Eat plenty of different fruits and vegetables.
Diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases. 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.
Involve the Whole Family
A great first step to a healthier family is to include 5 to 9 servings of fruit and vegetables each day. Encourage your family to help make the grocery list and prepare dinner. That way, everyone can select his or her favorite fruit and vegetables. By involving your kids, they’ll be more likely to eat healthy foods, and they’ll learn the basics of eating right.
Quick Bites
Try these tips and see how easy it is to eat 5 to 9 a day!
Breakfast: Add your favorite fruit to cereal or yogurt. Drink a glass of 100% juice.
Lunch: Pack a pita full of chopped veggies, have a salad, vegetable soup or fill a baggie with cut fruits and veggies to munch on.
Snacks: Fill ice cube trays with 100% juice (put in toothpicks) and enjoy the mini-popsicles in no time.
Dinner: Have two vegetables and a salad.
What's A Serving?
The 5 A Day for Better Health Program defines one serving as
3/4 cup or 6 oz., 100% fruit or vegetable juice
1/2 cup raw, cooked, canned, or frozen fruit or vegetables
1/2 cup cooked, canned, or frozen peas or beans
1 cup raw, leafy vegetables
1 medium size fruit
1/4 cup dried fruit
These simple changes are easier than you think and help to improve your entire family’s health.
Information adapted from the National Center for Chronic Disease Prevention and Health Promotion , CDC (2004) retrieved on August 4, 2004 ..from http://www.cdc.gov/nccdphp/dnpa/5aday/tips/energizing.htm
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