Vegetables and fruit improve health. These plants provide fiber, vitamins, minerals, and other healthy compounds. Researchers discover even more healthy plant compounds each year. We should eat more vegetables and fruit, but habits are tough to change!
Room for improvement
Low quality diets have few servings of vegetables and fruit. At least 46% of adults and 56% of children eat low quality diets. This is a scary trend because at this point, “more Americans are sick than healthy, largely from diet-related illness.” We know vegetables and fruit improve health ,so here are some tips to get started.
5 Tips to eat more veggies and fruit:
- Make a list of your favorite vegetables and fruit so you remember to get them at the store. Aim for 5 or more servings per day and try a new options to add to the rotation.
- Got sweets cravings? Go for fruit! Enjoy a fruit salad or freeze grapes and bananas or a satisfying treat.
- Eat fresh vegetables for a satisfying crunch. Snack smart by aiming for fresh veggies for added plant-based servings that are really good for gut health.
- Side dishes can be fruit or vegetable-based! Grapes or chopped fruit, or cucumbers tossed in a vinaigrette make quick and nutritious sides!
- Sneak in extra chopped veggies to add color and nutrients. These can even be blended to thicken sauces or add to dressings for picky eaters. Plan for mealtime success.
Your entire body will thank you!
You need a lot of nutrients every single day. Vegetables and fruit benefit every organ in your body, and they also help your brain. Many people feel better when they start eating a more nutritious diet. For instance, research indicates that plant-packet diets may protect against depression.
Mood benefits from more fruits and veggies?
When studies show wellbeing gains from changing the diet, there are at least three reasons how this occurs:
- Nutrient intake: Fruits and vegetables are rich in vitamins, minerals, and antioxidants that are essential for brain health. These nutrients help support the production of neurotransmitters, such as serotonin and dopamine, which are involved in regulating mood and emotions. Stress is energy-depleting, so in some folks, eating better helps them produce more daily energy and helps them feel better. Could you be low in a few critical nutrients that plants provide?
- Increased fiber: Fruits and vegetables are very high in fiber, which can help regulate blood sugar levels and improve gut health. Studies have shown that a healthy gut is associated with improved mood and reduced symptoms of anxiety and depression. By making gut bacteria happy, the brain receives signals that reduce our perception of stress. Signs of ample fiber include large regular bathroom deposits. Are you getting enough?
- Reduced inflammation: Plant-forward diets reduce inflammation in the body. We tend to become more susceptible to systemic inflammation as we get older. Chronic inflammation is linked to a range of issues, including worse pain and stress perception, and mental health challenges such as depression and anxiety.
Is your diet providing what you need to feel your best? There’s no better time than now to start forming healthy habits that will benefit you in the long run. So why not take a step towards a healthier you today by adding some delicious fruits and veggies to your plate?
