A recent study states that having a fruit lunch and a vegetable dinner while avoiding starchy snacks such as potato chips is key to reducing the risk of cancer and heart disease. Researchers from Harbin Medical University in China examined the links between dietary habits and health among over 21,500 American adults and found that consuming starchy snacks between meals increases the risk of death by 50 percent and the risk of death from cardiovascular diseases by 44-57 percent.
However, the researchers discovered that consuming fruits, vegetables, and dairy products at certain meals helps reduce the risks of early death from various conditions. Nutritionist Ying Li and her colleagues conducted the study at Harbin Medical University in Heilongjiang Province in northeastern China. Professor Li stated, "People are increasingly concerned about what they eat as well as when they eat, and our team sought to gain a better understanding of the effects that different foods have when consumed at specific meals."
To do this, the team analyzed the diets of approximately 21,503 American adults aged 30 and older who participated in the National Health and Nutrition Examination Survey from 2003 to 2014 and compared this data with the national mortality index from the U.S. Centers for Disease Control and Prevention.
The researchers found that having a fruit lunch was associated with a 34 percent lower risk of death from cardiovascular diseases. In contrast, a Western lunch—typically consisting of refined grains, cheeses, and processed meats—was linked to a 44 percent increase in mortality related to cardiovascular diseases.
As for dinner, the team found that meals rich in vegetables appeared to be associated with a 23 percent lower risk of death from cardiovascular diseases, with a slight 31 percent decrease in the risk of death from any other condition. Meanwhile, the study found that starchy snacks, such as potato chips, were significantly associated with increased mortality risks from cardiovascular diseases—by 50-52 and 44-57 percent respectively, according to the Daily Mail.
