The right “5-a-day” mix is 2 fruit and 3 vegetable servings for longer life

Research Highlights:

• Higher consumption of fruits and vegetables is associated with a lower risk of death in men and women, according to data representing nearly 2 million adults.
• Five daily servings of fruits and vegetables, eaten as 2 servings of fruit and 3 servings of vegetables, may be the optimal amount and combination for a longer life.
• These findings support current U.S. dietary recommendations to eat more fruits and vegetables and the simple public health message “5-a-day.”   

DALLAS, March 1, 2021 — Studies representing nearly 2 million adults worldwide show that eating about five daily servings of fruits and vegetables, in which 2 are fruits and 3 are vegetables, is likely the optimal amount for a longer life, according to new research published today in the American Heart Association’s flagship journal Circulation.

Diets rich in fruits and vegetables help reduce risk for numerous chronic health conditions that are leading causes of death, including cardiovascular disease and cancer. Yet, only about one in 10 adults eat enough fruits or vegetables, according to the U.S. Centers for Disease Control and Prevention.

“While groups like the American Heart Association recommend four to five servings each of fruits and vegetables daily, consumers likely get inconsistent messages about what defines optimal daily intake of fruits and vegetables such as the recommended amount, and which foods to include and avoid,” said lead study author Dong D. Wang, M.D., Sc.D., an epidemiologist, nutritionist and a member of the medical faculty at Harvard Medical School and Brigham and Women’s Hospital in Boston.

Wang and colleagues analyzed data from the Nurses’ Health Study and the Health Professionals Follow-Up Study, two studies including more than 100,000 adults who were followed for up to 30 years. Both datasets included detailed dietary information repeatedly collected every two to four years. For this analysis, researchers also pooled data on fruit and vegetable intake and death from 26 studies that included about 1.9 million participants from 29 countries and territories in North and South America, Europe, Asia, Africa and Australia.

Analysis of all studies, with a composite of more than 2 million participants, revealed:

• Intake of about five servings of fruits and vegetables daily was associated with the lowest risk of death. Eating more than five servings was not associated with additional benefit. 
• Eating about two servings daily of fruits and three servings daily of vegetables was associated with the greatest longevity.
• Compared to those who consumed two servings of fruit and vegetables per day, participants who consumed five servings a day of fruits and vegetable had a 13% lower risk of death from all causes; a 12% lower risk of death from cardiovascular disease, including heart disease and stroke; a 10% lower risk of death from cancer; and a 35% lower risk of death from respiratory disease, such as chronic obstructive pulmonary disease (COPD).
• Not all foods that one might consider to be fruits and vegetables offered the same benefits. For example: Starchy vegetables, such as peas and corn, fruit juices and potatoes were not associated with reduced risk of death from all causes or specific chronic diseases.
• On the other hand, green leafy vegetables, including spinach, lettuce and kale, and fruit and vegetables rich in beta carotene and vitamin C, such as citrus fruits, berries and carrots, showed benefits.

“Our analysis in the two cohorts of U.S. men and women yielded results similar to those from 26 cohorts around the world, which supports the biological plausibility of our findings and suggests these findings can be applied to broader populations,” Wang said.

Wang said this study identifies an optimal intake level of fruits and vegetables and supports the evidence-based, succinct public health message of ‘5-a-day,’ meaning people should ideally consume five servings of fruit and vegetable each day. “This amount likely offers the most benefit in terms of prevention of major chronic disease and is a relatively achievable intake for the general public,” he said. “We also found that not all fruits and vegetables offer the same degree of benefit, even though current dietary recommendations generally treat all types of fruits and vegetables, including starchy vegetables, fruit juices and potatoes, the same.”

A limitation of the research is that it is observational, showing an association between fruit and vegetable consumption and risk of death; it does not confer a direct cause-and-effect relationship.

“The American Heart Association recommends filling at least half your plate with fruits and vegetables at each meal,” said Anne Thorndike, M.D., M.P.H., chair of the American Heart Association’s nutrition committee and an associate professor of medicine at Harvard Medical School in Boston. “This research provides strong evidence for the lifelong benefits of eating fruits and vegetables and suggests a goal amount to consume daily for ideal health. Fruits and vegetables are naturally packaged sources of nutrients that can be included in most meals and snacks, and they are essential for keeping our hearts and bodies healthy.” 

