The small change Top 10 DAILY Countdown to Wellness - Tip # 5: Eat at least 5 servings of fruit and vegetables each day!

In the world of medicine, if I can put you on a pill, I can see you every three months for the rest of your life. That’s how we make money in medicine. If I put you on a plant-based diet and get you better, I probably won’t see you again.   James Bennie, M.D.

I’m not a vegetarian or vegan, but if I had to choose between eating only fruits and vegetables or meat for the rest of my life, I’d happily choose fruits and veggies. As a kid, I loved them and still crave the nostalgic taste of fresh corn, carrots, tomatoes, beets, and turnip greens from my grandparents’ garden or a local farmer’s truck. It’s one of my fondest childhood memories.

But things have changed. While I’m grateful to have access to decent produce from farmers’ markets and grocery stores, in today’s fast-paced world, where fast food is the norm, far too many children will never experience eating fresh produce daily as I did, even though I was considered poor by most standards. Many of them don’t realize that the “red stuff” on their pizza was once a juicy, ripe tomato. 

Currently, only about 10% to 12% of adults and children meet the USDA's recommended intake of at least five servings of fruits and vegetables per day. However, this can improve—one fruit, one vegetable, and one day at a time.

Like water, food is medicine, and fruits and vegetables are some of the most powerful options available. They’re loaded with vitamins, minerals, antioxidants, and fiber. Making them a daily staple, rather than an occasional choice, can lower your risk of chronic diseases, support digestion, strengthen your immune system, and promote radiant skin.

This week, I’m sharing 10 practical ways to add five or more servings of produce to your daily routine.

1. Choose fresh whenever possible.

2. Frozen vegetables are an excellent substitute. Stock up when they’re on sale.

3. Choose canned fruit packed in water.

4. Canned vegetables labeled "reduced sodium" or "no-salt-added” are healthier.

5. Start your day with fruits – add them to your breakfast.

6. Keep fresh fruits visible and convenient – make them your go-to snack.

7. Fill half your dinner plate with vegetables –the more colorful, the more nutritious.

8. Have fun experimenting with soups, salads, stir-fries, and pasta.

9. Make vegetables “the star” - try a meatless dinner one day a week.

10. Enjoy dried fruits with no added preservatives for a naturally sweet treat.

When it comes to eating fresh fruits and veggies, people often say they cost too much. I say, “Your body is the only one you’re going to get; it is your only means of experiencing life. So, isn’t it worth the investment?”   

Eat well; Be Well!

For additional wellness tips, subscribe to my small change Weekly Wellness Tips at https://www.myrtlerussell.com/contact-us.