How to take 10 pieces of fruit and vegetables every day with the least effort
Forget the 5 pieces of fruits and vegetables a day, now you have to get 10
This is what scientists say could prevent millions of premature deaths worldwide. Want to know how you can get your 10 pieces of fruit and vegetables a day?
Better than 5
The World Health Organization recommends consuming 5 servings of fruits or vegetables a day to stay healthy, but a new study has suggested that these benefits increase if we take 10 servings a day.
Taking 10 servings a day will drastically reduce the likelihood of chronic illness or premature death.
The new study analyzed data from 95 studies, and found that eating 800 g of fruits and vegetables a day, or what is the same 10 servings, can reduce it by:
- A 33% chance of having a stroke
- Nearly a 25% risk of heart disease
- A 13% risk of cancer
- A 31% risk of premature death
How to get more fruit and vegetables every day
A high consumption of fruits and vegetables has enormous health benefits, so we should try to increase their intake in our diet.
We help you to get it:
Incorporate 1 serving at each meal
With this golden rule you will be able to increase your consumption of fruits and vegetables easily.
For breakfast? Adding some of your favorite fruits to the cereal bowl with milk, or a banana or avocado on your toast are great choices to make your breakfast a healthier meal.
As a snack, change potato chips for carrots, celery and cucumber, or a piece of fruit.
For lunch or dinner? Add a few slices of tomato and onion to your sandwich or a handful of spinach to your plate. Or the ones you like best.
Smoothies, juices and smoothies
Making a vegetable and fruit smoothie is an awesome way to maximize your daily consumption.
But do not abuse. It is not recommended to take them more than 2-3 times per week. Processing of fruit and vegetables reduces the amount of fiber and increases the amount of sugar in the final product.
Try a new vegetable or fruit every week
Eating healthy does not have to be synonymous with boring. There is a wide variety of fruits and vegetables, and each offers different benefits.
One rule of thumb is to “eat the rainbow”. Try to eat fruit and vegetables of different colors every day. Reds such as peppers and strawberries, oranges like carrots and peaches, blue / purple like blueberries, eggplant or whites like cauliflower and mushrooms.
Increase serving of vegetable soup
A great way to meet the daily needs of vegetables. Taking a vegetable soup each day, before lunch or dinner is a great way to increase the amount of vegetables we take each day. Add the ones you like best: carrots, onions, potatoes, mushrooms.
Add vegetables to your favorite dishes
Like pasta or pizza, you can turn these dishes into healthier ones.