Co-authors are Yanping Li, Ph.D.; Shilpa N. Bhupathiraju, Ph.D.; Bernard A. Rosner, Ph.D.; Qi Sun, M.D., Sc.D.; Edward L. Giovannucci; Eric B. Rimm, Sc.D.; JoAnn E. Manson, M.D., M.P.H., Dr.P.H., FAHA; Walter C. Willett, M.D., Dr.P.H.; Meir J. Stampfer, M.D., Dr.P.H.; and Frank B. Hu, M.D., Ph.D.

The study was funded by the National Institutes of Health, the American Heart Association and the National Institute of Diabetes and Digestive and Kidney Diseases of the National Institutes of Health.

Eating This Food Could Shorten Your Life by 36 Minutes, Says New Study

Your beloved hot dog could be decreasing the number of candles on your birthday cake.

Public health professors from the University of Michigan judged more than 5,800 foods and ranked them according to their "nutritional disease burden," as well as their estimated environmental impact—otherwise known as carbon footprint, which is the number of greenhouse gases (like carbon dioxide) that emit from our actions (such as cars, households, and power plants), as defined by the United States Environmental Protection Agency (EPA).

This investigation bounces off the Health Nutritional Index (HENI), a guide that tallied which foods would likely extend or reduce one's life expectancy by minutes, which was based on the Global Burden of Disease (GBD), a resource that measures the health challenges around the world where illness and morality are linked with a single food choice. The current researchers used 15 of the dietary risk factors and disease burden predictions from both scoring systems and matched these numbers with a food survey conducted in America.

When it came to calculating how food (including production, processing, preparation, and waste) affects the globe, the authors turned to IMPACT World+ (a method designed to assess the damage on the ecosystem and human health) where they applied 18 environmental indicators.

Lastly, the researchers divided the results into three zones: Red, yellow, and green. (Yes, like a traffic light.) The foods that landed in the red zone were found to have poor nutritional value and/or a high environmental impact, which is why the study authors recommend limiting—even avoiding—these foods in the diet.

However, they advise that we focus on eating foods that were placed in the green zone since these items offered the most nutritional benefits with minimal impacts on the environment.

pork chops

Their findings, which were published in the journal Nature Food, revealed the following: Consuming a hot dog—or one serving of beef, lamb, pork, processed meats, or greenhouse-grown vegetables—could shorten a healthy lifespan by 36 minutes. Yet one serving of nuts, legumes, certain seafood options like fatty fish, and field-grown fruits and vegetables may add 26 minutes to your life.

Furthermore, they concluded that swapping out only 10% of your daily intake of red zone foods for green zone foods can possibly result in 48 more minutes of "healthy minutes" per day while also reducing your carbon footprint by one-third.

"These findings do not surprise me," says Mitzi Dulan, RD, CSSD, founder of simplyFUEL.com. "The study really reinforces the general suggestion that we should eat more fruits, vegetables, nuts, legumes, and seafood while aiming to reduce our processed meat and beef consumption. And it does get even more specific at combining carbon footprint with nutrition."

If you're an unofficial follower of the carnivore diet who is interested in trying a few meatless substitutions, Dulan advises starting with a popular vegetarian/vegan protein. "I love substituting lentils for the meat in meatballs," she says. "And my recipe is delicious."

chickpeas

She also recommends finding creative uses for chickpeas. "I smash chickpeas and toss them into a salad with chopped celery, grapes, Dijon mustard, apple cider vinegar, and plain Greek yogurt. Or try adding chickpeas into a pita with some leafy greens."

But you don't have to bid farewell to frankfurters forever. "If you really love hotdogs, I would say you can still enjoy them a few times a year," concludes Dulan. "Just don't make them a staple in your refrigerator."

Now, be sure to read The #1 The Best Diet for a Longer Life, Says Dietitian. Then, to get healthy tips delivered straight to your inbox, sign up for our newsletter!

15 Foods You Need in Any Emergency

Natural disasters, power outages, and other unexpected events can leave you scrambling for what to eat — unless you planned ahead and stocked up on these shelf-stable supplies.

Shelf-stable foods can be just as healthy as fresh ones if you know what to choose.

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A dinner emergency used to be when you ran out of bread crumbs halfway through making chicken Parm. But within the last year, most of us have had a glimpse of situations that are a little more dire: power outages, natural disasters, and an ongoing pandemic that has forced us to reevaluate our usual strategies in the kitchen.

If there is a lesson to be learned from it all, it’s this: It pays to plan ahead. Stocking your pantry with healthy and shelf-stable foods means you’ll never go hungry, and you’ll always have a solid meal strategy in place. And that can help with regular, run-of-the-mill weekday emergencies, too.

