As a nine-year-old, I couldn’t wait for my Grandparents to arrive for Christmas. Since they lived in Canada and we lived in California, we didn’t get to see them enough. Plus, they had eight kids and an old station wagon that could barely make the 1000 mile journey.

In December of 1972, as they tumbled out of the station wagon onto our front lawn, my Grandfather scooped me up in his arms, gave me the biggest hug, and presented me with a bag of beautiful mandarin oranges. His face was glowing with joy as we each peeled the thin skins of that winter citrus fruit and slowly ate each segment. Me and my grandfather had never tried mandarins before and we both fell in love with this magical fruit that day, sitting on my front porch, together. This moment is one of my fondest childhood memories.

Fruit and vegetables ARE magical. They are loaded with fiber, micronutrients, energy, and mostly smell and taste so good. They are mood boosters, feed our healthy gut bacteria, and can lead to meaningful connections. I am a certified vegetable and fruit aficionado, happily sharing my enthusiasm for these fiber and nutrient powerhouses with the people I serve at our rural community clinic. However, many people are not eating the recommended daily dose.

How do we help others rekindle their connection to fruit and vegetables?

Most Americans eat only one serving of fruit and 1½ servings of vegetables daily, far less than what’s recommended. And a quarter of the vegetables consumed are potatoes, and half of those are consumed as fries. I think we need to keep it simple and start with realistic goals that people can achieve. I am excited to share this research with you in the hopes of increasing fruit and veggie intake in America, one bite at a time.

How many servings of Fruit and Veggies a Day to improve health outcomes?

A 2021 study in the journal Circulation backs up the long-standing nutritional guideline that consuming five daily servings of a variety of fruits and vegetables increases lifespan. More specifically, the study encouraged participants to consume at least 2 servings of fruits and 3 servings of vegetables daily.

“People who eat five servings of vegetables and fruit daily have 13 percent lower risk of all-cause death compared to people who eat two servings of fruit and vegetables per day,” says Dong Wang, a faculty member at Harvard Medical School and Brigham and Women’s Hospital in Boston, and one of the study’s researchers. They also had a 12% lower risk of death from cardiovascular disease, a 10% lower risk from cancer, and a 35% lower risk from respiratory disease, compared with people who ate just two daily servings.

The Dietary Guidelines for Americans recommend 2½ cups of vegetables and two cups of fruit daily, which totals about nine servings per day. One “serving” is a half-cup of any vegetables or fruits or a whole cup of salad greens. This study found that after 5 servings a day, there was no additional decrease in mortality. In a way, this is good news.

If we can just encourage people to eat 2 pieces of fruit a day and one serving of veggies with each meal, we are making a significant impact in improving health outcomes.

Eating a rainbow of fruits and vegetable is key because they each contain different beneficial nutrients and antioxidants. According to the study, fruits and vegetables, including leafy greens, citrus fruits, and berries, were associated with lower mortality.

However, starchy vegetables such as peas, corn, and potatoes were not associated with a reduced risk of death or chronic diseases. The study results didn’t find harm or an increased risk of mortality from these options, but they also didn’t decrease mortality. Consider them neutral.

More good news – It doesn’t seem to matter whether people consume fresh, frozen or canned fruits and vegetables. They all offer similar nutrient values. The main consideration is promoting affordable and appealing fruits and veggies based on the individuals’ taste and preferences.

More resources from our Article Library

• Plant Based Eating Recipes and Resources
• Carbohydrate Counting Resources

Read more in this Circulation Article.

Want to learn more about this topic?

You are invited to join our Virtual Conference on April 13 -15th. Our expert speaker, Ashley LaBrier, MS, RD, CDCES, will be providing a half-day presentation on this important topic!

Virtual DiabetesEd Specialist Conference
30+ CEs | April 13-15, 2022

Whether you are new to diabetes or a seasoned expert, you’ll benefit from this virtual conference with the latest research plus critical content that you can immediately apply to your clinical practice.

If you are seeking a state-of-the-art review of current diabetes care, this course is for you. Our team has been fine-tuning this course for over fifteen years, and we know what you need. This program can also be a great addition to your CDCES or BC-ADM exam study plan.

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Team of expert faculty includes:

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• Ashley LaBrier, MS, RD, CDCES, Diabetes Program Coordinator

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Virtual DiabetesEd Specialist Conference Basic | 30+ CEs

Deluxe Option for $499: Virtual Program includes:

• Q & A Session with the instructor after each webinar.
• LIVE Presentations by our team of experts.
• State of the art review of current diabetes care and technology.
• Resources for each session.
• Access to free podcasts and video recordings within a week of each live session for one year.

Don’t worry if you can’t make it live. Your registration guarantees access to the recorded version in the Online University.

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