5 A Day – A Diet for Life

So often we utter the words, “I’m going on a diet”.  However when we realize that diet is an essential part of, and a way of life, and not just a fad or month long phase, we acknowledge that our diet is an essential part of our state of health.

Diets rich in fruits and vegetables may reduce the risk of illness and chronic disease. Fruits and vegetables provide essential vitamins and minerals, fiber, and other substances that are important for good health. Most fruits and vegetables are naturally low in fat and calories and are filling.

The 5-A- Day for Better Health Program was developed in 1991 as a partnership between the National Cancer Institute and the Produce for Better Health Foundation. It was the first national health promotion focusing on the importance of a diet rich in fruits and vegetables.

Today the 5-A-Day Program is a unique public-private partnership between the:

·         American Cancer Society (ACS)

·         Centers for Disease Control and Prevention (CDC)

·         National Cancer Institute (NCI)

·         Produce for Better Health Foundation (PBH)

·         United States Department of Agriculture (USDA)

Also, each state and U.S. Territory has developed 5-A-Day Programs to conduct research and outreach through an extensive network of community partners.

Have you had your 5 today??? 

 One serving is less than people think.  Choose fresh, frozen, canned, or dried:

 A serving is:
1cup leafy greens (spinach salad, mixed greens)
¾ cup  (6 oz.) 100% fruit or vegetable juice (tomato, orange, grapefruit, etc.)
½ cup raw or cooked cut up or small fruits and vegetables (green beans, carrots, fruit cocktail, grapes, etc.)
¼ cup dried fruit (raisins, raisins, apricots, apple bits, etc.)
1 medium piece of whole fruit (apple, orange, banana)
½ cup freeze-dried fruits or vegetables (corn, peas, blueberries)
 ½ cup cooked beans or peas (lentils, pinto beans, black beans, chickpeas, kidney beans
½ cup cooked or canned vegetables or fruit,
 

 Be creative about eating 5 servings each day. And remember, five is the recommended minimum — the more the better!

It's easy to eat 5 servings a day if you remember to eat at least 1 serving of:

• A vitamin A rich fruit or vegetable daily (apricots, cantaloupe, carrots, mango, pumpkin, spinach, sweet potato, romaine lettuce, mustard greens, winter squash, kale, collards)
• A vitamin C rich fruit or vegetable daily ( oranges, grapefruit, kiwi, apricots, broccoli, cauliflower, pineapple, cantaloupe, papaya, strawberries, tomatoes, Brussels sprouts, peppers, collards, mango, plum)
• A high or good fiber source daily (apple, banana, berries, cooked beans like kidney, lima pinto, lentils, black-eyed peas, peas, figs, prunes, sweet potato, carrots, corn, cherries, kiwi, pear, dates, orange)
•  
  • A cruciferous (cabbage family) vegetable daily (bok choy, broccoli, brussels sprouts, cabbage, cauliflower)

  Eat Breakfast

  • Drink a glass of juice
  • Add fruit to cereal
  • Top pancakes with fruit
  • Make a fruit and yogurt shake
  • Have a bowl of just fruit
    
    Eat Lunch
  • Have a salad or vegetable soup
  • Add lettuce, sprouts, tomato to your sandwich
  • Eat a fresh fruit
  • Carry cut up veggies in your brown bag lunch
    
    Snack
  • Nibble on grapes (raisins)
  • Take dried fruit to work
  • Cut up veggies are great
  • Can of juice
  • Whole fruit (apple)
    
    Dinner
  • To your main dish add 2 side vegetables instead of 1
  • Have a tossed veggie salad
  • Use fruits as a garnish
  • Add veggies to the main dish
  • Have a fruit appetizer or dessert

Related Websites

www.5aday.com

www.health.ri.gov/disease/nutrition/5admenu.htm

http://extension.usu.edu/files/foodpubs/nl5aday.pdf

www.metrokc.gov/health/nutrition

http://schoolmeals.nal.usda.gov/Resource/000090.html

www.vegparadise.com