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Walk with Wingman #5 National Fruits and Veggies Month

How many fruits and vegetables do you eat a day? A week?

You may have read books by several amazing authors such as Dr. B (Dr. Will B) and Dr. Megan Rossi, who advocates for plant diversity as a key element to a healthy gut (and a healthy body and mind). Both Drs. B and Rossi recommend that we aim to consume thirty different vegetables a week.

This is not just Daphne’s opinion. There are data to support the health benefits of eating fruits and vegetables (and please let’s not go on about the carbs…). An article from Circulation, published in 2021 provides some insight based on pooled, self-reported global health and diet information. When compared with study participants who ate two servings of fruit and vegetables a day, those that ate five had significant health improvements including:

  • 13% lower risk of death from any cause

  • 12% lower risk of death from heart disease or stroke

  • 10% lower risk of death from cancer

Now is your chance to add more fruits and veggies to your plate, bowl, or mug. The goals of NFVM are to encourage YOU to create new fruit and vegetable habits. You can add one or more fruit and/or veggie to your daily routines or even be bold and try one you’ve never tried before!

What are some tips to add more plants to your plate?

  • Make plant-based foods the main attraction on your plate.

  • Make a dish that combines multiple vegetables and grains.

  • Make fruits and vegetables part of snack time (fill up the snack bowl weekly).

  • Use lots of vegetables when making sauces and soups.

  • Add fruits and veggies to your shake or smoothie.



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