Healthy Weight Week Tip for Today- Increase Veggie and Fruit Consumption
Participating in Healthy Weight Week doesn’t have to be overwhelming. To help, here is the Healthy Weight Week Tip for Today: Consider adding more fruits and veggies. Browse the Meatless Monday recipe gallery for ideas.
Why add more fruits and veggies?
Research shows that people can enjoy several health benefits by eating less meat and diversifying their diets with a higher proportion of fruits and vegetables. Most Americans eat one and a half times more protein than the recommended daily dietary allowance each day.1 Excessive consumption of red and processed meat has been linked with various chronic diseases, including heart disease, type 2 diabetes, obesity and cancer. One study showed that the consumption of processed meats is associated with a 42 percent higher incidence of coronary heart disease and a 19 percent higher risk of diabetes.2
Health benefits of adding more plant-based foods and reducing meat consumption.
Substituting more plant-based foods for meat is more likely to result in a healthier body weight.3,4 Cutting down on at least one-half serving of red meat every day can decrease the risk of developing diabetes by nearly 15 percent.5 Eating more plant-based foods and cutting back on red and processed meats can also protect kidneys.6,7
Meals rich in fruits, vegetables, nuts and legumes contain natural antioxidants that benefit cardio-health.8,9 Those who regularly consume chickpeas and/or hummus may help prevent or offset the development and progression of several chronic diseases (cardiovascular disease, type-2 diabetes) and promote healthier, functional outcomes (e.g., weight management).10 Eating legumes 3-4 times/week could lower the risk of heart disease by 10 percent.11,12 Nuts are a rich source of protein and may help improve concentration.13,14
Need more support getting started?
Check out this printable listing of 55 Ways to add more fruits and vegetables every day, or listen to this brief article from the Washington Post- Food hacks to help you eat more fruits and vegetables.
*As you are on your wellness journey, please consult your medical provider who knows your health history. This information is not meant to be prescriptive.
Submitted by:
Dahlia Henry-Tett, HR-Chief Wellness Officer, DHTett@nvcc.edu