Eating Fruits And Veggies: Five A Day Is Smart, But More Is Even SmarterAmerican Institute for Cancer Research September 22-28 Is National 5-A-Day Week, Promoting The Goal Of Eating Five Or More Servings Of Fruits And Vegetables Daily According to the American Institute for Cancer Research (AICR), five daily servings of fruits and vegetables can help ensure short-term nutritional needs but may not be enough to guard against health problems that develop over time. Because these foods are rich in the substances that help reduce the risk of cancer, heart disease and other chronic diseases like diabetes, the Institute urges Americans to become health-savvy and aim for more than five a day - ideally, nine servings.  "Some people might think eating five daily servings of fruits and vegetables is a big challenge," says Melanie Polk, RD, AICR's Director of Nutrition Education. "But it it is fairly easy to accomplish once you set a goal and realize a standard serving is just one-half cup for most types of fruits and vegetables. And when the five-a-day goal is reached, it takes only a little more effort to gradually, week by week, add a few more servings." Fruits and Vegetables: Low on America's Dietary Totem Pole A 1999 study by the U.S. Department of Agriculture (USDA) found that the potato - whether fresh, french-fried, or turned into chips - was America's most widely eaten vegetable, with iceberg lettuce in second place, followed by tomatoes, carrots and onions. The deeply-colored green and yellow vegetables rich in disease-fighting substances represented only 0.4 percent of Americans' daily servings. "According to surveys," says Polk, "many Americans barely eat two or three servings of vegetables and fruits in the course of a day, and that's not nearly enough to satisfy our nutritional needs. Five servings a day is really the minimum. But health experts advise that nine servings should be our goal." Polk points out that in addition to the powerful anti-cancer substances they contain, called phytochemicals, vegetables and fruits also have the fiber that creates a "full" feeling with a minimum of calories, often far more effectively than starchy, higher calorie foods like potatoes and pasta. For example, one serving of raspberries has twice as much fiber as one serving (one slice) of whole-wheat bread, which is considered a good source of fiber. Polk stresses that the many kinds of phytochemicals found in different vegetables and fruits are the paramount reason for increasing our intake of these foods. Vegetables and Fruits Are High in Health Protection "When it comes to preventing cancer, eating more vegetables is second only to quitting smoking in its importance as a protective measure," says Dr. John D. Potter, M.D., Ph.D., head of the Cancer Prevention Research Program at the Fred Hutchinson Cancer Research Center. Dr. Potter headed an AICR expert panel of scientists who reviewed more than 4,500 studies on the connection between diet and cancer. They found convincing evidence that diets high in vegetables and/or fruits protect against many different types of cancers. Polk notes that eating a wide variety of fruits and vegetables is important because certain types of phytochemicals are found only in specific kinds of vegetables. For example, carotenoids, a family of antioxidants found in tomatoes, watermelon and sweet potatoes, are believed to enhance immunity and heart health as well as play an anticancer role. One type, lycopene, is linked to reduced risk of prostate and breast cancer, while two others, lutein and zeaxanthin, are believed to protect against macular degeneration, the leading cause of blindness in people over 65. Scientists believe phytochemicals work, both independently and with each other, in a synergistic fashion that may boost each other's effectiveness. Some eliminate free radicals that damage DNA, while others help rid the body of carcinogens. Eight Strategies for Getting More Veggies and Fruits into the Diet Polks suggests eight strategies for increasing daily servings of fruits and vegetables.
