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5-A-Day for Better Health
By Shauna Brittell, CHES
Community Health Educator
Each year, summer and early fall yields an abundance of fresh, nutrient-rich fruits and vegetables to the community. Eating fruits and vegetables every day is important to maintaining your health and giving your body the vitamins and nutrients it needs. A growing amount of research illustrates the role fruits and vegetables play in health promotion and disease prevention. In order to receive the healthful benefits, it is recommended to eat 5 or more servings of fruits and vegetables each day. According to the Centers for Disease Control and Prevention, only 22% of Americans consume the daily recommended amount of fruits and vegetables.
What is a serving?
Eating 5 or more servings of fruit and vegetables each day may seem like a lot at first, but it is actually easy. Our “portion size” is often larger than a “serving size.” A serving size of fruit or vegetables is:
1 medium-size fruit
¼ cup dried fruit
¾ cup (6 oz) of 100% fruit or vegetable juice
½ cup of fresh, frozen, or canned fruit or vegetables
1 cup of raw leafy vegetables
½ cup cooked dry peas of beans
Fruits and vegetables are nutrient-dense, providing vitamins, minerals, and fiber your body needs to stay healthy. They’re also packed with antioxidants and hundreds of disease-fighting phytochemicals-natural substances that promote good health. Only fruits and vegetables, not pills or supplements, can provide all of these nutrients.
Research has shown that eating a diet rich in fruits and vegetables as a part of an overall healthy diet may:
• Lower risk of certain cancers, such as mouth, stomach, and colon-rectum cancer
• Lower risk of heart disease
• Lower risk of stroke
• Reduce high blood pressure
• Reduce risk for type 2 diabetes
• Help maintain a healthy weight
Fruits and vegetables are naturally low in fat, saturated fat, calories, cholesterol, and sodium. Sauces and seasonings may add fat, calories, or cholesterol. Eating fruits and vegetables typically reduces your calorie intake while still satisfying your appetite. It is best if fruits and vegetables are eaten raw, steamed, or boiled, and without any added sauces, butters, or oils.
Tips to help you eat fruits and vegetables
Getting your family to eat fruits and vegetables on a daily basis doesn’t need to be difficult. Listed below are a few helpful tips to get your family on the way to a healthier life.
• Center your meals around fruits and vegetables. Think about a variety of fruits and vegetables as the main dish, with meat and starches as accompaniments.
• Start your day with a serving of fruit like a banana, a large handful of berries, or a small fresh fruit smoothie.
• Add your favorite fruit to cereal or yogurt.
• Snack on fruits throughout the day, like plums, pears, or melons.
• Fill a baggie with cut fruits and veggies to munch on.
• Fill ice cube trays with 100% juice (put in toothpicks) and enjoy the mini-popsicles in no time.
• Try applesauce as a fat-free substitute for some of the oil when baking cakes.
• Keep a bowl of whole fruit on table, counter, or in the refrigerator.
• Refrigerate cut-up fruit to store for later.
• Buy fresh fruits and vegetables in season when they may be less expensive and at their peak flavor.
• Buy fruits that are dried, frozen, and canned (in water or juice) as well as fresh, so that you always have a supply on hand.
• Consider convenience when shopping. Buy pre-cut packages of fruit or vegetables for a healthy snack in seconds. Choose packaged fruits that do not have added sugars.
• Involve your children in the shopping and preparing process. They will be more likely to eat healthy foods and they’ll learn the basics of eating healthy.
Including a variety of fruit and vegetables each day is a great step to a healthier lifestyle. Take the challenge and aim for consuming 5 or more fruits and vegetables to maximize the benefits to good health.
For more information about nutrition or physical activity contact North Country Hospital’s Community Health office at 334-3290 or visit MyPyramid.gov.
“HEALTHY YOU” is a weekly column prepared by health care providers and staff at North Country Hospital and Health System. Please call Nancy Goss, NCH Community Relations, 334-3225, for information or to suggest a topic for this column. |
