Fruits & veggies lower risk of death from any cause?
WHAT THEY’RE SAYING
By increasing your daily intake of fruits and vegetables, you can reduce your risk of developing chronic diseases and negative health outcomes.
WHAT WE KNOW
Research has consistently demonstrated that there is a connection between a healthy diet and the prevention of serious diseases. Good nutrition is a key ingredient to a healthy lifestyle. Small changes in eating habits have large impacts on lifetime health status.
Excellent health is something everyone can attain. Everyday decisions impact your health in the long run, meaning the choices you make today will affect your health in the future.
HOW DO WE KNOW THIS?
An article published earlier this year in England collected information on more than 65,000 adults ages 35 and older over time and concluded that:
- Eating seven or more portions of fruits and vegetables daily was linked to a 42% lower risk of death from all causes, a 25% lower risk of cancer and a 31% lower risk of heart disease or stroke.
- Consumption of vegetables appeared to be significantly better than similar quantities of fruit.1
Individuals from the study explained that the reasons they had difficulty maintaining a healthy diet included: difficulty in changing eating habits, lack of time, cost, lack of motivation, and eating what they were given.
A helpful mindset? View good decisions as “investments” towards your health in the future – the time, money, and effort you spend now will benefit your health tomorrow. Your health is worth the investment!
5 Ways to Establish Healthy Eating Habits
- Eat smart. Keeping track of what you eat is a really helpful way to become more aware of your eating behaviors. This habit doesn’t need to be one you keep forever (life is too short to obsess over counting calories), however, a food journal can be a great tool to highlight areas of improvement and help you make healthy changes. Check out MyFitnessPal.
- Eat strategically. A full schedule is no reason to lose out on fruits and veggies. Before you call it a night, pack healthy snacks to fuel your next day. This way, your snacks are healthy and nutritious and when hunger strikes.
Try these …
- dried fruit
- pre-washed and pre-cut veggies with hummus
- frozen or canned fruits and veggies in Tupperware
- pre-made salads
- whole fruits and veggies like bananas or apples that are quick and easy to eat
More Ideas > Fruits and Vegetables On The Go Guide
- Eat intentionally. When your home is stocked with healthy options, your health and your waistline will benefit greatly. Keeping a well-stocked pantry allows you to create healthy meals for your family.
- Eat colorfully. There are over 200 varieties of fruits and vegetables. Have you ever wondered what dragon fruit or artichoke tastes like? Switch up your normal shopping habits and sample fruits and vegetables you don’t normally purchase. Adding more color and variety to your diet not only satisfies your taste buds, but also provides your body with nutritional diversity.
- Eat together. One of the best ways to model healthy behaviors is through family meals. Research has demonstrated that children who eat regular family meals have better vocabularies, greater cognitive development, academic achievement, social skills, family connectedness, and are less likely to engage in high-risk behaviors.2 Asking kids to help with food preparation helps model healthy habits and make meals more meaningful.
Oyebode, O., V. Gordon-Dseagu, and A. Walker (2014). “Fruit and vegetable consumption and all-cause, cancer and CVD mortality: Analysis of health survey for England data.” Journal of Epidemiology and Community Health
, 0; 1-7. doi: 10.1136/jech-2013-203500. View Article
Fruh, S.M., J.A. Fulkerson, L.J. Kendrick, et al (2011). “The surprising benefits of the family meal.” The Journal for Nurse Practitioners
, 7(1), 18-22. doi:10.1016/j.nurpra.2010.04.017. View Abstract