5 A Day for Better Health is a national program and partnership National Center for Chronic Disease Prevention and Health Promotion that seeks to increase the number of daily servings of fruits and vegetables Americans eat to five or more. The 5 A Day program provides easy ways to add more fruits and vegetables into your daily eating patterns.
Q: Why are fruits and vegetables important for my health?
A: This year in the United States, more than 1.4 million Americans will be diagnosed with cancer and over 500,000 Americans will die of cancer. An estimated 32% of these deaths may be related to diet. Fruit and vegetable intake is an important part of a healthy diet that may reduce risk of cancer. The health benefits of fruits and vegetables go beyond cancer prevention. During recent decades, studies examining the relationship between dietary patterns and health have found that a diet rich in fruits and vegetables has been associated with the prevention of heart disease, the leading cause of death in the US, as well.
Leading health authorities have urged Americans to eat 5 to 9 servings of fruits and vegetables daily, not only the U.S. Department of Health and Human Services (DHHS), which includes the Centers for Disease Control and Prevention and the National Cancer Institute, but also the U.S. Department of Agriculture (USDA). They all agree that eating more fruits and vegetables, as part of a diet low in saturated fat and high in fiber, may reduce the risk of getting cancer and other chronic diseases.
Block G, Patterson B, Subar A. Fruit, Vegetables, and Cancer Prevention: A Review of the Epidemiologic Evidence. Nutrition Cancer. 1992;18:1–29.
Law MR, Morris JK. By How Much Does Fruit and Vegetable Consumption Reduce the Risk of Ischemic Heart Disease? European Journal of Clinical Nutrition. 1998;52(8):549–556.
National Cancer Institute. (2001) 5 a day for better health program. (NIH publication 01–5019). Washington, DC: U.S. Government Printing Office.
Steinmetz KA, Potter JD. Vegetables, Fruit, and Cancer Prevention: A review. J Am Diet Assoc. 1996;96:1027–1039.
Willett WC. Diet, Nutrition, and Avoidable Cancer. Environmental Health Perspectives. 1995;103 (supplement 8):165–170.
Q: Don't people know that eating fruits and vegetables is a good thing to do and is part of a healthy diet?
A: Many Americans do not know that eating a combined total of 5 to 9 servings of fruits and vegetables every day is the amount recommended for better health. In 1997, the most recent data available, only about 19% of Americans believed that a person should eat 5 or more servings of fruits and vegetables for good health. This is up from 8% in 1991.
Stables GJ, Subar, AF, Patterson BH, Dodd K, Heimendinger J, Van Duyn MAS, Nebeling L. Changes in Vegetable and Fruit Consumption and Awareness Among US Adults: Results of the 1991 and 1997 5 A Day for Better Health Program Surveys. J Am Diet Assoc. 2002;102:809–817.
Q: How many fruits and vegetables should be eaten daily for good health?
A: The National Academy of Sciences, U.S. Department of Agriculture (USDA), the National Cancer Institute, and the American Cancer Society recommend that 5 to 9 servings of fruits and vegetables be consumed each day depending on a person's energy intake, to reduce risk of cancer and maintain good health. Many adults should be eating closer to 9 daily servings for maximum health benefits!
Q: Is the 5 A Day Program consistent with the Food Pyramid and US Dietary Guidelines?
A: Yes, the 5 A Day Program is based on the same recommendations used in the USDA/DHHS Food Guide Pyramid and USDA/DHHS Dietary Guidelines for Americans. Both recommend that Americans eat between 2–4 servings of fruit and 3–5 servings of vegetables a day. These recommendations emphasize eating a variety of different colored fruits and vegetables daily, especially darker green and yellow/orange selections.
Q: How big is a serving?
A: A serving is less than what most people think!
For those who say, five servings of fruits and vegetables a day sounds difficult, think again. Contrary to popular belief, eating the 5-A-Day way is easy. One serving is less than people think. And today, more than ever, there's a wider variety of fruits and vegetables from which to choose, whether they're fresh, frozen, canned, or dried.
One serving size is defined as:
3/4 cup (6 oz.) 100 percent fruit or vegetable juice
One medium fruit (e.g., apple, orange, banana, pear)
1/2 cup cut-up fruit
1/2 cup raw or cooked vegetables
1/4 cup dried fruit (e.g., raisins, apricots, mango)
1 cup raw, leafy vegetables
1/2 cup cooked or canned peas or beans
Be creative about eating 5 servings each day. And remember, five is the recommended minimum — the more the better!
: What about kids?
