September is Five-A-Day Month, when we are reminded that vegetables and fruit are essential to good nutrition and how it’s easy to enjoy the healthy benefits. The Five-A-Day for Better Health Program is sponsored by the Centers for Disease Control and Prevention (CDC) and private partnerships to raise awareness that healthful nutrition is one of the best things you can do for yourself. Five to nine servings of vegetables and fruit every day reduces the risk of many cancers, heart disease, high blood pressure, stroke and other chronic diseases. The 2006 theme is Energize and Mobilize – Eat Fruits and Vegetables and Be Active. The theme calls attention to the fact that healthy nutrition provides the energy to live to the fullest, especially when combined with the benefits of regular physical activities. Men, women and children of different age groups each have their own vegetable and fruit needs. Teenage boys and men need at least nine daily servings. Children, teen girls and women need at least seven. Children ages two to six should eat at least five daily servings. Almost three-quarters of New Yorkers do not eat the recommended number of servings of vegetables and fruit. According to a 2002 CDC survey, 72.3 percent of New Yorkers eat four or fewer servings of vegetables and fruit daily. Almost one-third of New Yorkers eat two or fewer servings. “People who eat five to nine servings of vegetables and fruit a day as part of a physically active lifestyle, can reduce their risk for colon cancer, prostate cancer and other types of cancer and improve their overall health. The CDC estimates that almost one-third of cancer deaths in America are related to nutrition,” said Sue Smith, Deputy Director of the Otsego County Department of Health. It is also important to remember that obesity has risen at an epidemic rate in the United States during the past 20 years. This is due in large part to simply eating more calories and it is likely that these extra calories are coming from foods high in sugar and fat. Choosing five to nine servings of vegetables and fruits instead of highly processed, less nutritious food, is an easy way to help control weight and reduce high blood pressure. “A fast food meal of a double patty cheeseburger, extra-large fries and 24-ounce soft drink is about 1,500 calories. It would take five hours of walking to burn those calories.” “Eight ounces of 100 percent vegetable or fruit juice or low-fat milk, a large salad and fruit and raw vegetable snacks are much lower in calories and more nutritious choices than traditional fast food meals. Vegetables and fruit also taste great. With the variety of choices and unlimited ways to serve them, it is easy to consume the recommended number of servings.” A serving is smaller than you may think. One serving should fit in the palm of your hand. For example, a serving can be one medium fruit, 1/2 cup raw or cooked vegetables, 3/4 cup (6 oz.) of 100 percent fruit or vegetable juice, 1/2 cup of beans, 1/4 cup of dried fruit, or one cup of raw, leafy greens. A large salad can count as two or three servings of vegetables. Fresh, frozen, dried, canned and juiced vegetables count toward the recommended daily number of servings. Her are some tips to help you enjoy the benefits of five to nine daily servings of vegetables and fruit. • Make vegetables and fruit visible in your home. • Have 100 percent vegetable or fruit juice at breakfast daily. • Grab a piece of fruit, like an apple or banana, to eat on the go. • Snack on raw veggies, like baby carrots, pepper strips, broccoli and celery with low-fat dip. • Pick up ready-made salads from the produce shelf for a quick salad at any time. • Pile spinach leaves, tomatoes, peppers and onions on your pizza. • Stir fresh or frozen vegetables into your pasta, noodles or omelet. For more information about healthy nutrition, visit www.nyhealth.gov or call the Otsego County Department of Health, 607-547-4230.
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