84-Lancaster Farming, Saturday, February 6, 1999
Family Living II
Focus
Penn State!
Geisinger £ J
Health System
5-A-Day for Better Health!
Since 1992, the National 5-A-
Day Program has encouraged
Americans to increase their
daily fruit and vegetable intake
to 5-9 servings. Currently, the
average American is consuming
only two and a half servings of
vegetables per day. The program
recommends eating daily serv
ings of vitamin C-rich and
cruciferous vegetables. Beta
carotene - rich, leafy greens
should be incorporated into the
diet every other day. Adding
more fruits and vegetables into
the diet will promote good
health.
If the concept of eating five
servings of fruits and vegetables
daily seems overwhelming, it
may be easier to think of it as
just including one produce item
in your breakfast, lunch, dinner
and two different snacks. Here
are some suggestions to help you
meet this challenging task.
Breakfast: 1. Wake up to a
cold glass of orange, grapefruit
or tomato juice. 2. Slice a
banana into a bowl of cold cere
al. 3. Sprinkle raisins into a
bowl of oatmeal with cinnamon.
4. Top pancakes or toaster waf
fles with frozen berries or
canned fruit. 5. Sprinkle frozen
(thawed) or fresh berries on low
fat yogurt.
Lunch: 1. Tbp off a sandwich
with lettuce, tomato, sprouts, or
onion. 2. Serve a side of canned
peaches or baked beans with
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lunch. 3. Enjoy some vegetable,
tomato, broccoli, or lentil soup.
4. Pack a pita pocket bread with
tuna salad and your favorite
veggies. 5. Toss up a pasta salad
with some peppers, onions, and
tomatoes.
Snacks: 1. Spread peanut
butter on banana or apple slices.
2. Pack dried fruit, like raisins,
apricots, or fruit bits, into trail
mix. 3. Fill celery sticks with
light cream cheese or peanut
butter. 4. Refresh yourself with
a glass of spicy vegetable juice
on the rocks. 5. Dip baby carrots
and broccoli florets into low-fat
Ranch dressing.
Dinner: 1. Top off your cheese
pizza with peppers, onions, or
pineapple. 2. Stir-fiy fresh or
frozen vegetables with lean
ifieat or poultry. 3. Add frozen
broccoli, green beans, corn, or
peas to a casserole. 4. Add a side
or two of vegetables, try one of
the new frozen blends. 5.
Garnish your fish or chicken
with a slice of canned pineapple.
Source: Adapted from Eat Right
Montana.
There are many different
types of fruits and vegetables
available to keep your daily diet
interesting. Once you’ve made
the five servings a part of your
daily routine, “Fruits and
Vegetables from A to Z” may be a
useful guide to supply you with
some new and exotic fruit and
vegetable options.
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Staff Writer - 721-44X0
Staff Writer - 721-44X7
Staff Writer - 721-44X8
Fruits and Vegetables
from A to Z
A Vegetables: alfalfa
spouts, artichoke, asparagus.
Fruits; acerola, apple, apple
sauce, apricot, avocado.
B Vegetables: bamboo
shoots, beets, beet greens, bell
pepper, broccoli, brussel sprouts.
Fruits: banana, blackberries,
blueberries, boysenberries,
breadfruit.
C Vegetables: cabbage, car
rots, cassava, cauliflower, celery,
chayote, chicory, coleslaw, col
lards, com, crookneck squash,
cucumber. Fruits: cactus pear,
cantaloupe, carambola (star
fruit), casaba melon, cherimoya,
cherries, crabapples, cranber
ries, currants.
D Vegetables: dandelion
greens. Fruit: dates, dewberries.
E Vegetables: eggplant,
endive, escarole. Fruit: elderber
ries.
F Vegetables; fennel bulb.
Fruit: figs, feijoa.
G Vegetables: green beans,
green peas. Fruit: gooseberries,
grapefruit, grapes, guava.
H Vegetables: hearts of
palm, hominy, hubbard squash.
Fruit: honeydew melon.
I Vegetables: iceberg let
tuce.
J Vegetables: Jerusalem
artichoke, jicama, jute. Fruit:
jack fruit, Java plum, jujubes.
K Vegetables: kale, kohlra
bi. Fruit: kiwifruit, kumquat.
L Vegetables: leaf lettuce,
leeks, lotus root. Fruit: lemon,
lime, loganberries, longans,
loquat, lychees.
M Vegetables: mushrooms,
mustard greens. Fruits: man
darin oranges, mangos, melons,
mulberries.
Regular Phone Numbers
(717) 733-6397
(717)626-1164
(717) 394-3047
Fax. (717) 733-6058
N Vegetables: New
Zealand spinach, nopales. Fruit:
nectarines.
0 Vegetables: okra, onion,
“oyster plant” (salsify). Fruit;
oranges.
P Vegetables: parsley,
parsnips, peas, peppers, pota
toes, poi, pumpkin, purslane.
Fruit: papaya, passion fruit,
paw paw, peaches, pear, persim
mon, pineapple, plantain,
plums, pomegranate, prickly
pear, prunes, pumelo.
Q Fruit: quince.
R Vegetables: radicchio,
radish, romaine lettuce, rutaba
ga. Fruit: raisins, raspberries,
rhubarb, rose apple.
S Vegetables: sauerkraut,
seaweed, snowpeas, squash,
sweet potato, Swiss chard, suc
cotash. Fruit: sapodilla, sapote,
starfruit, strawberries, sugar
apple.
T Vegetables: taro, toma
toes, turnip greens, turnips.
Fruit: tamarind, tangerines.
U Fruit; ugli fruit.
V Vegetables: vegetable
oyster (salsify), vegetable pear
(chayote); velvet apple. Fruit:
Valencia orange.
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W Vegetables: water chest
nuts, watercress, wax beans.
Fruit: watermelon.
Y Vegetables: yams, yard
long beans, yellow beans.
Z Vegetables: zucchini.
Source: Adapted from Texas
Fruits and Vegetables from A to
Z.
Fruits and vegetables provide
many valuable resources to our
bodies to promote good health.
Fruits are excellent sources of
vitamin C, beta carotene, and
potassium. They also contain
bioflavonoids which protect
against cancer and other dis
eases.
Vegetables are similar in that
they too contain many vitamins
-A, C, E, folate, and other B vit
amins, plus the bioflavonoids to
prevent disease. Fruits and veg
etables are also high-fiber, low
calorie foods which can act as a
quick source of energy for the
body.
All of these benefits are avail
able to you simply by increasing
your daily fruit and vegetable
intake!
Are you ready to take the 5-
A-Day challenge?
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