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Lifesaving Fruit and Vegetable Diet Need Only Be Three Portions — Study

  • August 29, 2017

If you’re put off by dietitians’ recommendations to load up on fruits and vegetables every day, take comfort in knowing that a new study shows that a more modest offering of just three to four portions a day are as healthy as twice that amount, The Guardian reports. The findings should offer hope to those who can’t afford extra quantities of these healthful foods.

I would say that just about everyone would do well by eating more vegetables, especially since most people probably aren’t consuming anywhere near even the minimal amounts suggested in The Guardian’s article. Low in calories, high in fiber and with almost all the vitamins and minerals your body needs, vegetables are a nutritional cornerstone. While many think vegetables equate to a few leaves of lettuce and some tomatoes, there's a wide variety of veggies available, and you can use them in a number of different ways.

Homegrown sprouts and fermented vegetables are other options that can significantly improve your diet. Fermenting is one of the best ways to turn ordinary vegetables into superfoods. The culturing process produces beneficial microbes that are extremely important for health as they help balance your intestinal flora, thereby boosting overall immunity.

Of course, fruits are good too, as they offer many vitamins, enzymes and minerals — but remember to eat them in moderation, as they contain fructose. My best recommendation for fructose is to limit it to 25 grams per day, from all sources, and as little as 15 grams a day if you're diabetic or have chronic health issues (including the fructose from whole fruits). Also remember to balance your diet with healthy fats, organic pastured meats and dairy — and moderate protein.