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Fruit and Vegetable Challenge

September 10, 2014

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One of the easiest ways to get healthier is to eat fruits and vegetables. Fruits and vegetables have vitamins, minerals, phytochemicals, and antioxidants that reduce the risk of cardiovascular disease, high blood pressure, cancer and many other diseases. A new study that came out this reported up to a 42% decrease in death if you eat seven or more servings of fruits and vegetables per day. With the average american only eating 2-3 servings of fruits and vegetables per day it is no surprise we are not getting healthier. Besides helping us get healthier fruits and vegetables can help us lose weight. They are high volume and low calorie foods so we get fuller faster eating them (one apples vs ten chips) which means we are eating less calories per day. 

I challenge YOU to start eating seven to ten servings of fruits and vegetables per day. A serving of fruit is equal to one cup of fruit or 1/2 cup of dried fruit. A serving of vegetables is equal to one cup of raw or cooked vegetables or two cups of leafy greens. This challenge does not have an end date because it is something you should do for the rest of your life. I know those numbers look big especially to those who do not any so here are some tips to eat more fruits and vegetables:

1. Eat 2-3 servings each meal.

2. Eat 1-2 servings each snack.

3. Add variety so you won’t get bored.

4. Mix in with other foods. You can easily add 2-3 cups of vegetables to an omelet to make it more filling and nutritious.

5. Plan out your meals and snacks in advance.

 

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