The Odds Are In Favor Of Fruit And Veggie Eaters

One a day keeps the doctor away…

You might have heard this in regards to the health benefits that can come from eating an apple a day, but how about 7 a day? Before you panic, what I mean is 7 servings of fruits and veggies.

Intrigued? Let’s further explore this, shall we?

Most people have heard that we should be eating  5 servings of fruits and veggies a day, but the Australian Government and, most recently, the University College London (UCL) beg to differ. In 2004, the Australian Government began implementing their “Go for 2&5” campaign, where they recommend eating 2 portions of fruits and 5 portions of veggies a day. Now, the results from a UCL study seem to confirm that Australia is on the right track.

The goal of the UCL study was to analyze the eating habits of 65,226 people from 2001 to 2013, using the Health Survey for England. They found that eating 7 or more portions of fruits and veggies per day greatly reduced the risk of death by cancer and heart disease by 25% and 31% respectively. 

Also, those that consumed canned fruit did no favors for their health. The study indicates that canned fruit featured little to none of the benefits of fresh fruit. This makes sense if you think about it though. How are canned fruits preserved?? The process involves using lots of sugar and other preservatives that can often rob the fruit of some of its healthy nutrients.

The odds are in favor of fruit and veggie eaters! This might seem like nothing new to you. I mean we’ve heard it a million times – eating our veggies and fruits is VeggiesQuoteTest(8)really important. However, ULC’s study helped confirm the long term benefits of increasing our intake. Now, 2 servings of fruit doesn’t sound that difficult to implement, but 5 servings of veggies might be more challenging. That’s why I suggest you take the time to plan out your meals and add more veggies. 

Here are some tips that can help you increase your veggie intake:

  • Have an easy, go-to way to cook veggies
  •  Always have fresh and/or frozen veggies on-hand…just make sure your frozen veggies don’t have any preservatives
  • For every meal/snack you prepare, make sure to add at least one veggie
  • Soup and salads can be oh, so tasty! But be careful with canned soups and salad dressings that may be high in sodium and fat
  • Buy veggies that are in season – they’ll be tastier and your wallet will thank you



Source: University College London. (2014, March 31). Eating seven or more portions of fruit and vegetables a day reduces your risk of death by 42 percent. ScienceDaily