Eating 5 to 9 Fruits and Vegetables A Day

Author: Kathleen M. Stadler, Assistant Professor; Extension Specialist, Nutrition; Dept. of Human Nutrition, Foods and Exercise, Virginia Tech

Publication Number 348-022, Revised 2003

When was the last time someone asked you if you were eating your fruits and vegetables? Many Americans, especially children, are not meeting the national Food Guide Pyramid goal of eating 5 to 9 servings of fruits and vegetables each day. Researchers continue to show a strong positive connection between eating a diet rich in fruits and vegetables and decreasing the risk of chronic diseases such as cancer, heart disease, and stroke. Also, eating fruits and vegetables may play a preventive role in cataract formation, hypertension, birth defects, diverticulosis, obesity, and diabetes.

The National Cancer Institute developed the "5 to 9 A Day" program to encourage Americans to eat at least 2 to 4 servings of fruits and at least 3 to 5 servings of vegetables every day. Fresh, canned, frozen, or dried fruits and vegetables are great sources of vitamins A and C, antioxidants, phytochemicals, and fiber. Eating the "5 to 9 A Day" way every day will have a positive effect on the health of your family. If you don't take care of your body, where will you live?

Your daily goal is to...

• Eat five to nine servings of fruits and vegetables
• Eat a variety of colorful fruits and vegetables
• Eat high fiber fruits and vegetables
• Eat at least one vitamin C rich fruit or vegetable
• Eat at least one vitamin A rich fruit or vegetable

Top Ten Reasons to Eat Fruits and Veggies

10. Provide nature's fast food that's easy to eat.
 9. Supply vitamin A, vitamin C, fiber, & water.
 8. Provide a snack to eat at anytime.
 7. Keep your teeth and gums healthy - nature's toothbrush.
 6. Promote fitness and trim calories.
 5. Give your meals and snacks great taste.
 4. Offer a variety of choices--fresh, canned, frozen, or dried.
 3. Protect your cells with naturally occurring ingredients.
 2. Enhance meals with bright colors, flavors, & textures.
 1. Protect you from diseases.

C/O Your Health" is a learn-at-home nutrition education program available through Virginia Cooperative Extension. Six newsletters focus on encouraging good eating habits to decrease your risk of cancer. Contact your local Food, Nutrition, and Health Extension Agent to register for the next series.

References: Produce for Better Health Foundation. (1999). Year 2000 Dietary Guidelines: The Case for Fruits and Vegetables First. Wilmington, DE.

World Cancer Research Fund, American Institute for Cancer Research. (1997) Food, Nutrition and the Prevention of Cancer: a Global Perspective. Washington DC: American Institutes for Cancer Research.

Fruits Market

Apples F

Apricots A, F

Avocados F

Banana F

Blueberries C, F

Cantaloupe A, C, F

Cherries

Cranberries F

Figs F

Grapes

Grapefruit C, F

Honeydew C

Kiwi C, F

Mango A, F

Nectarine F

Orange C, F

Papaya A, C, F

Peach F

Pear F

Pineapple F

Plantain F

Plums F

Prunes F

Raisins F

Raspberries C, F

Strawberries C, F

Tangerine C, F

Watermelon C

A = Vitamin A Rich fruits supply at least 25% of the U.S. RDA for vitamin A.
C = Vitamin C Rich fruits supply at least 25% of the U.S. RDA for vitamin C.
F= Fiber Rich fruits have at least 2 grams of fiber per serving.

