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There’s a surprising statistics we think every person should know in case your feeling guilty about your last junk-food fest. If you do not always eat the recommended amount of fruits and vegetables daily, you’re not alone. Only about 12% of Americans follow the recommended dietary guideline which have been recently updated.






Here’s a good suggestion of meals that will deliver the needed nutrients your body needs most.

Fill up on fruits and vegetables.

Eat 5-13 servings a day (Up from 5-9). This is important because they’re packed with vitamins and minerals you may be skimping on. They are also rich in the fiber that lowers your risk of heart disease and diabetes. These foods also prevent constipation. Some studies even suggest that meals heavy on produce can help you lose weight because the sheer volume satisfies with fewer calories. They may also help ward of colorectal, lung, stomach and other cancers. The right amount for you depends on your calorie needs. A moderately active woman in her 30s needs about 2000 calories a day, 4 daily servings of fruit and 5 of vegetables, and 20to 30 grams of fiber.