According to a new study from the Centers for Disease Control and Prevention, most adults are not getting enough fruits and vegetables in their diets. Only 10% of adults are eating the recommended daily servings of vegetables and slightly more, 12% are consuming enough fruit.
The CDC noted that there were further disparities in consumption based on age, race/ethnicity, and income, all of which can affect the availability of and ability to purchase the adequate amounts of fruits and vegetables needed.
Could this possibly be the reasons why obesity rates, diabetes, heart disease and other chronic diseases are on the increase? Growing up, I used to always hear “an apple a day keeps the doctor away.” I didn’t know how true that statement was until I learned about the power of good nutrition, especially fruits and vegetables. I learned that people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases, such as obesity, heart disease, diabetes and certain types of cancers. If you are serious about taking charge of your health, wouldn’t now be the time to ensure you’re getting enough fruits and vegetables in your diet?
Here are my top 6 reasons why we should be eating more fruits and my number one method to ensure I’m getting enough fruits and vegetables into my diet.
1. Eating lots of fruits and vegetables lowers the risk of developing disease (as I stated above);
2. Snacking on fruit makes you strong. As part of an overall healthy diet, fruit can really help make your bones and muscles strong. A 2011 Florida State University study found that eating dried plums, in particular, can help prevent osteoporosis. Other fruits for healthy bones include avocados, cranberries and tomatoes;
3. Water content in fruit helps keep you hydrated. Certain fruits are super high in water content, which helps keep your whole body hydrated. While straight and plain water is always best, eating more fruit can help you reach your daily requirement, especially if you’re having difficulty drinking the plain stuff;
4. All fruit has antioxidants that combat free radicals. Free radicals are nasty little unstable atoms that make us age faster, damage our healthy cells, and even cause cancer.
5. Fruit is high in fiber, which helps keep you fit and healthy;
6. Fruit is nutrient-dense, and provides our bodies with vitamins and minerals;
I can go on with the many benefits, including the positive effects eating more fruit has on the brain and on the skin, but I believe you get the point.
What if you’re having a hard time consuming the required amount of fruits and vegetables every day, is there a way to ensure that you are getting the necessary amount? Yes, there is and that is why I recommend smoothies. To create a smoothie, all you need is a relatively inexpensive yet effective blender. You don’t have to break the bank to find a very good blender.
Here are some of the healthy ingredients you can put into your smoothie:
Fruits
The best fruits to use for a low-calorie smoothie are the lower sugared ones, as they will not impact your blood sugar as much and are less likely to give you a dip in energy later.
Fruit such as grapes and apples are quite high in sugar, but this can be helped by
making sure your delicious smoothie is balanced with a good source of healthy fats and protein too. Try adding an avocado to your smoothie, which is a healthy fat.
Mango, melon, citrus fruits, and tropical fruits are all good to add to a smoothie and will provide a wealth of vitamins, minerals, and delicious flavor.
Blueberries, strawberries, raspberries, and blackberries are the lowest in sugar when it comes to fruit, but they still provide a tasty sweetness to a delicious weight loss smoothie to satisfy any sweet tooth.
Vegetables
Vegetables are a very healthy addition to a smoothie as they are lower in sugar than fruit, and they can contain more helpful fiber, which can help keep you fuller for longer on a diet plan. They also provide some different vitamins and minerals that your body needs to be at its best. Vegetables such as spinach, kale, cucumbers, carrots and beets are excellent additions to a smoothie.
Seeds/Nuts
These are a great addition to a smoothie, whether you use them in the smoothie or just add them to the top for some texture. They give extra fiber, protein and also some healthy fatty acids like monounsaturated and omega-3 fats. I personally use chia seeds and flax seeds in my smoothies. You can also include walnuts and almonds.
Almond Milk/Coconut Milk
Some people like to include almond or coconut milk in their smoothies, which is great as long as it’s unsweetened. I personally just add water and I’m good to go. This is just my personal preference.
There you have it! In my opinion, the best way to ensure that you are getting the required amount of fruits and vegetables into your daily diet is to make smoothies. They taste great and your body will thank you for it.
As always, if you have any questions or would like to discuss this topic, feel free to email me at vince@sixweeks.com.
To Your Health😊
Vince Ferguson
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