Below is a list of emergency foods to keep stashed in your pantry. As the U.S. Department of Agriculture (USDA) notes, unless otherwise indicated, their shelf life ranges from one month to five years.

Low-Sodium Canned Beans and Other Legumes

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Don’t just stick to beans — the entire category of legumes, which includes lentils and dried peas, is a top plant-based source of fiber and protein, as a study published in October 2015 in Clinical Diabetes showed. From traditional red beans and rice to homemade hummus, legume recipes come together quickly and with minimal prep or additional ingredients. And when you add beans to foods like brown rice, you’re creating what is known as a complete protein. Complete proteins have all the essential amino acids (the building blocks of protein) your body needs to stay healthy, according to Cleveland Clinic. Other complete proteins mostly come from animal sources, which tend to be more perishable.

The one caveat about canned foods in general: They tend to contain a lot of sodium. For example, canned black beans have 400 milligrams (mg) of sodium per half-cup serving, which is 17 percent of the recommended amount of sodium for the day, according to the American Heart Association. To get around that, opt for a low-sodium brand at the market and give it a thorough rinse before use; Today’s Dietitian says this will reduce the amount of sodium by more than 40 percent. Bonus: Canned beans don’t need to be cooked, so if you’re without power, you can easily open a can and enjoy!

Shelf life: Two to five years

2

Dry Whole Grains

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Whole grains are an incredibly nutritious part of any meal, whether you’re in a state of emergency or not. A study published in October 2020 in the journal Nutrients found that the more servings of whole grain foods in your diet, the lower your risk of developing coronary heart diseases, diabetes, obesity, and certain gastrointestinal disorders. There are plenty of whole-grain options available to keep things interesting.

In general, people tend to use whole grains in savory dishes, but they’re equally delicious and beneficial in sweet dishes. For example, old-fashioned rolled oats, steel-cut oats, and quinoa all make delicious breakfast options. They will store best in their whole (rather than ground) form. The grains that tend to last the longest include barley, brown rice, popcorn (yes, it counts!), farro, spelt, oats, and quinoa, according to Oldways Whole Grains Council.

Shelf life: One to three years in the pantry (longer in the freezer)

3

Unsalted Nuts and Seeds

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Nuts and seeds are a great calorie-dense staple, rich in fiber, plant-based protein, and healthy fats, according to the journal Nutrients. They are also incredibly versatile. You can enjoy a handful as a snack, sprinkle some on top of oatmeal, yogurt, and salads, or even use them in place of bread crumbs on meat, poultry, or fish before baking. The Nutrients study also found that eating nuts regularly is associated with lower cholesterol and lower risk of gallstones, type 2 diabetes, and cardiovascular disease. In fact, another study that used data from the Nurses’ Health Study and the Health Professionals Follow-up Study found that eating nuts daily was linked to a longer, healthier life.

They’re perfect in an emergency because, while they can be added to any dish, they don’t have to be cooked. If you don’t have power, go nuts! And don’t forget seeds — chia, flax, sesame, and sunflower seeds all contain those healthy fats and fiber too, according to research, and chia and ground flax seeds are both sources of heart-healthy omega-3 fatty acids.

Shelf life: Six to 12 months (bagged), 12 to 24 months (canned), per the Greater Pittsburgh Food Bank

4

Natural Nut and Seed Butters

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These have all the benefits of nuts and seeds but in spreadable form, so you can liven up your toast or smoothie or make a good old-fashioned sandwich. Watch out for processed varieties that add salt and sugar to their jars; ideally, you want an ingredients list that’s just nuts or seeds and oil, with maybe a little salt. Any other ingredients are unnecessary additives, so skip them.

Shelf life: Six to 24 months unopened, 2 to 3 months once opened when stored at room temperature, per the University of Nebraska in Lincoln 

5

Tinned Low-Mercury Fish Packed in Water

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Canned goods are known to last a long time, but canned meats tend to get a bad rap (looking at you, canned ham!) because they tend to be highly processed and packed with sodium, as a study published in June 2015 in the American Journal of Clinical Nutrition found. Instead, pack your pantry with cans or pouches of fish, such as salmon and tuna, that’s packed in water (not oil) to keep calories in check. If it’s tuna that floats your boat, opt for chunk light tuna over white or albacore; it’s lower in mercury, according to the Environmental Defense Fund (EDF). Excess mercury in the diet can cause neurological symptoms, especially in young children, says the Environmental Protection Agency (EPA).

