A five-year nationwide program, “5 a day— For Better Health”, which is being promoted by the produce industry and supermarket retailers is aimed at those people who don’t eat enough fruits and vegetables. The National Cancer Institute and many health professionals are recommending and encouraging people to eat at least five servings of fruit and vegetables each day to help reduce the risk of certain cancers and other chronic diseases.
According to a recent survey, following the 5 a day program would mean a substantial increase in the average American’s daily consumption of fruits and vegetables. The 1992 survey of 2,800 people showed that the median daily consumption of fruits and vegetables in the U.S. is only 3 1/2 servings. Just under 90 percent of the men and women who responded to the survey said they eat fewer than five servings a day. Only 8 percent of those surveyed were aware they should be eating at least five servings a day, and two-thirds of the respondents said they thought that two or fewer servings was enough.
The 5 A Day program itself is very flexible, allowing three vegetables plus two fruits one day, the opposite the next day, or any combination so long as the food choices meet the guidelines of the National Cancer Institute, which include the following:
1) eat from 5 to 9 servings of fruits and vegetables each day.
2) Eat at least one vitamin A-rich selection every day. Vegetables containing high levels of vitamin A include broccoli, carrots, kale, bok choy, turnip greens, beet and mustard greens, Swiss chard, spinach, romaine lettuce, sweet potatoes, winter squash, and tomatoes. Fruits include apricots, mangoes, cantaloupe, papaya, and watermelon.
3) Consume at least one vitamin C-rich food selection each day. Vegetables include asparagus, broccoli, bok choy, cabbage, Brussels sprouts, green peppers, cauliflower, and tomatoes. Fruits include oranges, grapefruit, kiwi fruit, honeydew melon, strawberries, raspberries, cantaloupe, papaya, and watermelon.
4) Eat at least one high-fiber food every day. Practically all fruits and vegetables are good sources of fiber.
5) Eat cruciferous (cabbage family) vegetables at least 3 times a week. Some studies suggest that cruciferous vegetables might have natural anti-cancer properties. These vegetables include broccoli; Brussels sprouts; bok choy; cabbage; cauliflower; mustard, turnip and beet greens; kale; and Swiss chard.
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