Is it time to switch up your diet?
. Only 12 percent eat the 1.5 to two cups of fruits recommended each day, while only 10 percent get the two to three cups per day of suggested veggies, which includes legumes, CNN reports. And overall, 95 percent of Americans don't get their allotment of whole grains, which guidelines suggest should be at least half of the six total recommended ounces of grains per day.
Unfortunately, coming up short in these areas means that certain vital nutrients can be lacking in typical diets."Legumes are practically free of saturated fat and cholesterol," Fadnes told The Daily Beast, while also being high in fiber, protein, carbohydrates, multiple B-vitamins, copper, magnesium, manganese, zinc, and phosphorous, with whole grains touting similar benefits. The research also notes that nuts are high in healthy fats and antioxidants..
The study's researchers conclude that incorporating more of the Mediterranean diet should have health benefits.into your eating habits to improve your health—ideally as young as possible. To get started, consider switching to extra virgin olive oil as your main fat instead of butter in cooking and working in a few handfuls of nuts and olives as snacks each day, Harvard Health Publishing suggests.
It's also recommended to cut back on meat to smaller portions of lean poultry and only occasionally eat red meats. Instead, try to work in two to three servings of fish each week, either fresh or canned. Cut out sugary drinks and sodas completely, replacing them with fresh water, and swap out your sugary desserts with fresh fruit. And try to stick to wine in moderation as your alcoholic beverage of choice, with one five-ounce glass a day for women and two for men.
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