To help put these strategies into practice, AICR has developed recipes that are easy and quick to turn fruit into a tropical salsa or refreshing soup, and vegetables into a creamy smoothie or a puréed dish that makes a satisfying comfort food in cold weather. Most people think of a smoothie as fruit-based. But vegetables can also make rich smoothies. This one is simple to make, with a rich but not too sweet taste. Yam 'n Yummy Smoothie 1 can (15 oz.) yams, drained (but not rinsed) Place yams, vanilla and ginger in blender. Add half of both liquid and yogurt. *For a non-tangy flavor, use low-fat milk in place of buttermilk and yogurt. However, since milk is thinner than buttermilk or yogurt, use a smaller quantity to retain the usual thick consistency of a smoothie. Purée until smooth and well blended. Add vanilla extract and ginger and blend in. With the blender at high speed, slowly add remaining liquid and yogurt, adjusting the amount used to achieve desired consistency. Mix until completely smooth and well-blended. Chill before serving. Garnish with cardamom, if desired. Makes 2 servings. Per serving: 264 calories, 1 g. fat (less than 1 g. saturated fat), 57 g. carbohydrate, 9 g. protein, 4 g. dietary fiber, 258 mg. sodium. The salsa below is a good complement to poultry, pork, or fish as well as raw veggies when used as a dip. Once considered exotic, mangoes are now found in most supermarkets. The cilantro provides a complementary spark to the mellow flavor of the mango. Tropical Salsa 1/2 cup finely-chopped red onion Place chopped onion in a heatproof bowl (e.g. Pyrex) or measuring cup and add boiling water to cover. Let stand for a few minutes. In the meantime, mix fruit and juice in a large bowl. Add cilantro and vinegar and mix well. Drain onion and add to fruit mixture, mixing well. Taste, adding more vinegar and/or juice if desired. Salsa can be used as a side dish or condiment for fish, pork, or poultry, or as a dip. If used as a dip, purée in a blender until smooth. Salsa may be served immediately or stored, covered, in the refrigerator 2 to 3 days. Bring chilled salsa to room temperature before serving. Makes 1 1/2 cups. Per tablespoon: 26 calories, 0 g. total fat (0 g. saturated fat), 7 g. carbohydrate, less than 1 g. protein, 1 g. dietary fiber, 2 mg. sodium. Even in autumn, a chilled soup can make a refreshing beginning to a meal. In the following recipe, other fresh or canned fruits can be easily substituted. Chilled Melon Soup 1 large cantaloupe (or other melon or fruit) cut into small cubes (4-6 cups) Combine cantaloupe and grape juice in a pan and heat to boiling. Remove from heat and transfer mixture to a blender or food processor. Add honey and lime and blend until smooth. Chill. Taste and add more honey and/or lime juice if desired. When ready to serve, garnish the soup with strawberry slices, or purée them and add to soup in a swirling or pinwheel design. Makes four 1-cup servings. Per serving: 101 calories, 0 g. total fat (0 g. saturated fat), 26 g. carbohydrate, 1 g. protein, 1 g. dietary fiber, 27 mg. sodium. Vegetables can be more than salad ingredients or side dishes. Many make interesting dips, simply by puréeing them with olive oil and seasonings. The following purée can be used as an appetizer served at room temperature or as a warm side dish. Pureéd Broccoli with Roasted Garlic 1-4 peeled garlic cloves (to taste) Preheat oven to 350 degrees. Combine garlic, 1 tsp. oil and crushed red pepper in small foil packet, sealing well. Bake until garlic is tender, about 35 minutes. Cool slightly. Meanwhile, steam broccoli florets in microwave until tender, about 2 minutes. Rinse quickly with cold water to stop cooking process. Drain well. Transfer to blender or food processor. Add cannellini, lemon juice, chives, garlic mixture and remaining olive oil and purée until smooth. Season to taste with salt, pepper and hot sauce. Serve as a side dish or as part of a light meal or snack. The purée can be spread on pita bread or tortillas to make roll-ups. (Slightly more olive oil may be needed to make the purée "spreadable.") The purée can also be spread on crackers or used as a dip for raw vegetables like bell peppers, celery and zucchini. The purée can be stored refrigerated in a covered container up to three days. Bring chilled purée to room temperature before serving. Makes 1 1/2 cups pureé. Per quarter-cup serving: 63 calories, 3 g. fat (less than 1 g. saturated fat), 8 g. carbohydrate, 3 g. protein, 3 g. dietary fiber, 98 mg. sodium.
For more information, or to contact American Institute for Cancer Research, see their website at: www.aicr.org |
 |
Email Article To A Friend |  |
Link to us! |
