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Aim for 5+2 Servings of Veggies and Fruits

Aim_for_5

Aim for 5 servings of veggies and 2 servings of fruit each day!

A recently published study suggests that eating seven or more servings of vegetables and fruit a day can reduce your risk of death by more than 40%! The greatest effect came from eating vegetables with fruit providing smaller but still significant benefits. If you’re not close to eating seven servings, that’s okay. Just start by adding in one or two more servings a day. The clear message is that the more servings of produce you eat, the better. Since veggies provided more benefit, aim for 5 servings of veggies and 2 servings of fruit. Make sure to choose fresh or frozen fruit without added sugar as these were the forms with the greatest benefit.

This delicious salad serves 4 as an entrée or 8 as a side dish. From A Year in a Vegetarian Kitchen by Jack Bishop.

Radish and White Bean Salad
⦁ 2-3 bunches radishes (about 1 lb), trimmed and thinly sliced
⦁ 2 (15-oz) cans white beans, rinsed and drained
⦁ 15 cherry tomatoes, halved
⦁ 8 kalamata olives, pitted and chopped
⦁ 1 tbsp. capers, drained
⦁ 2 tbsp. freshly minced mint or parsley
⦁ 3 tbsp. olive oil
⦁ 2 tbsp. freshly squeezed orange juice
⦁ salt
⦁ 8 cups mixed baby greens
⦁ In a medium bowl, stir together the first 6 ingredients.
⦁ Drizzle olive oil and orange juice over salad and toss.
⦁ Season with salt to taste. At this point it can be set aside for an hour or so.
⦁ Divide greens among 4-8 plates. Spoon some of the radish salad over each portion and serve.
Enjoy!

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DID YOU KNOW?

About 108 million people in the U.S. have at least one chronic disease such as heart disease, diabetes, asthma, hypertension or osteoarthritis.
Unhealthy lifestyles lead to chronic disease – smoking, poor nutrition, physical inactivity, and alcohol consumption account for 800,000+ deaths annually.
68% of Americans are overweight.
Chronic disease related to lifestyle account for 70% of the nation’s medical costs.
80% of heart disease is preventable.
50% of premature deaths in the U.S. are related to modifiable lifestyle factors.

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