Eat Your Way To 5 A Day

5 A Day

Your mother has always told you to eat your fruits and vegetables, and for a very good reason. Fruits and vegetables contain carbohydrates, vitamins A and C, and folic acid to keep eyes, skin and blood healthy. Fruits and vegetables are also thought to help us prevent many diseases. They add color to your plate and a good flavor to your meal. That is why we all need to eat "five a day": three servings of vegetables and two servings of fruits each day. So, take the challenge to eat your five every day!

The goal of the national 5 A Day program is to increase the per capita consumption of fruits and vegetables in the United States from the current 3.5 servings per day to 5 servings per day.

What is a Serving of a Fruit or Vegetable?

  • 1 piece of fresh fruit
  • one small glass (6 oz. or 3/4 cup) 100% juice
  • 1/2 cup cut vegetables
  • 1 cup leafy vegetables
  • one handful (1/4 cup) dried fruit
  • 1/2 cup dried peas or beans

Vegetables and fruits have many health benefits...many are good sources of vitamin A, vitamin C, and fiber, and none have cholesterol. Most fruits and vegetables are naturally low in calories, fat and sodium.

What Counts as a 5 A Day Fruit or Vegetable?

All fruits and vegetables with the exception of avocados, coconut, olives, and nuts. The program logo may be used to promote recipes with avocados, coconut, olives, or nuts as ingredients if recipes meet the 5 A Day Recipe Criteria.

All fruits and vegetables processed by drying, freezing, or canning (except avocados, coconut, olives, and nuts), provided that no fat or sugar (sucrose, glucose, dextrose, fructose, maltose, lactose, sorbitol, mannitol, honey, corn syrup, corn syrup solids, or molasses) have been added. In addition, the sodium content cannot exceed the FDA disqualifying level for health claims which is 480 mg/FDA labeled serving size and FDA reference amount.

All juice products that are 100% juice or juice concentrate, without added fat or sugar, and meet the FDA disqualifying level for sodium, which is 480 mg/FDA labeled serving size (8 oz).

Easy Tips for Eating Your 5 A Day:

  • Eat plenty of fruits and vegetables at every meal.
  • Eat at least one vitamin A rich fruit or vegetable, such as cantaloupe, carrots, sweet potato, spinach, or broccoli every day.
  • Eat at least one vitamin C rich fruit or vegetable, such as grapefruit, oranges, green pepper, or cauliflower every day.
  • Eat at least one high fiber fruit or vegetable, such as apples, grapefruit, or broccoli, every day.
  • Eat cabbage family vegetables, such as broccoli, cauliflower, Brussels sprouts, and cabbage, several times each week.
  • Start the morning off with a glass of 100% fruit juice.
  • Eat a large salad at lunch.
  • For a morning snack eat a piece of fresh fruit, such as a banana, apple, orange, pear, grapes, etc.
  • For an afternoon snack munch on carrot and celery sticks or mini-peeled carrots.
  • For dinner eat a dark green vegetable, such as broccoli or spinach, etc.

Did You Know?
  • Unhealthy eating habits are estimated to contribute to 35% of cancer deaths

    • For two out of three people who do not drink alcohol or smoke a lot, the single most important choice influencing long-term health is what we eat

      • An increase in fruits and vegetables can lower cancer risks and many other diseases

        • A high fat intake is associated with cancers of the colon, rectum, breast and prostate

          • Fruits and vegetables (except avocados, coconut and olives) are naturally low in fat and calories

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