What's the secret?
It's a little hard to believe, but there really is one powerful change you can make that will affect absolutely everything in your life. I did it over five years ago and was overjoyed at the results. What is it?
Tweak your eating habits to include at least 10 servings of fruits and vegetables a day.
Sounds crazy, but it really is that simple.
There are, of course, other things that will also improve your life, but if you could only choose one, this would be it. Trust me on this.
Time to self-evaluate
Have you ever paid attention to how many servings of fruits and vegetables you eat in a day? Try it. It will likely shock you.
This list from a friend and nutritionist, Zonya Foco, will give you an idea of what a serving looks like:
1 small apple, pear, orange, nectarine, kiwi
½ banana
2 plums
4 dried apricots
15 grapes
2 T raisins
½ cup applesauce (unsweetened)
½ cup canned fruit (in own juice & drained)
1 cup berries or melon
1 tomato
6 baby carrots
½ cucumber
½ red, yellow, orange or green pepper
½ small (8 oz) sweet potato
½ cup cooked vegetables
1 cup raw vegetables
2 cups raw leafy vegetables
½ cup canned vegetables
½ cup salsa (preferably fresh for sodium control)
Studies show that adults in the U.S. only eat about 2.5 servings a day! I used to fall squarely in that same category, and only on a good day. Some days I would go with no servings at all!
I simply had no understanding at that time how crucial they actually were! But switching to 10 servings a day had a powerful effect on my physical, emotional and mental health.
What is it about fruits and vegetables?
Studies have proven that the benefits of fruits and veggies are myriad. Here are just a few:
Boosted Immune System: Fruits and vegetables are nutritional powerhouses that provide the body with a plethora of immune-boosting compounds. From vitamin C in citrus fruits to the phytochemicals found in leafy greens, these natural wonders fortify your immune system, helping your body ward off illnesses and infections. A robust immune system is the foundation for overall health and longevity.
Enhanced Energy Levels: Say goodbye to midday slumps and sluggish afternoons. The vitamins and minerals in fruits and vegetables, such as complex carbohydrates, B-vitamins, and iron, play a crucial role in energy production. Consuming a colorful array of fruits and vegetables can provide sustained energy throughout the day, keeping you alert, focused, and ready to tackle any challenges that come your way.
Weight Management: For those striving to maintain a healthy weight or shed a few extra pounds, fruits and vegetables are your allies. These nutrient-dense foods are low in calories and high in fiber, promoting a feeling of fullness that helps control appetite. Moreover, the fiber content aids digestion and supports a healthy gut, contributing to a more efficient metabolism.
Radiant Skin: They say beauty comes from within, and nowhere is this truer than with your skin. Fruits and vegetables are rich in antioxidants that combat oxidative stress, a major contributor to premature aging. The vitamins A, C, and E found in these foods promote collagen production, fight inflammation, and contribute to a radiant complexion. Forget expensive creams; your best skincare regimen might just be found in your daily servings of fruits and veggies.
Mental Well-being: The connection between nutrition and mental health is gaining recognition, and fruits and vegetables play a crucial role in fostering a positive mindset. Studies have linked a diet rich in these foods to a lower risk of depression and anxiety. The antioxidants and phytochemicals in fruits and vegetables protect the brain from oxidative stress and inflammation, contributing to improved cognitive function and mental clarity.
Disease Prevention: A diet abundant in fruits and vegetables has been associated with a reduced risk of chronic diseases such as heart disease, diabetes, and certain cancers. The powerful compounds found in these foods, including flavonoids, carotenoids, and polyphenols, act as natural protectors against cellular damage and inflammation, promoting long-term health and well-being.
It really works!
The results, for me, were clear and obvious. I talk about them in another post: Six Health Problems That Vanished When I Started Eating Fruits and Vegetables.
I do have to admit, without Thrive foods, getting the proper amount of servings can be challenging. But it is possible....and worth it. Luckily, you can have the added benefits of Thrive fruits and vegetables that are always prepped, never spoil, and have the same nutrition as fresh.
I love Dr. Michael Greger's Daily Dozen tracking app to help me stay on track. I happen to like the rest of the recommendations on there too!
Conclusion
Incorporating more... many more... fruits and vegetables into your daily diet is a simple yet transformative step toward a healthier and happier life. So, let your plate be a canvas of colors, and savor the natural goodness that fruits and vegetables bring to your body and mind.
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