Would you like to add 14 years to your life expectancy? A recent study found that there may be a way to do that. A researcher from England found that people who maintained four healthy habits had a 25% greater possibility of achieving a longer life than those who only had one or two of the healthy habits.

I know you are dying (pun intended!) to know what those habits are. They are keeping physically active, not smoking, drinking moderately, and eating at least five servings of fruits and vegetables each day.

Other studies have found that eating increased amounts of fruits and vegetables may help to prevent some cancers, heart disease, diabetes, osteoporosis, macular degeneration and obesity. No wonder those people lived longer if fruits and vegetables make a difference in reducing the chance of getting all of those conditions!

It’s June- a great time to start eating more produce. Try some fruits and vegetables that you’ve never had before.

Mypyramid.gov recommends that women eat 2.5 cups vegetables and 1.5 cups of fruit daily. It sounds like a lot but there are easy and simple ways to do it. Use these suggestions to meet the recommendations. Let me know what creative ways you have found to get more fruits and vegetables into your diet.

Breakfast

1. Add cut-up fruit to hot or cold cereal
2. Mix fruit with yogurt
3. Make a fruit smoothie
4. Eat a piece of fruit
5. Drink a small glass of juice
6. Use fruit instead of syrup on waffles or pancakes
7. Have peanut butter and bananas on toast
8. Add vegetables to your omelet or scrambled egg

Snacks

1. Microwave a sweet potato or a portion of frozen vegetables
2. Enjoy baby carrots
3. Keep a snack size box of raisins in your purse
4. Drink a can of reduced sodium vegetable juice
5. Eat a piece of in-season fresh fruit
6. Munch on dried fruit
7. Buy individual containers of canned fruit

Lunch/Dinner

1. Add fruit to a generous portion of salad greens
2. Have a double portion of hot vegetables as a side dish
3. Mix together cottage cheese with your favorite fruit
4. Have fresh fruit for dessert
5. Try roasting vegetables—they’re tasty hot, cold or at room temperature
6. Add raw vegetables to your sandwich
7. Enjoy a cup of vegetable soup
8. Have a pizza with extra vegetables
9. Substitute black beans for meat
10. Add vegetables to pasta