By now, practically everyone has heard the slogan "5 a Day--for Better Health!" Young children know what the phrase means, and people around the U.S., and some other countries as well, are aware of the need to include at least five servings of fruits and vegetables in their diets each day. Unfortunately, new information about our food habits reveals that Americans are still not 'choosing enough' of these nutritious choices.
A survey conducted by the USDA's Agricultural Research Services (ARS) between 1994 and 1996 found that Americans did not meet the minimum number of servings for fruit, and barely met the minimum recommendations for the vegetable group.
As a daily guideline, the Food Guide Pyramid recommends three to five servings of vegetables, and two to four servings of fruit along with a variety of food. Eating at least this minimum number of servings adds up to "five a day," and that's where the popular slogan comes from.
What will five servings a day offer a person? Researchers believe that eating those five servings, at a minimum, will help us beat the odds. Eating more fruits and vegetables appears to protect us against certain diseases, including several forms of cancer and the onset of heart disease. While the studies continue, the message seems to be coming through loud and clear--not only do fruits and vegetables contain valuable vitamins, minerals and fiber, but they also contain a variety of other important substances, such as phytochemicals, whose roles are now being investigated.
Will any five servings do? While the ideal diet would reveal a varied five - or more! servings each day, the actual trend is not as positive. Fruit and vegetable consumption continues to be an area in which Americans could use improvement. Lori Borrud, a nutritionist with ARS, said that "most Americans think they are eating a sufficient serving of fruit and vegetables, but when we examine what they are eating, they're really not." Survey results indicated that two-thirds of adults think it is important to eat enough fruits and vegetables, but in practice, consumption in these groups has increased only slightly since the 1970's.
It is easier to include five servings of fruits and vegetables in our daily plan than it seems.
Consider these thoughts:
We hope you will feast on the season's finest, and will find this issue of Nutrition Spotlight helpful in teaching and reaching those 5 a day goals.
Sources: 4 Weeks to More Fruits and Vegetables. Communicating Food for Health, vol. 7, no. 6. June 1999. p.69. Americans Are Not Eating Enough Produce & Grains," CNI, September, 1998. p.2. Duyff, Roberta. The American Dietetic Association's Complete Food & Nutrition Guide, 1998. 96-97.
Although fiber is not a nutrient per se, it is a very important part of a healthy diet. It contributes virtually no calories for the human body, but rather provides energy for "good" intestinal bacteria to produce lactic acid which in turn prevents proliferation of disease-causing bacteria and yeast. There are a number of annoying conditions such as constipation, hemorrhoids, and diverticulosis that can be avoided or improved by eating a diet adequate in fiber. Particularly valuable in controlling these conditions is insoluble fiber which softens and adds bulk to the stool and increases transit time through the colon. Although the jury is still out on whether fiber can reduce the incidence of colon cancer, it is still important in maintaining intestinal health.
Fiber offers a variety of additional benefits. It can be helpful in maintaining a good body weight. By creating a sensation of fullness there is less temptation to overeat at meals or to nibble in between. Because soluble fiber slows the absorption of blood sugar, it has been found to help some people with non-insulin dependent diabetes reduce their insulin needs. It also has been shown to lower serum cholesterol, more specifically the "bad cholesterol" (LDLs), by trapping fats and cholesterol in the intestines, thus significantly reducing the risk of coronary heart disease.
How much, then do we need? Most adults need between 25-35 grams each day, of which 5-10g should be soluble fiber. Fruits and vegetables have varying amounts of soluble and insoluble fiber. It's possible to get an adequate amount of each by eating a variety of both! Children's needs can be estimated by adding 5+ their age. For example, a five year old would need 5g+5 (years) or a total of 10 grams of fiber. If a child eats a diet too high in fiber, he may get "full" before he eats enough food to meet his caloric and nutritional needs. In addition, too much fiber in his diet can interfere with the absorption of important vitamins and minerals.
