‘5-a-day for better health’
A phrase that you may be hearing is “5-a-day for better health.” The food-guide pyramid recommends approximately five servings (cups) of fruits and vegetables per day.
Eating five fruits and vegetables may reduce the risk of cancer and heart disease and improve overall health.
Whether you begin your morning with a light or a hearty meal, include fruit to add healthful nutrients.
Fruits contain vitamins, minerals and fiber, and they have little fat, no cholesterol, and very little sodium.
A glass of fruit juice can help you get off to a good start. All fruit juices have good nutritional value. Check the food label to be sure they are 100 percent juice.
Orange and grapefruit juice are especially high in vitamin C. Vitamin C is required for good health. It also helps make the iron in breakfast cereals and breads more available for use in your body.
Other fruits for breakfast include bananas, cantaloupe, strawberries, and many more. Fruits that are deep yellow-orange in color, such as apricots and cantaloupe, are good sources of vitamin A. Nearly all fruits supply potassium and fiber.
Eat fruits as well as drinking fruit juices.
Fruits are higher in fiber and lower in calories than fruit juices. Top breakfast cereals with fruit in order to add natural sweetness and important nutrients.
Breakfast is also a great time to fit in a vegetable serving. Try low sodium tomato juice, an omelet or breakfast sandwich with veggies like spinach, mushrooms, peppers, onions or tomatoes. Salsa makes a great side to scrambled eggs, and a smoothie can easily sneak in carrots too!
Take the challenge to get a fruit or vegetable for each meal or snack. It’s easy, delicious, and loaded with nutrients.
For additional ways to incorporate more fruits and veggies into your diet throughout the day visit the 5-a-day website at www.5aday.org
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From: “Solution Source” a Web-based information system from Penn State Cooperative Extension.
For information on other health related topics visit this site at: a href=”http://solutions.psu.edu http://solutions.psu.edu end
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Cathy Brady and Don Fretts are educators with the Penn State Cooperative Extension, an educational network that gives people access to the resources and expertise of Penn State University.
Penn State Cooperative Extension educators and volunteers can be reached at fayettext@psu.edu or by phone at 724-438-0111.