As per the USDA Food Guide Pyramid, one should take 5–9 servings of fruits and vegetables every day. Fruits and vegetables may help lower the risk of some cancers. Fruits, vegetables and grain products that contain fiber, particularly soluble fiber, may help reduce the risk of coronary heart disease. Fiber–containing grain products, fruits and vegetables may help reduce the risk of some cancers.
A serving size is:
- One medium–size fruit
- 1/2 cup raw, cooked, frozen or canned fruits (in 100% juice) or vegetables
- 3/4 cup (6 oz.) 100% fruit or vegetable juice
- 1/2 cup cooked, canned or frozen legumes (beans and peas)
- 1 cup raw, leafy vegetables
- 1/4 cup dried fruit
- 5 servings mean 2 fruits and 3 vegetables; 7 servings mean 3 fruits;4 vegetables and 9 servings mean 4 fruits, 5 vegetables
Carrot, Celery, Cantaloupe, Cucumber and Corn are the five “Cs” which can be incorporated in the ‘five-a-day’ diet.
- Snacking on raw vegetables instead of potato chips.
- Adding fruit to your cereal at breakfast.
- Using the salad bar when you go out for lunch or to the grocery store.
- Loading up on juice instead of a usual coffee, tea or soda.
- Washfruits and vegetables with water and scrub with a dish brush when appropriate: for example, before eating apples, cucumbers, potatoes, or other produce in which the outer skin or peeling is consumed.
- Throw away the outer leaves of leafy vegetables, such as lettuce and cabbage.
- Peel and cook when appropriate, although some nutrients and fiber may be lost when produce is peeled.
- When buying from a salad bar, avoid fruits and vegetables that look brownish, slimy or dried out. These are signs that the product has been held at an improper temperature.
- Wash cutting boards with hot water, soap and a scrub brush to remove food particles.
- Wash hands with warm water and soap for at least 20 seconds before and after handling food, especially fresh whole fruits and vegetables and raw meat, poultry and fish. Clean under fingernails, too.
Formula 1: Have a mix of seven colours and six tastes
Formula 2: Try to eat fruits alone and not mix them with any thing.
Formula 3: Vegetables can be mixed with any other food.