groups are you getting in on a daily basis? Many of you may already be taking in seven servings of grains per day without even noticing. Instead of loading up your bowl with four or five servings worth of cereal or pasta, switch it up and fill half of that cereal bowl with berries or your pasta bowl with steamed vegetables.
Everyone Loves Smoothies – Sure, that green juice may look less-than-appetizing, but give it a try and you’ll find out that when you blend your veggies with the right mixture of fruits, you will hardly notice they’re there. Just like that, you’ve got a delicious on-the-go drink and you’ve managed to get a few more servings of produce for the day.
Satisfy that Sweet Tooth – There’s no shame in having a soft spot for sweets – especially when you can find ways to make it healthier. Fresh strawberries, peaches, pineapples and more are all extremely tasty when dipped in dark chocolate.
Mix Them In – If you plan on cooking some eggs up for breakfast, mix some sweet peppers, broccoli or spinach into an egg white omelet. Then before you toss burgers on the grill for dinner, chop up some onions and mushrooms and kneed them into the meat. Not only will it give you that extra serving of vegetables, but it will help lower the saturated fat level and calories of your typical burger.
Seven servings of produce per day may seem difficult, but as long as you’re willing to get creative, you should have no problem. Need a little bit of extra guidance? Contact Café Physique today and ask about our nutrition services. We’d love to help!
