A study by the U.S. Centers for Disease Control or CDC(1) claims we need 1.5-2 cups of fruit and 2 to 3 cups of vegetables every day. The report concluded that only 9% of us eat enough veggies and only 13% of us eat enough fruit for maximum health. This varies by state with the South being the least fruit/veggies friendly and the West the most.
Why is this important? Fruits and especially vegetables contain numerous antioxidants, proteins, vitamins and minerals that reduce the occurrence of heart disease, cancer, and weight related disease(diabetes and hypertension). Some studies even correlated fruit/veggie consumption with increased longevity. There are too many studies to mention here that confirm the health benefits.
The American Heart Assoc. defines a serving of fruit as the size of a baseball or 1/2 cup chopped or 1/2 cup of juice. One serving of veggies is one cup if raw and leafy, 1/2 cup if chopped or 1/2 cup of vegetable juice. For grains, a serving is 1 slice of bread or 1/2 cup of cooked cereal or pasta.
That’s great, but how do I include all this into my diet? That’s exactly what Jack LaLanne thought when he decided to juice all his fruits and veggies. His juice was better than store bought since it didn’t have the additives. He lived to 96, so it certainly worked for him.
I prefer to eat solid foods, so I put a large bowl of fruit right in the center of my kitchen. It serves as a constant reminder to eat fruit for all my snacks. I also add fruit to anything I’m eating at the time. I add raisins and apples to my oatmeal for breakfast. I add strawberries and spinach to pre-made superfood salad mixes from the grocery. I often eat a large bowl of super salad for a meal. I mix in some quinoa for more protein and I don’t get hungry afterwards. I wake up in the morning feeling lighter and hungry–I just love it and so will you–happy eating! L. Johnson from www.creativeretirementforwomen.com
(1)Sifferlin, A (7-9-2015) “Only 13% of Americans Eat Enough Fruit” Time. Retrieved on 7-13-2015 from: http://time.com/3950253/fruits-vegetables-intake/