Behavior Change and Health News
5 A Day for Better Health
September is 5 A Day for Better Health Month. On average, Americans do not eat enough fruits and vegetables to maintain good health. Diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases. Healthy Eating Every Day teaches several strategies for including a variety of foods in a balanced diet.
Choose nutrient-dense foods
While there are no “good” or “bad” foods (just certain foods we should limit), some foods are more nutritious than others. Spinach, broccoli, cauliflower, and red and green peppers make great vegetable choices, while fruits such as cantaloupe, berries, mango, and oranges pack more nutrients than other fruits.
What’s on the menu?
Many people go out to eat several times a week. Most restaurants offer fruits and vegetables—just steer away from fried, cheesy or battered options. Instead, go for steamed, baked, or grilled. When possible, choose dark green leafy greens for your salad (such as spinach or romaine) over light green lettuce (such as iceberg). Instead of French fries, ask for a vegetable side dish, vegetable soup, double portions of vegetable side dishes, or sliced tomatoes. Order fresh fruit or sorbet for dessert.
Portion distortion
Fitting in 5-9 servings per day may not be as difficult as it sounds. One serving of fruits or vegetables really isn’t very big. As an easy reference, remember these: a medium whole piece of fruit, such as an apple or orange, is about the size of a baseball. A quarter-cup of dried fruit is equivalent to the size of a golf ball, and 1 cup of leafy greens measures about the size of ½ a grapefruit.
Hit the aisles
Buying fruits and vegetables from the grocery store or a farmer’s market makes it easier to eat well throughout the week. Substitute a piece of fruit or carrot sticks for an afternoon snack, rather than something from the vending machine. When shopping, here are some tips for choosing the right types of fruits and vegetables: choose grapefruit and oranges that are heavy for their size, they have more juice. Pick fresh fruits and veggies in season—they are less expensive and higher in quality. Buy canned or frozen items when they are out of season or if you won’t use them right away. Choose a variety of colors of fruits and vegetables to get a variety of nutrients. If short on time, take advantage of convenient packaged precut salads and raw vegetables.
Substitute ingredients
When cooking or baking, fruits and vegetables can take the place of other foods with more fat and calories. For example, use chopped apple in recipes instead of shredded coconut. Replace oil in baked goods with applesauce. Add chopped or shredded carrots or potatoes to soups or casseroles. Top salads with green or red peppers, tomatoes, mandarin orange slices, or peas, rather than high-fat cheese or bacon bits.
The Healthy Eating Every Day program helps people establish a balanced and healthy approach to eating. This course presents a sensible and realistic way of eating that is in line with and complements the new USDA Nutrition Guidelines. Created in cooperation with The Cooper Institute, Healthy Eating Every Day uses an evidence-based, cognitive behavioral approach to helping people change their diets. The tips above are from the Healthy Eating Every Day book, the text used in the course.
To learn how to offer Healthy Eating Every Day or other Active Living Partners programs in your community, please call 800-747-4457 ext 2226, send an e-mail to michelleo@hkusa.com, or visit our Web site at www.ActiveLiving.info.
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