Here’s a question: How many times have you heard that eating lots of fruits and vegetables can help boost your quality of life, and reduce your risk of serious illness, maybe even cancer? If you’re being honest, probably more than a few.
OK, that was easy. The real question is do you eat 2 cups of fruit and 2.5 cups of vegetables each and every day?
Yes, no, maybe?
What’s important about this question is that the 2020 Dietary Guidelines for Americans recommends that people needing 2,000 calories per day should include 2 cups of fruit and 2.5 cups of vegetables in their daily diets.
Your mother was right.
For many of us we were first told to eat fruits and vegetables by our mothers. She was right. Today researchers in the nutritional sciences tell us that the cornerstone of a healthy diet is a dynamic rainbow of fruits and vegetables, like bright red strawberries, dark green spinach leaves, or sunny yellow peppers. The colors of these fruits and vegetables often come from flavonoids which are natural plant chemicals (phytochemicals) that support many health benefits.
What fruits and vegetables can do for you
There are hundreds of different plant compounds that are beneficial to health. Eating a diet rich in vegetables and fruits can:
- Maintain health blood pressure
- Support healthy brain and cognitive function
- Limit the risk of heart disease and stroke
- Prevent some types of cancer
- Support normal eye and digestive health
- Promote healthy blood sugar, which can help keep appetite in check
For best results you should strive to eat a variety of types and colors of fruits and veggies to ensure you get a wide assortment of these beneficial plant chemicals. In addition, plant foods deliver critical vitamins, minerals and antioxidants to your body. Not to mention they usually contain fiber, and are low in calories.
The good advice you didn’t take
Even if you’re a health enthusiast, like most of us reading this are, it can be very difficult to get the recommended servings of fruits and vegetables our bodies need, each day. In fact, several leading nutritional research organizations including the USDA, have revealed that only 9% of adults ate the recommended amount of vegetables and 12% of adults ate the recommended amount of fruit. If this sounds like you, here’s a quick guide to getting more fruits and vegetables into your diet.
Start your day right
In order to get more servings of fruits and vegetables in your diet, breakfast is a great place to start. You can add fresh fruit to steel cut oats or add your favorite veggies to a homemade omelet. Take advantage of this mealtime to up your intake of fruits and vegetables.
Power up with fruit and veggie snacks
One of the main problems with keeping your nutrition game on track is on the go snacking. Many successful health-conscious people use snacks to increase their intake of fruits and veggies. This is easily done by swapping store bought packaged junk food for a baggie of fresh fruit and veggie slices. It’s a simple trick that also helps you stay away from unhealthy foods that wreck your nutrition plan.
Make a delicious green superfood drink
By incorporating one of the tips above you’ll be way ahead of the average American. But if you find yourself struggling to get the recommended 2 cups of fruit and 2.5 cups of vegetables in your daily diet you can add a delicious green superfood to your health program.
What are “greens” products
The widespread problem of low fruit and vegetable intake has recently been addressed by companies who manufacture dietary supplements. These products are specifically formulated to ensure you get the vital digestive, and immune support nutrients that eating fresh fruit and veggies bring, plus key vitamins, minerals and co factors that are vital for a healthy lifestyle.
Conveniently boost your fruit and vegetable intake with Max Greens
One comprehensive greens powder is Max Greens by MaxLiving. This all-natural formula combines an organic fruit and vegetable blend, immune-boosting organic reishi and maitake mushrooms, and prebiotic and probiotic blends. These foods represent some of the most important whole food nutrients missing in today’s modern diet, and each serving of Max Greens provides a powerful punch of them. This green superfood powder is available in a delicious chocolate or berry flavor, making it ideal for adding to your morning smoothie or other beverage.
About the Author
Zach Zovath graduated with a Bachelor’s degree in Exceptional Education from the University of Central Florida. He continued on to receive his Master’s degree from the College of Education and Human Performance at the University of Central Florida. He is a master level personal trainer, coach, and health consultant. In addition, his specializations include corrective exercise, performance enhancement, prenatal/postpartum core stability, and exercise therapy. As a result of his education and experience in the health and fitness industry, he has developed fast and effective exercise programs for health care facilities.