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An apple a day? It might take a few more, according to a new study published in the Journal of Epidemiology and Community Health. After adjusting for factors including alcohol use, age, and physical activity, researchers found that adults who ate seven servings of fruits and veggies per day reduced their overall risk of premature death—particularly from cancer and cardiovascular disease—by 42 percent. Vegetable intake appeared to promote longevity the most.

Find it challenging to eat your seven-a-day? Try these doable tips. 

Breakfast

• Top Greek yogurt with sliced strawberries and fresh raspberries.

• Stir 1 cup fresh blueberries into muffin or pancake mix.

• Mix chopped kale into your scrambled eggs.

 

Lunch

• Top cooked quinoa with sliced tomato and artichoke hearts.

• Blend up a batch of chilled gazpacho with cucumbers, tomatoes, peppers, and more. 

• Top pizza with balsamic vinaigrette-dressed arugula.

Snack

• Mash half an avocado with salt and pepper; spread on toast.

• Pair lightly blanched broccoli florets with hummus.

• Spear cherry tomatoes, basil leaves, and small mozzarella balls onto toothpicks.

Dinner

• Sauté chopped or sliced red bell peppers, red onion, tomatoes, and cilantro; eat with soft corn tortillas.

• Add capers, chopped olives, and roasted eggplant to linguini.

• Drizzle carrots, beets, and parsnips with olive oil, salt, and pepper; roast until tender and serve with meat or fish.