5 a Day Program Overview

Eating at least 5 servings of fruits and vegetables daily will improve your health. No ifs, ands, or buts about it.

This year, in the United States, more than 1.4 million NEW cases of cancer will be diagnosed and over 500,000 will die from cancer. Of these 500,000 deaths, 30-70% will be related to DIET.
People who eat 5 or more servings of fruits and vegetables daily have 1/2 the risk of developing cancer as those who only eat one or two servings a day.

The typical American diet is too high in fat and too low in fruits and vegetables. This unhealthy diet plan is costing us nearly $250 billion yearly in health care.

Fruits and vegetables are important not only in reducing the risk of developing certain types of cancer, but also in reducing the risk of heart disease, diabetes, stroke, obesity and birth defects.
Americans are still not eating the recommended number of servings of fruits and vegetables. Children eat fewer servings than adults.

The leading health authorities say that eating more fruits and vegetables - at least 5 servings daily - may reduce the risk of getting cancer and other chronic diseases. The National Cancer Institute, the National Academy of Sciences, the United States Dept. of Agriculture, the National Cancer Institute all agree.
So do yourself a delicious favor. Eat 5-a-day for better health!

Quick Ways to Add Fruits and Vegetables into Your Diet:

Add fruit to your breakfast cereal or oatmeal.
Drink 100% juice instead of soda for a snack.
Snack on mini-carrots or dried fruit at work instead of candy.
Supplement your take-out dinner with fruits and vegetables from home.
Try a glass or 100% juice, a salad, steamed vegetables, or some fruit for dessert.

Fiber Sources:

Apple, Cherries, Orange, Sweet Potato, Banana, Cooked beans and Peas, Pears, Blackberries, Dates, Prunes, Blueberries, Figs, Raspberries, Brussels Sprouts, Grapefruits, Spinach, Carrots, Kiwi Fruit, Strawberries.

Nutrient definitions based on FDA Food Labeling Nutrient Content Descriptors - More than 10% Daily Value for Fiber.

Vitamin A

Apricots, Mustard Greens, Mango, Cantaloupes, Pumpkin, Carrots. Romaine Lettuce, Collard Greens, Spinach, Kale, Sweet Potato, Leaf Lettuce, Winter Squash (acorn, hubbard)

*Nutrient definitions based on FDA Food Labeling Nutrient Content Descriptors - More than 10% Daily Value for Vitamin A.

Vitamin C

Apricots, Honeydew Melon, Tomatoes, Bell Peppers, Kiwi Fruit, Watermelon, Broccoli, Mango, Brussels Sprouts, Mustard Greens, Cabbage, Orange, Pineapple, Orange Juice, Cantaloupe, Plums, Cauliflower, Potato with Skin, Chili Peppers, Spinach, Collards, Strawberries, Grapefruits, and Tangerines.

*Nutrient definitions based on FDA Food Labeling Nutrient Content Descriptors - More than 10% Daily Value for Vitamin C.

What are Antioxidants?

Antioxidants act as cell protectors. Oxygen, an essential element for life, can create damaging by-products during normal cell functioning. Antioxidants counter act these cellular by-products, called free radicals, and bind with them before they can cause damage. If left unchecked, free radicals may cause heart damage, cancer, cataracts, and a weakened immune system.

Antioxidants work by binding to the free radicals; transforming them into non-damaging compounds, or repairing cellular damage. Antioxidants come in a variety of forms and include Vitamin C, Vitamin E, the carotenoids, and selenium.

Good sources of antioxidants include fruits and vegetables. The highest concentrations are found in the most deeply or brightly colored vegetables and fruits (spinach, carrots, red bell peppers, tomatoes).