William Penn Life, 2003 (38. évfolyam, 1-12. szám)
2003-09-01 / 9. szám
"We are not recommending that overweight Americans eat more food, but if they want to control or maintain their weight, they could replace 1 igher-calorie foods with fruits and egetables," DiSogra said. "The high water and fiber content of fruits and vegetables will help keep them wellsatisfied on fewer calories." Groups who tend not to eat enough fruits and vegetables include school age children and teenagers, men ages 20 to 59 years, African-Americans, and lower income and lower educated populations. Most people do not realize how easy it is to get their five to nine daily servings of fruits and veggies. Servings are much smaller than people think. One serving is only one-half cup of cooked vegetables or fruit, onequarter cup of dried fruit, threequarters cup of 100 percent juice, or one cup of salad or leafy greens. A large salad, for instance, can add up to two to three servings of vegetables. Fresh, frozen, dried, canned and juiced fruits and vegetables all count towards the "5 to 9" goal. A glass of 100 percent juice with breakfast, a banana for a mid-morning snack, a salad at lunch, some carrot sticks or an apple in the afterno.on, and pasta with cooked veggies and tomato sauce at dinner is just one example of how easy it is to get up to nine servings a day. |p[| Health Links Many government agencies have teamed up to promote the 5 A Day program. Start your search at: O www.Saday.gov a website run by the National Cancer Institute. It also offers a number of recipes for each season of the year. Also check the website of the Centers for Disease Control’s National Center for Chronic Disease Prevention and Health Promotion at: O www.cdc.gov/nccdphpldnpal Saday More color, better beajj GROWING UP YOU MAY have been told to eat your greens, but what about your reds, oranges, yellows and blues? By putting something of every color on your plate or in your lunch bag, you are more likely to eat the five to nine recommended servings of vegetables and fruit every day. The more reds, oranges, greens, yellows, and blues you see on the plate, the more health promoting properties you are also getting from your vegetable and fruit choices. Here are the specifics... REDS-When you add deep reds or bright pinks to your daily diet, you are also adding a powerful antioxidant called lycopene. Lycopene is found in tomatoes, red and pink grapefruit, watermelon, papaya and guava. Diets rich in lycopene are being studied for their ability to fight heart disease and some cancers. GREENS-Green vegetables are rich in the phytochemicals that keep you healthy. For example, the carotenoids lutein and zeaxanthin that are found in spinach, collards, kale and broccoli have antioxidant properties and are being studied for their ability to protect your eyes by keeping your retina strong. Also, research is being done on cruciferous vegetables like cabbage, Brussels sprouts, cauliflower, kale, and turnips to see if they may reduce the risk of cancerous tumors. Greens are also loaded with essential vitamins (folate), minerals, and fiber. ORANGES/YELLOWS - Orange vegetables and fruits like sweet potatoes, mangos, carrots, and apricots, contain beta-carotene. This carotenoid is a natural antioxidant that is being studied for its role in enhancing the immune system.The orange group is rich in Vitamin C and Vitamin E. Folate, most often found in leafy greens, is also found in orange fruits and vegetables, and is a B vitamin that may help prevent some birth defects and reduce your risk of heart disease. Bright yellows have many of the same perks as the orange groups: high in essential vitamins and carotenoids. Pineapple, for example, is rich with Vitamin C, manganese, and the natural enzyme, bromelain. Bromelain is great to add to a meal to aid in digestion and reduce bloating. Additionally, corn and pears are high in fiber. BLUES/PURFLES- Blues and purples not only add beautiful shades of tranquility and richness to your plate, they add healthenhancing flavonoids, phytochemicals, and antioxidants. Anthocyanins, a phytochemical, are pigments responsible for the blue color in vegetables and fruits, and are being studied for their role in the body's defense of harmful carcinogens. Blueberries, in particular, are rich in Vitamin C and folic acid and high in fiber and potassium. WHIIJES- Vegetables from the onion family, including garlic, chives, scallions, leeks, and any variety of onion, contain the phytochemical allicin. Research is being conducted on allicin to learn how it may help lower cholesterol and blood pressure and increase the body's ability to fight infections. William Penn tile, September 2003 7 i
