How about making your next resolution be one that will provide lifelong benefits by decreasing your chances of getting cancer and heart disease and increasing your daily energy? Increase your intake of vegetables and fruits. Low-fat diets have become the rage, but reducing fat in the diet by changing to fat-free foods does not provide the benefits that come from eating more low-calorie vegetables and fruits.
The average person eats only two thirds of the daily servings of fruits and vegetables recommended, a mere 3.4 servings a day, regardless of the fact that the public has been made well aware of their importance. Eating more vegetables and fruit has a monumental impact on reducing cancer risk, as shown by 228 recent studies on preventing cancer and consuming more of these foods. The most notable protection is against cancers of the mouth, esophagus, stomach, large intestine, lungs, pancreas, and uterus.
Some people take nutritional supplements instead of increasing their intake of vegetables and fruits, but supplements do not contain several cancer inhibitors that are found in foods. Supplements lack the natural plant substances and dietary fiber found in food, but also important in reducing cancer risk are nutrients with antioxidant power like vitamins C and E and beta carotene. These key ingredients keep the body’s DNA working to fight off cancer cells, keep it from growing, and keep other body functions such as hormones in check to prvent abnormal cell workings.
There are other ways that eating healthy can improve your overall health. Vegetables and fruits offer fiber in amounts able to regulate diabetes, cholesterol levels in the blood and aid the ability of the intestines to properly function. The potassium in fruits and vegetables may be valuable in the prevention and management of high blood pressure, while the antioxidants present, may assist in cataract prevention. Individuals concerned with weight management, will find that fruits and vegetables provide an enjoyable, low calorie, low fat, source of energy.
It is not sufficient enough, when it comes to your health and the nutrients that you are taking in, if you are eating only a cup or so of vegetables and fruits. You must eat much more than that, which you will see, when you fully understand the benefits that come with eating the correct amount of vegetables and fruits. The new target for which to strive is to incorporate these items more widely in our daily intake.
The first thing you should do is look at what your day consists of, food-wise, and figure out how much you are eating at this point. One cup is equal to one serving. Should five or fewer servings daily be typical, it is wise to add one new serving per week until the serving target is attained.
It’s not that hard to do if you just add some fruits or vegetables to your menu at every meal. Try to eat one cup of fruits or vegetables at all meals. To compensate, eat less meat or grain foods so you have room for the increased amount of vegetables and fruits. As a last suggestion, substitute fruits or vegetables for your snacks instead of reaching for those convenient, but calorie-empty, fat-free sweets.
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