Fruits and vegetables offer numerous benefits when consumed regularly. For this habit, aim for five servings per day, with each serving being approximately 1/2 cup.
Benefits of Eating More Fruits and Vegetables:
- Cardiovascular Health: Consuming fruits and vegetables can help lower cholesterol and blood pressure, reducing the risk of heart disease and stroke.
- Cancer Prevention: The phytonutrients in fruits and vegetables may help protect against certain types of cancer.
- Gut and Digestive Health: Fruits and vegetables are rich in fiber, which supports gut bacteria, aids digestion, prevents constipation, and promotes fullness.
- Immune Function: Packed with essential vitamins, minerals, and antioxidants, fruits and vegetables help strengthen the immune system and support overall well-being.
- Weight Management: Low in calories and high in fiber, fruits and vegetables can aid in maintaining a healthy weight by replacing less nutritious foods.
Eat the Rainbow
When it comes to eating more fruits and vegetables, variety is key. Different fruits and vegetables provide a wide range of nutrients and beneficial plant compounds, supporting overall health and well-being.
Red: helps to fight free-radicals and protect against prostate cancer as well as heart and lung disease.
Purple: suport brain and heart health, cancer prevention, anti-inflammatory effects, and improved skin and digestive health
Orange: high in vitamins A, C, K, carotenoids, and antioxidants, which aid in eye health and support a healthy immune function
Yellow: similar to orange plants, yellow plants are high in vitamins A, & C, and antioxidants, which aid in eye and skin health and have anti-cancer properties.
Green: offer a wide variety of nutritional benefits, like fiber, potassium, magnesium, vitamins, and antioxidants. Particularly leafy greens help reduce cardiovascular disease risk, have anti-inflammatory effects, and protect cells.
Take a moment to download the fruits and veggies worksheet. Aim to fill in a couple of fruits and veggies you enjoy into each color category to give you an idea of what fruits and veggies you might like to add into your routine, and get a sense of how you might incorporate some variety. If you need help, checkout the resource below.
