10 A Day

Are you eating enough fruits and vegetables? The most likely answer is NO. The CDC estimates adults in the United States put produce on their plates just once or twice per day, a far cry from the 5 to 9 servings most experts recommend. Now, a 2017 study published in the International Journal of Epidemiology finds ten servings per day may be the key for longer life. 

Researchers analyzed data from 95 studies from around the world that looked at the effect of fruit and vegetable consumption on risk of death from disease. The greatest health benefit came from eating ten portions of produce per day (which is about 800 grams). People who reached this threshold saw 24%, 33%, 28%, 14% and 31% reductions in risk of coronary heart disease, stroke, cardiovascular disease, cancer, and all-cause mortality, respectively. With this profound effect, an estimated 7.8 million deaths could potentially be prevented every year if people worldwide ate ten daily portions of fruits and vegetables. 

Fitting this much produce into your menu may seem challenging, but it adds up quickly if you include some color at every meal.  

Breakfast: Top oatmeal with one medium banana (118 grams) and half a cup of strawberries (72 grams). 

Snack: Cut a medium carrot into sticks (61 grams) and dip into hummus. 

Lunch: Make a salad with three cups of spring mix (85 grams), half a cup of tomatoes (75 grams) and your favorite toppings. 

Snack: Have a medium apple (182 grams) with almond butter. 

Dinner: Bake a sweet potato (133 grams) and serve with a cup of roasted broccoli (91 grams) and salmon. 

Total: 817 grams of produce 

Hungry for more? Make our Savory Fruit Compote for a produce-packed dessert.

Published April 1, 2017