Put the Kibosh on Inflammation!

Fruits and Vegetables are the powerhouses that provide strength to the foundation of your health and can put the kibosh on inflammation. Fruits and vegetables are the pharmacy on your plate!

Health Benefits of Fruits and Vegetables:

Fruits and vegetables are rich in essential vitamins, minerals, antioxidants, and dietary fiber.

Including a wide variety of naturally nutrient-rich fruits and vegetables in your diet can help:

• support a healthy immune system,

• reduce inflammation,

• maintain a healthy weight,

• reduce the risk of chronic diseases (such as heart disease, certain cancers, diabetes, and auto-immune conditions),

• improve digestion,

• and promote overall vitality, health, and well-being.

Dietary Recommendations for Fruits and Vegetables:

How many fruits and vegetables are needed to reap the benefits listed above? The Centers for Disease Control and Prevention (CDC) and the U.S. Department of Agriculture (USDA) recommend adults aim for 1½ to 2 cups of fruits and 2 to 3 cups of vegetables per day, depending on factors such as age, sex, and physical activity level.

For my visual readers, that is basically, half or more of your plate/meal in fruits and vegetables at every meal.

Adding Fruits and Vegetables to the Diet:

Try adding a few fruits to your breakfast meal:

• Add an orange, fresh pineapple, or other fresh fruit to breakfast

• Add dried fruit such as raisins to your cereal

• Add fresh berries to your hot cereal such as blueberries or strawberries

• Grab an apple or banana and eat it as you drive to work (grab a handful of nuts or seeds as well so you will not be hungry 2 hours later).

Try adding vegetables to your lunch and dinner meals:

• Add a side salad such as Simple Romaine Salad.

• Add vegetable sticks such as carrots, celery, cucumber, red bell peppers, broccoli

• Add a side of 1-2 cooked vegetables such as green beans, cabbage, beets, and greens.

Need more ideas here is a link to Dana’s Start a New YOU!® Cookbook

In our Start a New YOU!® Program we help our participants into a step-by-step process of increasing fruits and vegetables and guide them on how to kick inflammation to the curb for good. To learn more click HERE.

Blue Skies,

Dana West, RD, LD, DIPACLM

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