'Strive for 5' when keeping track of vegetables, fruits
Aug. 26, 2002

By HOLLIE W. BEST
Gannett News Service

Cancer and heart disease are the leading causes of death in the United States. Consuming adequate fruits and vegetables can help prevent disease, provide necessary vitamins and minerals and improve the variety of your meals.

“Strive for Five” is a campaign to help people enjoy a healthier diet. Five a day is a great step toward fighting disease.

Consuming five servings of vegetables and fruits is a great nutritional goal for people of all ages. Dietary guidance to eat five or more servings of fruits and vegetables each day for adults and children is found in the U.S. Department of Agriculture’s Food Guide Pyramid. Only one in four Americans eats five or more servings of fruits and vegetables a day. Of the recommended five-to-seven servings, the average American gets only about one and one-half serving of fruits and vegetables a day — less than 25 percent of the recommended amount for good health. What makes a serving?

• 1 medium-size fruit
• three-fourths cup (six ounces) of 100 percent fruit or vegetable juice
• one-half cup fresh, frozen or canned fruit (in 100 percent juice) or vegetables
• 1 cup of raw leafy vegetables
• one-half cup cooked dry peas or beans
• one-fourth cup dried fruit

Fruits and vegetables eaten each day provide many essential nutrients. Citrus fruits provide lots of antioxidant vitamin C. Carrots are packed with vitamin A, in the form of beta carotene; green leafy vegetables are an excellent source of vitamin E. In addition, fruits, vegetables, and the juices extracted from them are abundant in essential minerals like iron, copper, potassium, sodium, iodine and magnesium.

Increasing your intake of fruits and vegetables is easy during the summer when produce is fresh and plentiful. With the abundance of produce available this year you can:

• Top your cereal with fresh berries.
• Make fruit kabobs.
• Slice fresh cucumbers and tomatoes on your favorite salad.
• Enjoy fresh sliced watermelon for dessert.
• Grill your favorite vegetables.