Aim for 5+2 Servings of Veggies and Fruits

Aim for 5 servings of veggies and 2 servings of fruit each day!

A recently published study suggests that eating seven or more servings of vegetables and fruit a day can reduce your risk of death by more than 40%! The greatest effect came from eating vegetables with fruit providing smaller but still significant benefits. If you’re not close to eating seven servings, that’s okay. Just start by adding in one or two more servings a day. The clear message is that the more servings of produce you eat, the better. Since veggies provided more benefit, aim for 5 servings of veggies and 2 servings of fruit. Make sure to choose fresh or frozen fruit without added sugar as these were the forms with the greatest benefit.

This delicious salad serves 4 as an entrée or 8 as a side dish. From A Year in a Vegetarian Kitchen by Jack Bishop.

Radish and White Bean Salad

  • 2-3 bunches radishes (about 1 lb), trimmed and thinly sliced
  • 2 (15-oz) cans white beans, rinsed and drained
  • 15 cherry tomatoes, halved
  • 8 kalamata olives, pitted and chopped
  • 1 tbsp. capers, drained
  • 2 tbsp. freshly minced mint or parsley
  • 3 tbsp. olive oil
  • 2 tbsp. freshly squeezed orange juice
  • salt
  • 8 cups mixed baby greens

  1. In a medium bowl, stir together the first 6 ingredients.
  2. Drizzle olive oil and orange juice over salad and toss.
  3. Season with salt to taste. At this point it can be set aside for an hour or so.
  4. Divide greens among 4-8 plates. Spoon some of the radish salad over each portion and serve.

Enjoy!


Sharon Lehrman, MPH, RD, LD, is a registered dietitian with a private practice and corporate wellness business in Minneapolis, Minnesota. You can read health-related articles, subscribe to her free monthly nutrition newsletter, or contact her at www.nutritionhealthandwellness.com.

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