Fruits and vegetables are fundamental to our diet, yet many Americans fall short of recommended intake. Despite the "5 a day" campaign, data from the CDC reveals only 1 in 10 adults meet federal fruit and vegetable guidelines. Even this falls below ideal levels, with studies suggesting 8-10 servings daily as closer to optimal.
Why so many servings a day? It comes down to nutrient density, which measures nutrients per calorie. Compared to many other foods, fruits and vegetables offer a high amount of vitamins, minerals, fiber, and phytonutrients per calorie. That's not to vilify calories as calories are simply units of energy. However excessive energy intake long term isn't ideal.Â
Prioritizing fruits and vegetables provides essential nutrients with fewer calories and makes it easier to meet your nutrient needs and still have room for low nutrient fun foods. Increasing fruit and vegetable consumption also boosts phytonutrient intake, compounds found in plants that contribute to their color, smell, and taste. Research links higher intake of phytonutrients (of which there are 1000s) to decreased risk of various diseases, highlighting the importance of fruits and vegetables beyond just vitamins, minerals and calories.
Rather than fixating on specific nutrients, focus on eating a variety of fruits and vegetables in different colors to maximize health benefits. This holistic approach recognizes the synergy between nutrients and underscores the importance of dietary patterns over isolated nutrient intake.
This week think about how you might add one more fruit or vegetable to your day. Already eating 7-10 servings? Think about diversity and work on trying new options or new colors.Â
Happy Eating,
Megan
Looking for support and accountability in your movement and nutrition journey join Megan and Kim HERE
Комментарии