How Much Produce Do You REALLY Need?

Time to re-stock the fridge.

How many servings of fruits and vegetables did you chow down yesterday: five? three? one? It may be

time to start counting. A new study inSocial Indicators Researchfound that people who ateseven servings of produce saw the most gains in well-being (mental health and satisfaction).

But you don’t need to start double-fisting fruits to get your fix. Here’s why: Researchers note there wasn’t much difference in terms of a mental health boost between people in the study who ate five servings a day and those who ate seven. The researchers also aren’t certain that seven servings are the magic ingredient to well-being, or if people who eat that amount are simply healthier overall.

Seven servings is a mighty tall order—heck, so is the oft-recommended five a day. And the truth is, you probably don’t need quite that much in your diet, says Alan Aragon, M.S., Men’s Health nutrition advisor.

However, nearly 75 percent of adults don’t get enough produce, and if you eat just one or two servings a day, you’ll miss out on all the powerful disease-fighting phytonutrients that fruits and vegetables have to offer, Aragon says. (Get more must-have nutrition tips delivered right to your inbox when youinto your diet. Simply start by keeping a bowl of fruit on your counter, suggests Aragon. Studies show that you grab—and eat—what’s in front of you. Might as well make it something healthy.

Then move on to adding vegetables to your main dishes when you cook, like sprinkling spinach in a stew or peppers in a pasta dish. Because most produce is low in calories, upping your intake can help displace other calorie-dense foods (like meats, cheese, and processed foods) to help you lose weight and get lean, Aragon says.

In fact, a recent study presented at the Obesity Society’s Annual Scientific Meeting found that people ate—on average—153 fewer calories when they had full-size pasta dishes with vegetables added to them. That’s because water-rich foods fill your belly without packing on excessive calories. (Are you a carnivore? Add some green to your grub withHear, See, and Say it