The EDF recommends limiting tuna to once per week and choosing other healthy fish, such as salmon, the rest of the time. Both salmon and tuna are excellent sources of protein and healthy fats (especially heart-healthy omega-3s, according to the National Institutes of Health (NIH)) and, like the best foods in an emergency, can be enjoyed straight out of the can. Who ever said an emergency can’t be an adventure, too? If you have the time and tools, mix in a little bit of olive oil, vinegar, and pepper (more on these later in the list) for a simple but delicious salmon or tuna salad.

Shelf life: Two to five years

6

Canned Fruits and Veggies

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Like other canned foods, fruits and veggies can have added sodium, but a previous study found that these foods in canned form are not a significant source of sodium in the American diet, and that eating canned foods frequently was actually associated with a higher total nutrient intake. You can always opt for fruit packed in its own juices and vegetables that have no added salt, or drain and rinse these foods.

Canned produce is sometimes viewed as nutritionally “less than” its fresh or frozen counterparts, but, according to the Produce for Better Health Foundation, research shows that canned produce may be nutritionally comparable to fresh or frozen. In fact, some nutrients are more readily available to the body after the canning process, and you can’t beat the convenience in or out of an emergency situation!

According to USDA data, canned tomatoes (technically a fruit) can be added to a number of dishes to add color, flavor, and a boost of fiber, vitamin C, and lycopene, which research has shown is better absorbed by your body when the tomatoes are cooked.

Shelf life: One to five years (depending on acidity)

7

Dried Fruit

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Fresh or frozen fruit is always the richest source of vitamins, minerals, and fiber. While dried fruit still contains much of this, it can lose some of its vitamins during the drying process, according to A Healthier Michigan. Additionally, dried fruit often has sugar added to it, and because most of the water has been removed, it is much easier to eat a larger portion of dried fruit — as Harvard Health Publishing points out, the calories and sugar from dried fruit can add up quickly. But dried fruit is a good backup when fresh or frozen varieties aren’t available.

Apples, pineapple, and cranberries are just a few of the many fruits that can be dehydrated, and dried fruit was associated with improved diet quality overall in a study published in October 2020 in the Journal of the Academy of Nutrition and Dietetics. Removing the majority of the water from fruit makes it last much longer in your pantry, and dried fruit is another ready-to-eat food that can be grabbed in an emergency or any day of the week. Mix with a handful of nuts for a quick and easy trail mix. Just be sure to choose a dried fruit that has as little added sugar as possible, since you don’t want to derail your longer-term health goals or experience a sugar crash during a disaster. This is where portion control becomes extra important. Stick to the ¼ cup serving recommended by the Produce for Better Health Foundation, or less, when enjoying dried fruit.

Shelf life: Six months (unopened), one month (opened), per the University of Nebraska in Lincoln

8

Jerky

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Jerky is the very definition of a perfect emergency food because enough water has been removed to prevent the growth of microorganisms at room temperature, as the University of Kentucky notes. It’s been a favorite of modern-day hikers and other people on the move for centuries, and today you can find versions made from anything: beef, venison, alligator, even mushrooms. As with dried fruit, jerky is dehydrated to remove the majority of the water from the main ingredient. Meat-based jerky is a high-protein snack, according to USDA data, packing 11 grams of protein per 1 ounce serving. This will help keep you feeling full until your next meal.

Shelf life: One year (commercially prepared)

9

Shelf-Stable Milk

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Powdered milk dropped a few notches in popularity over the past few decades, but since the beginning of the pandemic, sales have exploded — increasing by 375 percent according to Dairy Reporter. With limited access to grocery stores, people recognized the usefulness of self-stable milk once again. Simply add water and mix, and you've got milk even if you don’t have power!

You can also stock your shelves with liquid milk that has been treated with ultra-high temperature processing (UHT) to make it shelf-stable. Brands like Horizon offer this kind of milk in cardboard Tetra Pak packaging, but a study published September 2019 in the journal Heliyon found that temperature may still affect milk quality, so it’s best to keep it stored at around 68 degrees F or below. Nutritionally, UHT milk is practically identical to other cow’s milk: It packs over 8 grams (g) of protein and is a good source of vitamins A and D as well as an excellent source of calcium, according to the USDA. If you’re vegan or lactose-intolerant, look for a Tetra Pak shelf-stable dairy-free milk that matches dairy milk’s nutritional profile as closely as possible. Unsweetened soy milk, for instance, is a great alternative.