A: Children are also encouraged to eat five or more servings of fruits and vegetables per day. However, serving sizes for young children, ages 2 to 3, may need to be smaller than those of adults, depending upon the child's age and stage of growth. For children ages 2 to 3 years, portions which are at least half the adult size, when eaten as part of a well balanced diet, should be nutritionally adequate. Because many children don't eat a lot all at once, they may need to eat smaller portions more frequently throughout the day.
Cronin FJ, Shaw AM, Krebs-Smith SM, Marsland PM, Light L. Developing a Food Guidance System to Implement the Dietary Guidelines. J Nutr Educ 1987;19:281–302.
Cronin FJ, Shaw AM, Krebs-Smith SM, Marsland PM, Light L. Developing a food guidance system for 'better eating for better health: a nutrition course for adults. Hyattsville, MD: US Dept of Agriculture; April 1985. Administrative Report 377.
Krebs-Smith SM, Cook DA, Subar AF, Cleveland L, Friday J, Kahle LL. Fruit and Vegetable Intakes of Children and Adolescents in the US. Arch Pediatr Adolesc Med 1996;150:81–86.
Q: What types of fruits and vegetables are promoted by the 5 A Day Program?
A: All fresh, frozen, dried, or canned fruits and vegetables count toward the 5 A Day goal, as long as they don't have added sugars or fats. Fruits and vegetables (with the exception of avocados, olives and coconut) are naturally low in fat. Fruits and vegetables in heavy sauces, oils, and syrups add extra calories to the diet. In addition to fresh produce, adding dried, frozen, and canned fruits and vegetables can make reaching the 5 A Day goal easier.
Q: What are some quick and easy ways that I can add fruits and vegetables into my diet?
A: Try these!
Add fruit to your breakfast cereal or oatmeal (not just bananas, but also apples, grapes, berries, peaches, and mandarin oranges).
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 of 100% juice, a salad, microwaved vegetables, or some fruit for dessert.
Q: What are some quick and tasty ways to prepare fruits and vegetables?
A: Here are some no-hassle, quick ways to get delicious fruits and vegetables on the table.
Salads and Sides:
Open cans of kidney beans, wax beans, chickpeas, and green beans, and toss with a low fat vinaigrette for an ultra-fast bean salad.
Try adding fresh herbs to vegetables before you roast, stir-fry, or steam them. For example, tomatoes go well with basil and oregano, and carrots go well with dill. Â*
Broil sliced vegetables such as zucchini, bell peppers, eggplant and tomatoes, for just a few minutes until they blacken around the edges. Serve warm with a light dressing of lemon juice, reduced-fat mayonnaise, and black pepper.
Entrees:
Add 1–2 cups of frozen vegetables to canned soup before heating; serve on top of rice in a shallow bowl.
Use a 12-inch, pre-baked packaged pizza crust to create a 20-minute dinner; add sliced zucchini, fresh spinach, mushrooms, tomatoes, garlic, onion, and cheese and bake at 400 degrees until the cheese bubbles.
Add grapes and sliced apples and pears to a chicken salad. Or add tomatoes, radishes, and green bell peppers to a tuna salad.
Top broiled meat, chicken or fish with salsa. Each 1/2 cup of salsa is a serving.
Q: How can I get more information?
For A Free "5 A Day" Brochure: Call 1-800-4CANCER
A: Â*For Program Information:
5 A Day For Better Health Program
Division of Cancer Control and Population Science
National Cancer Institute, National Institutes of Health
Executive Plaza North, Suite 232
6130 Executive Blvd. Bethesda, MD 20892-7332
Contact: Joe Prickitt, MS, RD
E-mail:
prickitj@mail.nih.gov
Telephone: (301) 496-8520
Fax: (301) 480-6637
5 A Day for Better Health Program
Nutrition and Physical Activity,
National Center for Chronic Disease Prevention
and Health Promotion,
Centers for Disease Control and Prevention
4770 Buford Highway, NE, MS/K-24
Atlanta GA 30341-3717
E-mail:
ccdinfo@cdc.gov
Telephone: (770) 488-5820
Fax: (770) 488-5473
American Cancer Society
1599 Clifton Road, N.E.
Atlanta, GA 30329-4251
Contact: Alexis Currie-Williams, MPH
E-mail:
Alexis.Williams@cancer.org
Telephone: 404-320-3333
Fax: 404-248-1780
United States Department of Agriculture
Cooperative State Research, Education, and Extension Service (CSREES)
http://www.reeusda.gov/
Industry Contacts:
Produce for Better Health Foundation
5301 Limestone Road, Suite 101
Wilmington, DE 19808
Contact: Barbara Berry, MS, RD
E-mail:
bberry@5aday.com
Telephone: (302) 235-2329 (235-ADay)
Fax: (302) 235-5555
To get involved in your state:
Contact your State Health Agency