For Better Health: Five Easy Pieces

"Five A Day — for Better Health" echoes the advice of researchers, health professionals, and the U.S. Department of Health & Human Services. This national program encourages all Americans to consume more fruits and vegetables as a means to a healthful diet that may reduce the development of chronic diseases.

Although "An apple a day keeps the doctor away," and "Eat your veggies" may sound like folklore, it turns out that these maxims may have scientific backing. The only catch is that just one apple or one vegetable serving a day isn't enough. In fact, to maximize your health, you need a combination of at least five a day.

Why Five?
What is "Five A Day — For Better Health?"
Where Do You and Your Family Fit In?
It's Easier Than You Think
How to Eat 5 A Day
How to Buy 5 A Day
How to Find 5 A Day on the Road

Why Five?
The underlying causes of deaths from heart disease and cancer include behaviors that, unlike genetic factors, can be prevented or changed. For example, better dietary and exercise patterns can contribute significantly to a reduced risk for heart disease, stroke, diabetes, and cancer, and could prevent 300,000 deaths annually.

A recent scientific literature review found that approximately 35 percent of all cancer deaths in the United States are related to poor dietary habits. Research also points to high intake of fruits and vegetables as the most consistent factor associated with decreased cancer risk.

For years, studies have shown lower rates of chronic diseases in countries that have high per capita intake of fruits and vegetables. Although this may sound compelling, the information is too isolated to prove a cause and effect relationship in and of itself. However, recent studies have strengthened the argument for eating more fruits and vegetables. In these studies, people who ate large amounts of fruits and vegetables had lower rates of cancer compared to people who ate one or fewer servings a day. Five servings a day is the minimum number demonstrated to reap health benefits.

Despite such strong evidence, many Americans still don't realize the importance of fruits and vegetables in the diet. According to baseline data used to set the Healthy People 2000 National Health Promotion and Disease Prevention Objectives, average fruit and vegetable intake was approximately four servings per day. In fact, only 32 percent of U.S. adults met the recommended five a day.

In response to this lack of knowledge, the National Cancer Institute (NCI) in cooperation with the Produce for Better Health Foundation launched Five A Day — for Better Health.

What is "Five A Day — For Better Health?"
The Five A Day program seeks to increase the number of fruits and vegetables consumed by Americans. The program's goal is to inform Americans that fruits and vegetables can easily become a part of the daily diet, improve health, and may reduce the risk of cancer and other chronic diseases.

Fruits and vegetables readily fit the bill; they provide fiber, beneficial vitamins such as vitamin A and vitamin C, minerals, and other compounds that may help to fight cancer. While single-dose nutrients receive much press, it appears that the combination of nutrients in fruits and vegetables probably holds the key to disease prevention. A bonus for the weight conscious is that most fruits and vegetables (except avocados and olives) are naturally low in fat and calories, have no cholesterol, and taste delicious. This simple, straightforward message — eat five a day — has successfully increased public awareness of the dietary guidelines. Now 38 percent of Americans know that they should eat five a day.

The actual number of people meeting the goal is unknown at this time (five a day follow-up data will be available next spring), but awareness is a good predictor of consumption.

Where Do You and Your Family Fit In?
Children mimic the dietary habits of adults. Only 20 percent of American children consume the recommended five a day. Though children are not concerned with developing diseases such as cancer, they need healthful diets to promote growth and development. And dietary habits formed in childhood usually last a lifetime. Conversely, older Americans who have developed healthful eating patterns consume the most fruits and vegetables, while women manage to eat more fruits and vegetables than do men.

It's Easier Than You Think
Need some help getting started? For recipe ideas, try the recipes from the National Cancer Institute's 5 A Day Web site. Eating five a day is easier than most people think. A serving is:

• a medium piece of fruit
• 1/2 cup cooked or raw fruit or vegetable
• 3/4 cup (6 ounces) juice
• 1 cup leafy greens
• 1/4 cup dried fruit
• 1/2 cup cooked beans or peas (such as lentils, pinto beans, kidney beans)

How to Eat 5 A Day

• At breakfast, enjoy a six-ounce glass of 100 percent fruit juice and a medium piece of fruit. Two servings already!
• At lunch, bring along some carrot or celery sticks; five sticks is a vegetable serving.
• For dinner, try a salad with dark, leafy greens and tomato, and a medium baked potato with your meal for two more vegetable servings.

Voila! Not counting any fruit or vegetable snacks, you've already made your five a day goal.

How to Buy 5 A Day

• In the grocery store, buy fresh fruits and vegetables that are in season. Locally grown produce is usually less expensive than produce that has been shipped, and it is fresher.
• Softer fruits and vegetables, such as peaches and berries, or tomatoes and mushrooms, don't last as long as harder fruits and vegetables, such as apples and oranges, or carrots and potatoes.
• Canned and frozen fruits and vegetables are good to have on hand so that you never run out.

How to Find 5 A Day on the Road

• Most fast food chains serve 100 percent fruit juice, and convenience stores stock both juice and fresh fruit.
• Enjoy a breakfast waffle or pancake with strawberries instead of syrup, or have an omelet stuffed with tomatoes, mushrooms, peppers, and onions.
• Bring along dried fruit or raisin packs for a transportable snack.
• At the deli, take advantage of vegetable sandwich toppings and try a bowl of vegetable soup on the side.
• For your evening meal, include the vegetable side choices, or try a vegetarian-based meal such as chili. Don't forget that a tomato pizza also counts towards your vegetable intake!