P = Portions of the Food Guide Pyramid

VEGETABLES 1 cup raw leafy greens 3/4 cup vegetable juice 1/2 cup fresh or cooked vegetables DRIED BEANS and PEAS 1/2 cup cooked or canned beans or peas (black-eyed, kidney, lima lentils, baked beans, etc.) count as 1 ounce of lean meat (about 1/3 serving). FRUITS 1 medium apple orange, or banana 1/2 cup of fresh, canned or cooked fruit 3/4 cup (6 oz) 100% juice 1/4 cup dried fruit

Fruits and vegetables are great sources of fiber, vitamin A (Beta-carotene), vitamin C, phytochemicals, and antioxidants. The following nutrient characters will remind you why a variety of nutrients are important for your health. New research focuses on examining the health benefits of phytochemicals and antioxidants. Phytochemicals (pronounced ³fight-o-chemical²) are naturally occurring compounds found in plant foods Some phytochemicals can block carcinogens before they make a cell cancerous, while others slow down the growth of tumor cells. Antioxidants are compounds found in food. They include vitamin C, vitamin E, and Beta-carotene. Antioxidants act as little warriors to defend your body against cell damage caused by unstable oxygen com pounds called free radicals. Antioxidants help to reduce your risk of cancer, cataracts, heart disease, prernature aging, and other diseases. Eat a variety of two to four servings of fruits and three to five servings of vegetables a day (5 to 9 A Day) to protect your health. Also, eat vegetables from the cabbage family or cruciferous vegetables (such as cabbage, cauliflower, broccoli, and Brussels sprouts) several times a week.

	I am an antioxidant. A also heal wounds, resist infections, and Absorb iron from foods. Citrus fruits-orange, lemon, lime & grapefruits- have a lot of me!		I am made from beta-carotene, which is an antoxidant. Beta-carotene is fround in bright orange & dark green fruits and vegetables. I also give you good eyesight especially at night. I give you healthy skin and prevent infections.
	I am a naturally occuring ingredient found only in plant foods. Research shows that I help to protect or decrease your risk against cancer and heart disease. I am found in colorful and flavorful fruits, vegetable, legumes, herbs, & spices.		I soak up moisture like a sponge to move food through your digestive system. I am found in the chewy parts of the plants. Eat the skins, membranes and seeds of plant foods.
	I am an antioxidant found in greens, nuts, oils, wheat germ, and fortified breakfast cereals.

Are You Getting Enough Folic Acid?

Good websites for more information:

Produce for Better Health Foundation Web Page: www.5aday.com

P = Purchase the "5 A Day" Way :

• Select a mix of fresh, canned, frozen, and dried fruits and vegetables.
• Choose canned fruits packed in natural juices or light syrup.
• Drink 100% fruit juices. Read the nutrition label. The type of juice (apple, orange, or tomato) should be listed as the first ingredient. Avoid fruit drinks or cocktail drinks that list high fructose or sucrose (sugar) water as the first ingredient.
• Cut costs by buying seasonal produce, store specials, store or generic brands, or at farmer's markets.
• Shop alone and make a shopping list.
• Compare prices. Look for the unit price on the store shelf. To determine the cost per unit (oz., lb., etc.) divide the total cost of the item by the number of units it contains. Now you can compare the true cost of different brands.

P = Price

P = Proper Washing

"Hey! Did you wash your hands? Did you wash the produce before eating it?"

Vegetable Market

Yes or No?

Artichoke C, F
Asparagus C, F
Bean Sprouts C, F
Beets F
Bell Peppers:
Green C
Red A, C
Bok Choy A, C, F
Broccoli A, C, F
Brussels Sprouts C, F
Cabbage C, F
Carrots A, F
Cauliflower C, F
Celery
Collard Greens A, C, F
Corn F
Cucumbers
Dried Beans and Peas:
Baked Beans F
Black-eyed Peas F
Lentils F
Lima Beans F
Kidney Beans F
Pinto Beans F
Green Beans F
Green Peas F
Eggplant F
Kale A, F
Kohlrabi C, F
Lettuce:
Iceburg
Romaine A
Mustard Greens A, C, F
Mushrooms
Okra F
Onions C, F
Parsley A, C, F
Parsnips C, F
Potatoes C, F
Pumpkin A,C, F
Radishes C, F
Rutabaga F
Spinach A, C, F
Soybeans F
Squash A, F
Sweet Potatoes A, F
Swiss Chard A, C, F
Tomato A, C
Turnip Greens A, C, F
Zucchini

A = Vitamin A Rich vegetables supply at least 25% of the U.S. RDA for vitamin A.
C = Vitamin C Rich vegetables supply at least 25% of the U.S. RDA for vitamin C.
F = Fiber Rich vegetables have at least 2 grams of fiber per serving.

