The CDC Says You Need At Least 5 Servings of Fruits And Veggies Daily...
𝗧𝗛𝗘 𝗖𝗗𝗖 𝗦𝗔𝗬𝗦 𝗬𝗢𝗨 𝗡𝗘𝗘𝗗 𝗔𝗧 𝗟𝗘𝗔𝗦𝗧 𝟱 𝗦𝗘𝗥𝗩𝗜𝗡𝗚𝗦 𝗢𝗙 𝗙𝗥𝗨𝗜𝗧𝗦 𝗔𝗡𝗗 𝗩𝗘𝗚𝗚𝗜𝗘𝗦 𝗗𝗔𝗜𝗟𝗬...
𝗔𝗥𝗘 𝗬𝗢𝗨 𝗘𝗔𝗧𝗜𝗡𝗚 𝗧𝗛𝗔𝗧 𝗠𝗨𝗖𝗛?
We all know that fruits and vegetables are extremely important for health, but the fact is 90% of Americans aren’t eating the minimum recommended amount of 5 servings daily.
𝙒𝙃𝘼𝙏 𝘿𝙊𝙀𝙎 𝙁𝙄𝙑𝙀 𝙎𝙀𝙍𝙑𝙄𝙉𝙂𝙎 𝙋𝙀𝙍 𝘿𝘼𝙔 𝙈𝙀𝘼𝙉?
Great question! It does not mean five servings of fruits AND five servings of vegetables daily — It’s 2 servings (2 cups) of fruit and 3 servings (3 cups) of vegetables daily for a TOTAL of five servings. And that’s the MINIMUM recommended daily amount!
𝙒𝙃𝙔 𝘼𝙍𝙀 𝙁𝙍𝙐𝙄𝙏𝙎 & 𝙑𝙀𝙂𝙀𝙏𝘼𝘽𝙇𝙀𝙎 𝙎𝙊 𝙄𝙈𝙋𝙊𝙍𝙏𝘼𝙉𝙏?
Vegetables and fruits are an important part of a healthy diet, and variety is as important as quantity. No single fruit or vegetable provides all of the nutrients you need to be healthy so you need to eat plenty every day.
A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check. Eating non-starchy vegetables and fruits like apples, pears, and green leafy vegetables may even promote weight loss. Their low glycemic loads prevent blood sugar spikes that can increase hunger.
At least nine different families of fruits and vegetables exist, each with potentially hundreds of different plant compounds that are beneficial to health. Eat a variety of types and colors of produce in order to give your body the mix of nutrients it needs. This not only ensures a greater diversity of beneficial plant chemicals but also creates eye-appealing meals.
𝙏𝙄𝙋𝙎 𝙏𝙊 𝙀𝘼𝙏 𝙈𝙊𝙍𝙀 𝙑𝙀𝙂𝙀𝙏𝘼𝘽𝙇𝙀𝙎 𝘼𝙈𝘿 𝙁𝙍𝙐𝙄𝙏𝙎 𝙀𝘼𝘾𝙃 𝘿𝘼𝙔
1) 𝙆𝙚𝙚𝙥 𝙛𝙧𝙪𝙞𝙩 𝙬𝙝𝙚𝙧𝙚 𝙮𝙤𝙪 𝙘𝙖𝙣 𝙨𝙚𝙚 𝙞𝙩
Place several ready-to-eat washed whole fruits in a bowl or store chopped colorful fruits in a glass bowl in the refrigerator to tempt a sweet tooth.
2) 𝙀𝙭𝙥𝙡𝙤𝙧𝙚 𝙩𝙝𝙚 𝙥𝙧𝙤𝙙𝙪𝙘𝙚 𝙖𝙞𝙨𝙡𝙚 𝙖𝙣𝙙 𝙘𝙝𝙤𝙤𝙨𝙚 𝙨𝙤𝙢𝙚𝙩𝙝𝙞𝙣𝙜 𝙣𝙚𝙬
Variety and color are key to a healthy diet. On most days, try to get at least one serving from each of the following categories: dark green leafy vegetables; yellow or orange fruits and vegetables; red fruits and vegetables; legumes (beans) and peas; and citrus fruits.
3) 𝙎𝙠𝙞𝙥 𝙩𝙝𝙚 𝙥𝙤𝙩𝙖𝙩𝙤𝙚𝙨
Choose other vegetables that are packed with different nutrients and more slowly digested carbohydrates.
4) 𝙈𝙖𝙠𝙚 𝙞𝙩 𝙖 𝙢𝙚𝙖𝙡
Try cooking new recipes that include more vegetables. Salads, soups, and stir-fries are just a few ideas for increasing the number of tasty vegetables in your meals.
