Guess what, fruits and veggies are good for you š I know, you know, but 9ļøā£ out of š Americans are not meeting the š„¬š šš recommendations.Ā¹ A new meta-analysis (a research paper that combines the š of multiple studiesā¦in this case over 90 studies) found that eating more fruits and veggies can help prevent disease, with really strong data for cardiovascular disease when at least 800g of fruits and/or veggies are eaten per day (about 5 servings).Ā²
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If your excuse is that preparing šš and š„¦š½is too much work then hereās some good news. You donāt always have to chop that š„¬, soak the beans, or slice š„ ā adding fruits and veggies to your meal can be as simple as pouring šÆ% juice into your cup, opening a can of beans, or steaming frozen pre-cut š„¦.
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Eating canned fruits and veggies has been associated with a high intake of important nutrients (think fiber, vitamins, etc).Ā³ Just make sure to buy the low-sodium option and rinse the veggies to remove excess salt.
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Whether fresh,š„«, frozen, dried, or 100% juice, the most important thing is that we eat a variety of fruits and veggies š good for your long term health and your immediate satisfaction because youāre making smart (and convenient) food choices. Boom. #NoshItFoodFacts
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How many Fruits and Veggies do I need each day?Ā¹
š¹ 19-50yrs: 3cups veggies + 2cups fruit
šŗ19-50yrs: 2.5cups veggies + 1.5-2cups fruit
š§š¼&š§š½ 4-8yrs: 1.5cups veggies + 1.5cups fruit
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September is National Fruit & Veggies month ā join me by taking the #HaveAPlantPledge to add one more š„š½š„¬š to your routine every day this month. #HaveAPlant
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Ā¹ USDA Dietary Guidelines for Americans 2015-2020.
Ā² @drtaylorwallace et al. "Fruits, vegetables, and health: A comprehensive narrative, umbrella review of the science and recommendations for enhanced public policy to improve intake." Critical reviews in food science and nutrition (2019)
Ā³ Freedman, Marjorie R., and Victor L. Fulgoni III. "Canned vegetable and fruit consumption is associated with changes in nutrient intake and higher diet quality in children and adults: NHANES 2001-2010." Journal of the Academy of Nutrition and Dietetics 2016
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