5-A-Day Everyday: The Colorful Way

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Nicole Meadow, Registered Dietician

Wednesday, April 04, 2007

Research has shown that diets rich in fruits and vegetables may reduce the risk of certain types of cancers and other chronic diseases. That’s why eating FIVE or more servings of COLORFUL fruits and vegetables everyday should be incorporated into your healthful eating plan.

What’s a serving, you ask? For an adult, a serving is 1 cup of raw leafy veggies; 1 medium sized fruit, ¾ cup 100% fruit or vegetable juice, ½ cup fresh or frozen fruits/vegetables or ¼ cup dried fruit. Since children are smaller, so are their portion sizes! Until children are about 8-10 years of age (or about the size of a small adult) their portions are about ½ the size of an adult portion. For babies and toddlers, a general rule of thumb is 1 tablespoon per food per year of age.

Choose different colors everyday for your health…

BLUE/PURPLE (decreased risk of certain cancers, urinary tract health, memory function, healthy aging): blueberries, blackberries, plums, figs, purple cabbage, eggplant, purple potatoes.
GREEN: (decreased risk of certain cancers, vision health, strong bones & teeth): avocado, kiwi, honeydew, artichokes, broccoli, leafy greens, green peppers, zucchini.
WHITE: (heart health, decreased risk of certain cancers): bananas, white nectarines and white peaches, cauliflower, garlic, onions, turnips.
YELLOW/ORANGE: (heart health, vision health, immune system health, decreased risk of certain cancers): apricots, mangoes, papaya, carrots, pumpkin, sweet potatoes.
RED: (heart health, memory function, decreased risk of certain cancers, urinary tract health): cranberries, pomegranates, beets, rhubarb, tomatoes.

Now the big question is, how can you increase your family’s consumption of fruits and vegetables? First, make sure that fruits and vegetables are always “well-marketed” in your kitchen. Have fresh fruit in a bowl on the counter or in the refrigerator in clear view, washed and ready to eat. Add vegetables to pasta sauce, quesadillas, casseroles and sandwiches. Add fruit to pancakes, cereal, oatmeal and yogurt. Serve 1-2 vegetables with dinner every night. Continue to expose your family to new tastes and textures, even if they are repeatedly rejected. Remember, it can take up to 15 exposures to the same food before it is accepted. However, if you do not expose your child to new foods, they will never have the opportunity to learn to like them! Be patient and be a positive role model. Enjoy mealtimes and the time that it affords you with your family.