𝙏𝙃𝙀 𝘽𝙄𝙂 𝙌𝙐𝙀𝙎𝙏𝙄𝙊𝙉 — 𝙒𝙃𝘼𝙏 𝘿𝙊𝙀𝙎 𝙁𝙄𝙑𝙀 𝙎𝙀𝙍𝙑𝙄𝙉𝙂𝙎 𝙇𝙊𝙊𝙆 𝙇𝙄𝙆𝙀?
Check out the picture for the quantity of fruits and vegetables you should be eating every single day. I can tell you that during the past six years I’ve committed myself to a healthy lifestyle but I still have a tough time eating 5 total servings some days. In fact, prior to my kidney failure in 2013, I doubt I ate ANY fruit in a typical day and maybe averaged one or two servings of vegetables most days.
The CDC reports that just 1 in 10 adults meet the federal fruit or vegetable recommendations, according to a study published in CDC’s Morbidity and Mortality Weekly Report (MMWR).
“This report highlights that very few Americans eat the recommended amount of fruits and vegetables every day, putting them at risk for chronic diseases like diabetes and heart disease,” said Seung Hee Lee Kwan, Ph.D., of CDC’s Division of Nutrition, Physical Activity and Obesity, lead author of the study. “As a result, we’re missing out on the essential vitamins, minerals, and fiber that fruits and vegetables provide.”
Seven of the top 10 leading causes of death in the United States are from chronic diseases. As stated above, a diet rich in fruits and vegetables daily can help reduce the risk of many leading causes of illness and death, including heart disease, type 2 diabetes, some cancers, and obesity.
“𝙄 𝙆𝙉𝙊𝙒 𝙏𝙃𝙀𝙔’𝙍𝙀 𝙄𝙈𝙋𝙊𝙍𝙏𝘼𝙉𝙏 𝙁𝙊𝙍 𝙃𝙀𝘼𝙇𝙏𝙃, 𝘽𝙐𝙏 𝙄 𝘿𝙊𝙉’𝙏 𝙇𝙄𝙆𝙀 𝙀𝘼𝙏𝙄𝙉𝙂 𝙁𝙍𝙐𝙄𝙏𝙎 & 𝙑𝙀𝙂𝙀𝙏𝘼𝘽𝙇𝙀𝙎”
It’s for this reason that the supplement industry is booming. We all know we need phytonutrients, vitamins, minerals, and fiber in our daily diet but the fact still remains that the vast majority of us simply aren’t willing to eat enough fruits and vegetables to achieve optimal health.
A multivitamin alone doesn’t do the job. It’s also the polyphenols (antioxidants) that help our body win the battle against the free-radicals that cause disease and illness.
Supplements are designed to help fill the void for the 90% of us that don’t eat enough fruits, veggies, and protein every day. Greens powders, protein powders, and speciality supplements for things like improved skin, hair and nails, increased energy, improved joint pain, better digestion, stress and so on — supplements can help boost your overall nutrition, particularly if you’re not getting enough of the phytonutrients from food alone.
There are a lot of supplement manufacturers with slick marketing but the most critical aspects of any supplement brand are the quality, purity, and quantity of the ingredients inside.
We at 𝗧𝗿𝘂𝘀𝘁 𝗢𝗿𝗴𝗮𝗻𝗶𝘅 only manufacturer supplements of the highest standards. We source only non-GMO ingredients and select organic options whenever possible.
Most importantly, we provide what I call the “Goldilocks” dosage of each ingredient — not too much, not too little — our quantities are just right! Our extensive research ensures our products contain what science has determined to be a safe and effective dose for everyday use.
When it comes to supplements, it’s become popular to toss in more and more ingredients in an attempt to fool consumers. After all, more is better, right? The answer is NO!
When I was younger and uneducated about supplements, I’d go to a pharmacy or GNC and see the endless array of products. Take Vitamin C for example — it seemed logical to me that if 500 mg was good, 1000 mg is better and 10,000 mg? Well that’s gotta be awesome!
THE TRUTH? Not only is that monstrous dosage of Vitamin C not beneficial, over time, it can actually be dangerous.
The same holds true when supplement brands throw 50, 60 or 70 ingredients into their supplements to create the “more is better” illusion. These supplement brands have included such small amounts of each ingredient by spreading it out among so many ingredients that you aren’t actually getting the medicinal benefits of the herb, spice or extract inside the product.
Sure, you’re still getting healthy nutrients from these gimmicky supplements but the reality is you’d be far better off with a supplement containing far fewer carefully selected ingredients containing the proper scientifically studied dosage.
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