The First And Most Important Step Towards Health–According to Holistic Nutritionist Alisia Essig

Only 1 in 10 adults eat enough fruits or vegetables. Eating a diet rich in fruits and vegetables can help reduce the risk of many leading causes of illness and death such as: cardiovascular disease, type 2 diabetes, cancer, and obesity. 

“Real change starts here” states Holistic Nutritionist Alisia Essig. “This is the foundation to everything else. Your health would significantly improve if the number one focus every day was to at least eat the recommended amount of fruits and vegetables.”

The 5 A Day campaign is based on advice from the World Health Organization (WHO), which recommends eating a minimum of 400g of fruit and vegetables a day to lower the risk of serious health problems, such as heart disease, stroke and some types of cancer.

“Start with eating 5 fruits and vegetables a day. Once that gets easy, then try adding more” Alisia Essig states. 

Research suggests that at least 8-10 servings of fruits and vegetables per day is best. A serving is usually about a handful or 4-6 ounces (about ½ cup)–so in total that is only about 5 cups of fruits and vegetables a day. 

One meta-analysis study showed that 7.8 million deaths worldwide could be prevented each year if we just ate more fruits and vegetables. They found that eating 10 servings of fruits and vegetables per day (mostly vegetables) resulted in:

• 24% reduced risk of heart disease
• 33% reduced risk of stroke
• 28% reduced risk of cardiovascular disease
• 13% reduced risk of cancer
• 31% reduction in premature death

“I have found that if you make your number one goal to eat 8-10 fruits and vegetables a day, then the other foods naturally get crowded out. It also helps you maintain an abundance mindset because you are more focused on what you are adding, and less focusing on what you are taking away” says Alisia Essig.

Additionally, seek produce based on their quality and freshness. This includes checking the freezer and canned goods aisles for fruits and vegetables to contribute to your daily servings. “We have this stigma around conventionally produced fruits and vegetables when they are just as nutritious as their organic counterparts,” argues Angela Stevenson, MPH, RDN, PlantWhys Registered Dietitian, “We have people afraid to buy plant-based foods because its not organic, and that takes away from the bigger message of eating them in abundance because they do offer so much more than any other foods out there.” 

“There is no such thing as the perfect diet. But every healthy diet is centered around whole plant foods” Alisia continues. “With so many fad diets, sometimes we miss the obvious basic foundation of health. Just eat more fruits, vegetables, whole grains, nuts, seeds and legumes. It is simple, it may not be sexy, but it works to help you feel better now and live longer later.”

Alisia Essig started a Nutrition Consulting company called Plantwhys where she teaches individuals to shift their focus toward eating more whole foods. She offers meal plans, courses and coaching to help you eat more plants without turning their lifestyle upside down. Check out her free guide, “18 Easy Ways to Add More Plants to Your Diet.” 

Sources

Center for Disease and Control (2021). Division of Nutrition, Physical Activity, and Obesity: Only 1 in 10 Adults Get Enough Fruits or Vegetables. https://www.cdc.gov/nccdphp/dnpao/division-information/media-tools/adults-fruits-vegetables.html

United States Department of Agriculture. (2022). Dietary Guidelines for Americans. https://www.dietaryguidelines.gov

Aune, D., Giovannucci, E., Boffetta, P., Fadnes, L. T., Keum, N., Norat, T., Greenwood, D. C., Riboli, E., Vatten, L. J., & Tonstad, S. (2017). Fruit and vegetable intake and the risk of cardiovascular disease, total cancer, and all-cause mortality-a systematic review and dose-response meta-analysis of prospective studies. International journal of epidemiology, 46(3), 1029–1056. https://doi.org/10.1093/ije/dyw319

Smith-Spangler, C., et al. (2012). Are organic foods safer or healthier than conventional alternatives?: a systematic review. Annals of internal medicine, 157(5), 348–366.