Health Benefits

Written By Matthew Bond
“Only 1 in 10 Adults Get Enough Fruits or Vegetables.”
— Centers for Disease Control and Prevention

  • The average American does not eat the recommended daily servings of fruit, vegetables, low-fat dairy, whole grains, or seafood, among other food groups (USDA 2021, 2015). They do, however, consume much more than the recommended servings of protein and saturated fat (NIH 2019). Saturated fat is the predominant type of fat found in meat and cheese (American Heart Association 2021). Eating less meat alone is not a ‘magic bullet’ for a healthy diet, but it could be a helpful challenge to get closer to the daily recommended servings of each food group.

  • Eating less meat can facilitate consuming more fiber and more nutrient-dense (as opposed to calorie-dense) whole foods; this is beneficial for body weight management, diabetes control, reducing cancer and heart disease risk, and more (Mayo Clinic 2021, Harvard Health 2015). Fiber-rich foods include beans, whole wheat bread, berries, and leafy green vegetables.

  • Help yourself to consume a balanced, plant-centered diet (something recommended by registered dieticians) by experimenting with a wide variety of fresh foods during Meatless March (PCRM 2021).

Few Americans eat the recommended amount of whole grains.


Sources

(USDA 2021) https://www.ers.usda.gov/data-products/ag-and-food-statistics-charting-the-essentials/food-availability-and-consumption/

(USDA 2015) https://www.ars.usda.gov/news-events/news/research-news/2015/consumers-missing-out-on-health-benefits-of-seafood-consumption/

(NIH 2019) https://directorsblog.nih.gov/2019/10/01/americans-are-still-eating-too-much-added-sugar-fat/

(American Heart Association 2021) https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats

(Harvard Health 2015) https://www.health.harvard.edu/blog/making-one-change-getting-fiber-can-help-weight-loss-201502177721

(PCRM 2021) https://www.pcrm.org/news/health-nutrition/plant-centered-diets-lower-risk-cardiovascular-disease-middle-age

(CDC 2021) https://www.cdc.gov/nccdphp/dnpao/division-information/media-tools/adults-fruits-vegetables.html

Matthew Bond
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