You Should Really Eat Your Fruits & Vegetables

An organic fruit and vegetable stand.

Fruits and vegetables are known to lower the risk of death from heart disease, certain cancers, and other causes. But eating those foods at certain meals may make the benefits even greater, according to a new study. 

  • Eating a Western-style lunch (typically containing refined grains, cheese, cured meat) was associated with a 44 percent increased risk of death from cardiovascular disease (CVD). 
  • Eating a fruit-based lunch was associated with a 34 percent reduced risk of CVD death.
  • Eating a vegetable-based dinner was associated with a 23 percent reduction in CVD death and a 31 percent reduction in all-cause mortality.
  • Consuming a snack high in starch after any meal was associated with a 50 percent increased risk of all-cause mortality and a similar increased risk in CVD-related death. 

Where do You Rate with Your Fruit & Vegetable Intake?

How many U.S. adults meet the daily recommendations for vegetable intake? According to the Centers for Disease Control and Prevention only 9 percent. We do only a little better with fruit, with about 12 percent making the grade.

Just How Many Fruits and Vegetables Should You be Eating Daily?   

 The 2015-2020 Dietary Guidelines for Americans suggests that adults should eat 1.5 to 2 cups of fruit per day and 2 to 3 cups of vegetables.



Click to See Our Sources

“Disparities in state-specific adult fruit and vegetable consumption . . .,” Centers for Disease Control and Prevention, Morbidity and Mortality Weekly Report, 11/17/17

“Starchy snacks may increase CVD risk; fruits and veggies at certain meals decreases risk,” American Heart Association, 6/23/21