Вы находитесь на странице: 1из 4



Adults need 5 to 10 servings of a variety of vegetables and fruit everyday. Along with an active lifestyle eating more vegetables and fruits everyday is one of the best things you can do to improve your health. Vegetables and fruits are naturally low in calories, packed full of nutrients, and essentially fat free. Each vegetable or fruit has its own unique package of health protective nutrients, including vitamins, minerals and fiber. These nutrients make vegetables and fruits the foods most likely to reduce the risk of cancer as well as protecting us against heart disease and stroke. Research has recently shown us that vegetables and fruits are not only packed with vitamins, minerals, and fiber, but also phyto-chemicals and antioxidants, and each of these play an important role in controlling and/or preventing diseases. Take the Challengeare you getting enough vegetables and fruit everyday? It is easier than you think! One serving of a vegetable or fruit is : 1 medium sized vegetable or fruit cup (125 mL) juice cup (125 mL) raw, cooked, fresh, frozen or canned, vegtables or fruits 1 cup (250 mL) raw, leafy vegetables cup dried fruit

Research Evidence Promoting Vegetables& Fruit 1. The World Cancer Research Funds international panel of nutrition experts recently reviewed the findings of more than 4,500 research studies, concluding that, over time, the consumption of five servings or more of a variety of vegetables and fruits could, by itself, decrease overall cancer incidence by at least 20%. 2. Current epidemiological evidence suggests a strong protective role for fruits and vegetables on coronary heart disease. Data from 2 large prospective cohort studies (Nurses; Health Study with 75,596 women and the Health Professionals FollowUp Study with 36,683 men) has recently been published in the Journal of the American Medical Association. After controlling for other risk factors, individuals in the highest quintile of fruit and vegetable intake (5-6 servings per day) had a relative risk of ischemic stroke of 0.69 compared to individuals in the lowest quintile of fruit and vegetable intake1 . 3. A quantitative analysis of the epidemiological data on fruit and vegetable consumption with relation to heart disease concluded that

Joshipura et al. 1999. Fruit and vegetable intake in relation to ischemic stroke. Vol 282:1233-9

Page 1

an increase in fruit and vegetable consumption, equivalent to about a four fold increase in fruit consumption and a doubling of vegetable consumption is associated with a decrease in the risk of heart disease of about 15%2

Dietary Evidence Promoting Vegetables & Fruit DEAN ORNISH Diet Diets consisting mostly of vegetables, grains, beans, and fruit, with no animal products except for the occasional non-fat diary product, in combination with other lifestyle changes, were shown to be able to reverse heart disease without the need for other medications or medical procedures. DASH (Dietary Approaches to Stop Hypertension) Diet This diet showed that a diet rich in fruits and vegetables reduces blood pressure both in individuals with and without hypertension, and combining this fruit and vegetable rich diet with low-fat diary products, and with reduced saturated and total fat, lowered blood pressure to a greater extent. The 8-10 daily servings of fruits and vegetables in the DASH diet are more than double the average intake of Canadians.


Although vegetables and fruit are delicious AND nutritious, many of us are eating fewer than the 5 to 10 servings per day that are recommended in Canadas Food Guide to Healthy Eating. Try these tips to make sure that you get 5 to 10 servings a day!

Taste: Vegetables & fruit come in a variety of tastes (sweet, juicy, bitter, sour, starchy) and by trying a variety we can find the ones we enjoy. Here are a few tips to get you started: add vegetables to cakes and muffins (zucchini, carrot), soups, stews, spaghetti sauce, etc. add dried fruits to muffins, cookies, and cereals, and add fresh fruits to pancakes, milkshakes, yogurt, and cereal


Law, MR and JK Morris. By how much does fruit and vegetable consumption reduce the risk of ischaemic heart disease? European Journal of Clinical Nutrition. 1998. 52:549-556.

Page 2

Not enough time is another reason why people find it difficult to get at least 5 servings of vegetables & fruit everyday. Here are a few tips to get you started: pre-cut vegetables and salad mixes are a terrific 5 to 10 a day time saver grab an apple or orange, a box of raisins, some grapes or carrot sticks or red and green pepper sticks at snack time use a microwave to quickly zap vegetables and retain their nutrients drink 100% fruit juice in easy-to-tote boxes or bottles keep vegetables and fruit visible and easily accessible - for example, store cut and cleaned produce at eye-level in the fridge, or keep a filled fruit bowl on the counter or table

Cost: Vegetables & fruit are not as expensive as you might think. When vegetables and fruit are in season, buy fresh. Otherwise, buying frozen or canned types are just as acceptable. They are nutritionally comparable to fresh.

What to look for when buying FRESH vegetables and fruit: buy a mix of items some to eat right away (for example, peaches and asparagus) and some that keep well (apples, squash) buy ONLY what you can eat - even least expensive produce is a waste if you dont get to eat it. check the flyer from your local supermarket for the weeks best buys buy bruised produce ONLY if you plan to use them right away (for example, bruised bananas are great for banana breads). save money by buying apples, potatoes, oranges in pre-packaged bags instead of individually. But be sure you will be able to eat them all before they spoil save money by growing your own if you have the space and time. when you see produce in your fridge that is on its last day, dont despair use it to make up your own soup or salad.

Page 3

When buying Frozen or Canned vegetables & fruit look for: frozen vegetables in bags are less expensive than frozen vegetables in boxes save by buying no name frozen products compare the price of canned products using the unit pricing to find the best buy do NOT buy damaged or dented cans

For more information on vegetables and fruits go to www.marketfresh.com and www.5to10aday.com and keep eating those veggies and fruits!

Page 4