How much vegetables and fruits do you consume each day? Today many people do not meet the minimum recommendation of 5 servings daily. How can a diet plan impact one’s risk of cancer? After summarizing results from 206 human epidemiologic studies and 22 animal studies, Drs. Steinmetz and Potter emphasize “The evidence for a protective effect of greater vegetable and fruit consumption is consistent for cancers of the stomach, esophagus, lung, oral cavity and pharynx, endometrium, pancreas, and colon.”
If you meet the minimum consumption of 5 servings, what is optimal intake? 7-10 servings (or 4-5 cups) per day, as the experts recommended, in order to reduce cancer risk and maximize non-cancer related benefits such as protection against cardiovascular disease, diabetes, stroke, obesity, and cataracts.
Here are top five tips to help you eat more veggies and fruits with ease:
1. Eat more by including in each meal every day
You might not choose to consume a larger serving for lunch or dinner, but can incorporate various vegetables and fruits in every meal during the day including snacks.
2. See more colors
You know that green vegetables are good, so are tomatoes. Add more colors, e.g. light and dark green, yellow, red, orange, maybe even purple or blue, as popularly described “rainbow on your plate”.
Extra bonus: Colors enhance your appetite, right?
3. Gain variety
It’s great if you consume cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, cabbage, kale, and bok choy. It would be enormously advantageous if you add allium vegetables. The latter family of veggies include onion, scallions, garlic, chives and leeks, serving as both dishes and tasty seasonings. How about enjoying a variety of berries? such as blueberries, blackberries, strawberries, raspberries, cranberries …
4. Experience something new or explore a fun recipe
It’s like a food adventure or health adventure. The point is to find a way to enjoy nutritous eating for your long-term health.
5. Go easy
Nowadays activities or duties are demanding; life is hectic for almost everyone. To manage time and maintain a healthy lifestyle, eat raw veggies, dried fruits or stock up frozen veggies/berries.
What other tips would you like to share?