that most people are eating even five servings of fruit and
vegetables every day, but it turns out that might not be
enough to get the best protection from disease and early
death, said researchers who also found that vegetables do more
good than fruit.
the new call be for at least seven a day?
found a strong inverse relationship between fruit and
vegetable consumption and all-cause mortality," the
researchers reported recently in the Journal of Epidemiology
and Community Health.
have shown that those eating seven or more portions of fruit
and vegetables daily have the lowest risk of mortality from
any cause," the researchers, led by Oyinlola Oyebode of
University College London, wrote. But, they said, even people
who know they should eat more produce cited problems doing so:
difficulty in changing habits, lack of motivation, lack of
time and cost.
seven servings of vegetables sounds like a lot, servings are
rather small. A mere half cup of cooked leafy greens counts as
a serving, as do roughly a dozen baby carrots or six asparagus
spears," said Andy Bellatti, a registered dietitian.
Still, in 2010, the Centers for Disease Control and Prevention
reported that only about a quarter of American adults ate
vegetables three or more times a day, he said.
Angeles caterer Jennie Cook said itís really not that hard,
with just a little planning.
first thing you have to do is make it a priority," she
said. Stock your kitchen with produce, "so that the first
thing you can do in the morning is say, ĎIím going to make
my berry smoothie and then salad for lunch. And for dinner, I
have some acorn squash and some spinach."
course, cooks. A problem for many Americans, she acknowledges,
is that too many people donít know how or donít take the
time to cook.
she feels "so much better" when her diet is loaded
with vegetables. Ideally, she has three servings of produce at
lunch, perhaps in a big salad, and three at dinner, with one
or two servings at breakfast.
also said that, while eating produce is important, "I
think the top dietary priority for Americans should be to
reduce the high quantities of highly processed foods that have
become daily staples."
researchers noted that they found an association between
mortality and produce consumption ó not a cause-and-effect
relationship. Whatís missing to make that conclusion, they
said, are such aspects as calorie and salt consumption
World Health Organization in 1990, and later several national
governments, recommended people eat at least five servings of
fruits and vegetables ó "five a day" ó to
protect against cardiovascular disease and some cancers.
current research, scientists used the 2001-08 Health Surveys
for England for more than 65,000 people 35 and older, which,
unlike some other population samples, included a random
national sample. They reported eating an average of 3.8
servings of produce ó 1.5 of them vegetables. The study didnít
know how many of those were French fries, which tops many
lists of vegetable consumption.
at least seven servings was linked to a 42 percent lower risk
of death from all causes, 25 percent lower from cancer and 31
percent lower from heart disease or stroke, after excluding
deaths within the first year of the monitoring period.