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Benefits of eating Fruits and Vegetables
From 5 A Day
 Living a healthy lifestyle involves making choices about food, exercise and other daily activities. Including 5 to9 servings of fruits and vegetables in an overall healthful diet every day is one cornerstone of a healthy life plan.
Obesity is considered by many to be the greatest public health problem facing adults and children. Type 2 diabetes, heart disease, high blood pressure, stroke, arthritis, and certain types of cancer are all chronic diseases associated with obesity and overweight. Choosing healthier foods like fruits and vegetables and getting regular physical activity can help reach and maintain a healthy weight.
It’s important to have a colorful variety of fruits and vegetables every day. Variety is important because no one color group provides all the phytochemicals, vitamins, minerals and fiber you need for optimal health and vitality. That’s why Produce for Better Health Foundation introduced 5 A Day The Color Way. It provides a simple tool for selecting at least one serving from each of the five color groups each day. Choosing a healthful variety of fruits and vegetables is easy. Just keep the 5 color groups in mind: red, yellow/orange, white/tan/brown, green, and blue/purple. Here’s how:
- A 6 oz. glass of 100% juice and a sliced banana on your cereal (2 servings)
- Strawberries or red pepper for a mid-morning snack (1 serving)
- A small, mixed green salad with lunch (1 serving)
- A blueberry smoothie or purple grapes afternoon pick-me-up (1-2 servings)
- Cooked vegetable(s) with dinner (1-2 servings)
- Dried fruit and nuts after dinner snack (1 serving)
Nutrient supplements can’t duplicate the synergistic way that phytochemicals work together with vitamins, minerals, fiber and other fruit and vegetable compounds to maintain overall health and vitality. Remember – the more variety you include, the greater your health benefit will be.
How Many Servings Do You Need Each Day?
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Children (2-6 yrs.), women and others who typically eat about 1,600 calories to reach or maintain a healthy weight |
Older children, teen girls, active women, most men who typically eat about 2,200 calories to reach or maintain a healthy weight |
Teen boys and active men, who typically eat about 2,800 calories to reach or maintain a healthy weight |
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5 servings:
2 fruits, 3 vegetables |
7 servings:
3 fruits, 4 vegetables |
9 servings:
4 fruits, 5 vegetables |
This simple plan for healthy eating, in an overall diet that is moderate in total fat and is low in saturated fat, trans-fat, and sugar can help maintain:
- A healthy heart*
- Memory function
- Vision health
- Strong bones and teeth
- Healthy weight levels
- A lower risk of some cancers*
* Diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases. Want to find out more about the Color Way Plan for fruits and vegetables, Produce for Better Health Foundation and the 5 A Day Program? Visit www.5aday.org.
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