the magic # of servings/day of F&V to minimize CHD is...

_John_
_John_ Posts: 8,646 Member
edited February 9 in Food and Nutrition
4.3...according to a new study.

abstract: http://www.ncbi.nlm.nih.gov/pubmed/24088718

Actual data (adapted from the full text of above):
Relative risk Total fruits and vegetable servings/day
1.0 2.2
0.91 3.3
0.82 4.3
0.82 5.5
0.83 7.6-7.8

Replies

  • _John_
    _John_ Posts: 8,646 Member
    also the study concluded that total daily servings of fruits and veggies is more important than variety of the same #'s consumed when considering CHD.
  • BenjaminMFP88
    BenjaminMFP88 Posts: 660 Member
    This doesn't exactly come as a shocker, but I'm really interested to read the full study. Thanks for linking.
  • Shellz31
    Shellz31 Posts: 214 Member
    I love studies like this that explore nutrition as medicine. It really helps motivate me to eat healthy foods. Instead of just thinking an onion (for example) is unspecifically "good" for me, I can think how it reduces the risk of esophageal and colorectal cancers. It makes healthy eating much more important when you know WHY certain foods are healthy.

    Thanks for the link! :flowerforyou:
  • usmcmp
    usmcmp Posts: 21,219 Member
    What is CHD?





































    jk
  • _John_
    _John_ Posts: 8,646 Member
    What is CHD?

    a really long word that would make me exceed 60 characters in the thread title...
  • rllewell
    rllewell Posts: 234
    Coronary Heart Disease

    Over 4000 clinical studies show that eating the daily recommended amount of raw fruits and vegetables will lower the risk of chronic illness (cancer, heart disease, diabetes etc...) and deliver the vitamins and minerals your body needs daily. Medical science reminds us every day that good nutrition and good health go hand in hand. The problem is that most of us don’t eat nearly enough raw fruits and vegetables, especially not a wide variety every day. We find fruits and vegetables too inconvenient and too expensive and most fail to get the recommended 9 to 13 servings every day.

    I eat what I can in raw fruits and vegetables and I fill that gap by taking Juice Plus+ which is even more F&V!
  • usmcmp
    usmcmp Posts: 21,219 Member
    most fail to get the recommended 9 to 13 servings every day.

    That's a bit excessive. Did you know that according to the same people who suggested that a serving of fruit is 2 cups and a serving of vegetables is 2.5? That means one can of green beans (standard can) is a single serving of vegetables. You'd have to eat 9 cans of green beans to have 9 servings of vegetables. Even if you split it and did 5 servings of fruit and 5 servings of vegetables that's 1300 calories of banana and 500 calories of green beans. That's 20% below my TDEE without even getting in lean protein. Add 12 oz of chicken and I'm almost at 2200 calories.

    9-13 servings of fruit and vegetables is not a very balanced meal plan.
  • _John_
    _John_ Posts: 8,646 Member
    I was going to trash green beans in a joke about how "what, that's not lean protein" but in searching for whether or not that was true I found on nutritiondata.com that a serving of green beans has 110mg/70mg omega 3/omega 6 in one 44 calorie serving....

    wow...the more you know.

    My appologies to green beans...
  • neanderthin
    neanderthin Posts: 10,570 Member
    4.3...according to a new study.

    abstract: http://www.ncbi.nlm.nih.gov/pubmed/24088718

    Actual data (adapted from the full text of above):
    Relative risk Total fruits and vegetable servings/day
    1.0 2.2
    0.91 3.3
    0.82 4.3
    0.82 5.5
    0.83 7.6-7.8
    The more fruit and vegetables one eats the further away from the control group you get, which is basically the SAD diet group which everything seems to be compared to. Obviously the demographics that consume more natural foods probably are controlling other aspects of their life that is also healthy.

    It's amazing people get paid for studies where the results are pretty much a given.
  • _John_
    _John_ Posts: 8,646 Member
    4.3...according to a new study.

    abstract: http://www.ncbi.nlm.nih.gov/pubmed/24088718

    Actual data (adapted from the full text of above):
    Relative risk Total fruits and vegetable servings/day
    1.0 2.2
    0.91 3.3
    0.82 4.3
    0.82 5.5
    0.83 7.6-7.8
    The more fruit and vegetables one eats the further away from the control group you get, which is basically the SAD diet group which everything seems to be compared to. Obviously the demographics that consume more natural foods probably are controlling other aspects of their life that is also healthy.

    It's amazing people get paid for studies where the results are pretty much a given.

    given the size of this study my guess is this was just data set that could be published that is probably just a small subset of the larger study (they may explicitely say that in the full paper but I didn't care to read that part of the full text if they did) .
  • rllewell
    rllewell Posts: 234
    most fail to get the recommended 9 to 13 servings every day.

    That's a bit excessive. Did you know that according to the same people who suggested that a serving of fruit is 2 cups and a serving of vegetables is 2.5? That means one can of green beans (standard can) is a single serving of vegetables. You'd have to eat 9 cans of green beans to have 9 servings of vegetables. Even if you split it and did 5 servings of fruit and 5 servings of vegetables that's 1300 calories of banana and 500 calories of green beans. That's 20% below my TDEE without even getting in lean protein. Add 12 oz of chicken and I'm almost at 2200 calories.

    9-13 servings of fruit and vegetables is not a very balanced meal plan.

    I agree it does seem like a lot of F&V and that is why most of us fail to get anywhere close to those numbers.

    One word you skipped over is "RAW" therefore the can of green beans would be excluded from my diet because it has very little nutritional value and the enzymes are dead from the heat. You are also focusing on calories and TDEE and I am focusing on nutrition and keeping my immune system at peak performance.
  • usmcmp
    usmcmp Posts: 21,219 Member
    most fail to get the recommended 9 to 13 servings every day.

    That's a bit excessive. Did you know that according to the same people who suggested that a serving of fruit is 2 cups and a serving of vegetables is 2.5? That means one can of green beans (standard can) is a single serving of vegetables. You'd have to eat 9 cans of green beans to have 9 servings of vegetables. Even if you split it and did 5 servings of fruit and 5 servings of vegetables that's 1300 calories of banana and 500 calories of green beans. That's 20% below my TDEE without even getting in lean protein. Add 12 oz of chicken and I'm almost at 2200 calories.

    9-13 servings of fruit and vegetables is not a very balanced meal plan.

    I agree it does seem like a lot of F&V and that is why most of us fail to get anywhere close to those numbers.

    One word you skipped over is "RAW" therefore the can of green beans would be excluded from my diet because it has very little nutritional value and the enzymes are dead from the heat. You are also focusing on calories and TDEE and I am focusing on nutrition and keeping my immune system at peak performance.

    People don't get close to it because it's an absurd amount and unneccessary. Shouldn't you balance eating to be healthy with a focus on macros and TDEE? If you tried to follow all the guidelines for eating in every category you'd be well over your TDEE (fruit, vegetables, protein, grain, dairy and fats). You can't say that one of those groups isn't needed because each serves a purpose that the others don't fill (notice I said protein, not meat, because you can fill protein without eating meat even though many people like me prefer meat). My immune system functions fine and my blood work comes back perfect without consuming that much fruit and vegetables daily. As an athlete performance is essential as is the balance of calorie intake.

    If you eat five servings of 2.5 cups of raw chopped broccoli it is still 400 calories. Only 100 calories under the green bean example I used above.
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