P = Prepare Simple Good Foods

But I'm Too Busy To Cook!
Do you have a busy life with family, work, and hobbies? Planning and preparing plant-based meals and snacks may be easier than you think. Fruits and vegetables can be eaten or prepared in many ways‹fresh, baked, broiled, boiled, stewed, microwaved, or grilled. Remember these 5 fruit and vegetable tips:

• Mix and match for color, flavor, and texture.
• Don't overcook. It destroys nutrients.
• Less is best when adding sauces, sugars, butter, or oils.
• Add herbs and spices, which are good sources of phytochemicals.
• If You See It, You Will Eat It!

Prepare a Colorful "5 to 9 A Day" Plate

Have a variety of colors on your plates!

Breakfast:
Fruits on cereals or pancakes
Glass of 100% juice
Broiled bananas with cinnamon
Fresh fruit mixed with canned fruit
Orange wedges

Lunch:
Gelatin fruit salads
Marinated vegetable salads
Baked pears, peaches, or apples
Microwaved veggies with cheese
Carrot and celery sticks
Baked potato with broccoli and cheese
Pudding or yogurt with fruit
Pita with veggies

Dinner:
Apple and cabbage coleslaw
Apple sauce with raisins
Stewed dried apricots and prunes in apple juice
Mashed carrots or turnips
Steamed cauliflower or zucchini squash

Snacks:
Melon slices
Canned fruits in light syrup
Dried fruit mixes
Blended fruit and milk drinks (smoothies)
Peanut butter or cheese on fruit
Vegetables with dips
Fruit mixtures in ice cream cones

Variety is the Spice of Life

Virginia's Growing Season

AVAILABLE DATE	YELLOW	GREEN	WHITE	BLUE/ BLACK/ BROWN	RED	ORANGE
APRIL-MAY- EARLY JUNE		Asparagus Broccoli Lettuce Peas	Onions	Mushrooms	Strawberries
JUNE	Apples	Broccoli Cabbage Peas Peppers	Garlic New Potatoes* Onions		Radishes Raspberries Strawberries Tomatoes*
JULY	Sweet Corn Summer Squash	Cabbage Cucumber Green Beans Lima Beans Peppers	Garlic New Potatoes Onions	Black-Eyed    Peas Blackberries Blueberries Eggplant Plums	Apples Beets Cherries Peppers Radishes Tomatoes Watermelons	Acorn Squash Apricots Cantaloupes Carrots Peaches
AUGUST	Pears Summer Squash	Cabbage Cucumber Green Beans Lima Beans Okra Peppers	Onions Parsnips Potatoes	Blackberries Blueberries Eggplant Plums Seeds and Nuts	Apples Beets Cherries Peppers Radishes Raspberries Tomatoes Watermelons	Acorn Squash Apricots Cantaloupes Carrots Peaches Yams
SEPTEMBER	Summer Squash	Brussels Sprouts Broccoli Cabbage Collards Green Beans Kale Mustard Greens Okra Pepers Spinach	Cauliflower Parsnips Potatoes Turnips	Blueberries Mushrooms Plums Seeds and Nuts	Apples Peppers Raspberries Tomatoes	Cantaloupes Carrots Peaches Pumpkins Yams
OCTOBER	Yellow Raspberries	Broccoli Brussels Sprouts Cabbage Collards Kale Mustard Greens Peas Peppers Spinach	Cauliflower Potatoes Soybeans Turnips	Mushrooms	Peppers Raspberries Tomatoes	Pumpkins

*Eastern Shore Area
Information compiled by Charles Coale, Extension Agriculture Economist, Marketing; Charlie O'Dell, Extension Horticulturist, Virginia Tech, both now retired.

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