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A 2010 analysis of prospective studies suggests consuming more veggies and fruit is associated with lower risk of heart disease, stroke, cancer, and premature death. Personalized Custom Name Watch Ya Step Kid Wu-Tang Clan Doormat
Although eating more vegetables is better, you don’t have to go from zero to nine servings a day. Perhaps your goal is eating one serving of vegetables at dinner. If you already do that, consider eating one vegetable or fruit at every meal.
Keep in mind that less-processed veggies are better. Rather than fries, try roasted potatoes seasoned with herbs or make a stir-fry of several colorful vegetables and drizzle them with a tasty vinaigrette.
2. Swap in whole grainsReplacing refined grains with whole grains will benefit your health. In a small 2017 study, 81 men and postmenopausal women were divided into two groups. Half followed a diet that contained whole grains, and the other half followed a diet that was calorically the same but contained refined grains. After 6 weeks, the whole grain group increased their resting metabolic rate (RMR). RMR is how many calories your body burns at rest.
Research from 2016 and 2020 link consuming more whole grains with reduced risk of diabetes, coronary heart disease, cardiovascular disease, and cancer.
Start small by replacing one refined grain each day with a whole grain — maybe it’s your breakfast toast or the pilaf you make with dinner. Experiment with different grains and flavorings to see which ones you enjoy most.
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