Shelf life: Dry milk, three to five years at cool temperatures; Tetra Pak milk boxes, six months, per Tetra Pak

10

Bottled Water

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Safe water is the number-one must when it comes to emergency preparedness because adequate water intake each day is essential to maintaining good health, according to the Centers for Disease Control and Prevention (CDC). Place a couple of gallons of spring water in the basement or the back of the pantry so that they’re there if you need them. This is especially important if you have well water, as you may lose access to your water if the power goes out and electric pumps fail. According to the National Academies of Sciences, Engineering, and Medicine, the average adult woman should drink about 9 cups of water per day and the average man should have about 13 cups each day, so have enough on hand to keep your family properly hydrated for at least a few days.

Shelf life: Will last indefinitely, but it’s best to replace bottled water after a few years, per Food Safety magazine

11

Root Vegetables

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Root vegetables can last much longer than other produce. The Farmers’ Almanac offers this cool (literally) hack: Store your root vegetables upright buried in sand between 32 and 40 degrees F, and they can last up to five months. If you’re avoiding white-fleshed potatoes because they’re “bad” for you, think again. When prepared whole (that is — not in the form of potato chips or french fries), potatoes with the skin on are a good source of fiber, folate, niacin, and phosphorus, as well as an excellent source of potassium and vitamins B6 and C, according to USDA data. And their orange-hued cousins, sweet potatoes, are excellent sources of vitamin A — packing more than 100 percent of the recommended daily value in just one five-inch sweet potato, per the USDA.

Shelf life: Two to five months if stored in sand between 32 and 40 degrees F

12

Sodium-Free Stock or Broth

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Whether you prefer the flavor of vegetable, beef, or chicken, stock and broth can be used in a wide variety of recipes and as the base for a quick soup using some of the ingredients discussed above, such as canned tomatoes and black beans. Opt for no-salt-added brands to better control how much salt is in your final soup. The terms “stock” and “broth” are often used interchangeably, but they are technically different. Broth is made from boiling meat or vegetables, while stock is made from bones. Boiled bones makes stock a thicker liquid than broth, according to Food and Wine.

Shelf life: Twelve to 24 months for dry bouillon; two to three years for unopened canned broth; three years for broth in aseptic packages, per the Greater Pittsburgh Food Bank

13

Olive Oil

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Olive oil is packed with heart-healthy monounsaturated fats, which the American Heart Association points out may help lower the risk of heart disease. Olive oil is a staple for a reason. It can be used in a variety of ways, from cooking to making your own heart-healthy dressing. Just be sure to store it properly to extend its shelf life as much as possible. Oil stored in an opaque bottle in a cool spot will taste great longer, according to a study published in April 2015 in the Journal of Food Science and Technology. Olive oil is an incredibly nutritious part of a healthy diet. In fact, a report published in September 2019 in the journal Nutrients cited olive oil as one of the main reasons that people who follow the Mediterranean diet are so healthy, and regular consumption of olive oil is associated with improved heart health and decreased risk of certain types of cancer. What better way to keep your nutritional goals on track even in the face of adversity?

Shelf life: Six to 12 months unopened, 3 to 5 months once opened, per the University of Nebraska in Lincoln

14

Vinegar

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What is oil without vinegar? Sure, it’s shelf-stable, but it’s also incredibly versatile and can be used to kick up the flavor in a number of dishes. And it’s incredibly low in calories, adding loads of flavor without affecting your diet, according to Harvard School of Public Health. Vinegar can be added while cooking or paired with olive oil in a deliciously simple dressing for meat, poultry, fish, vegetables, or whole grains.

Shelf life: Replace within two years if unopened, one year if opened, per the University of Nebraska in Lincoln

15

Dried Herbs and Spices

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You may already have plenty of these on hand, but it’s worth noting that herbs and spices are an important part of any preparedness pantry, especially if you don’t have power and are making meals from the shelf-stable ingredients above. Herbs and spices will add a depth of flavor that might be lacking otherwise from such simple fare. Plus, a previous study found that herbs are a rich source of antioxidants, making them an excellent addition to any healthy diet.

No matter how you choose to stock your pantry, make sure to keep at least a handful of healthy ingredients on hand so that you’re ready if a catastrophe does strike. Even if an emergency never arises, which we hope it doesn’t, you’ll have a well-stocked pantry with plenty of healthy options to nourish your body.

Shelf life: One to two years for dried herbs; two to three years for ground spices; three to four years for whole spices, per the University of Nebraska in Lincoln