It is important to keep in mind that the fiber content of fruits and vegetables change depending on how they are prepared. For example: a medium size apple with skin has 3.0g of fiber, a medium size apple without skin has 2.4g of fiber, 1/2 cup of apple sauce has 1.8g of fiber and 3/4 cup of apple juice has only 0.8g of fiber!
Finally, when assessing the health benefits of various fiber-rich foods, it is hard to separate it from the contributions of other components such as phytochemicals, vitamins and minerals. That is why it is important to ingest fiber- not in pill or powder, but in the old-fashioned way-by enjoying natural fruits and vegetables.
Source: ADA's Complete Food & Nutrition Guide, 1998.
Banana 1 medium 0.5g 1.5g 2.0g
Apple with skin 1 medium 0.5g 2.5g 3.0g
Orange 1 medium 0.5g 1.5g 2.0g
Pear with skin 1 medium 0.5g 4.0g 4.5g
Potato with skin 1 medium 1.0g 3.0g 4.0g
Spinach 1/2 cup 0.5g 1.5g 2.0g
Kidney beans 1/2 cup 1.0g 3.5g 4.5g
Corn 1/2 cup 0 1.5g 1.5g
There is no need to limit yourself to only fresh produce. Dried, frozen or canned fruits and vegetables are often easier to work into your diet.
Frozen and canned vegetables are processed within hours of being harvested; their vitamin and mineral retention is comparable to fresh. Most of the nutrient losses from vegetables occur during cooking. Whatever type of vegetables you choose, be careful not to overcook them, in order to retain more nutrients and preserve their appealing colors and flavors. Usually frozen and canned vegetables need only to be heated, while fresh vegetables should be cooked until tender but still crisp.
"Organically grown" food is food grown and processed using no synthetic fertilizers or pesticides. Pesticides derived from natural sources (e.g., biological pesticides) may be used in producing organically grown food. There are currently no comprehensive national standards on using these farming practices for crops labeled as "organic". Some states have certification guidelines. Some organic organizations require avoidance of certain practices during crop production in order for the produce to meet their labeling requirements. Food produced under IPM-based practices may have had labeled pesticides (biologically-based or synthetic) applied in situations where pests exceeded economic thresholds. Pesticides are used to prevent yield loss from insects, diseases, weeds, and mold during the production of most of the fruits and vegetables sold in this country. To reduce your exposure to pesticide residue:
Most of us know that plant foods contribute vitamins, minerals and fiber to our diets, but scientists are learning more each day about what other chemicals are in plants that may promote health and decrease the risk of many diseases. The term being given to these compounds in plant foods is phytochemicals (phyto means plant).
Phytochemicals are different from vitamins or minerals because a lack of them doesn't cause a deficiency disease, They do, however, have various biological effects in the body. How these chemicals work is not completely understood - some act as antioxidants, others modify the immune system, and still others alter enzymes that metabolize drugs in the body systems.
Because of the many potential benefits, there are plenty of phytochemical supplements on the market. All plant foods contain dozens to hundreds which could act individually, but more likely act in concert to produce the beneficial effects. Not all of the chemicals have been identified nor do we know which combinations of chemicals are providing the benefits. So, as always, it is better to get your phytochemicals from eating plenty of plant foods, especially fruits and vegetables.
Do you have trouble getting your child to eat vegetables? It is important for children to learn to like them when they are young. Here are some ideas to make vegetables more appealing to your child:
Compared with the U.S., where in the world do people have fewer heart attacks, less breast and prostate cancer, fewer hip fractures, and women report fewer hot flashes and other symptoms of menopause? China and Japan. However, as Asians adopt the western developed world style of eating, their rates for chronic diseases rise. This intriguing information has stimulated considerable research into the effects of soy foods on health.
Heart Disease: While it is apparent that there is no single dietary cause nor cure, the research into the possible heart-protecting role of soybeans in its many forms is arresting. For example, researchers have shown that 25 grams of soy protein can lower LDL cholesterol levels 10 percent and significantly raise HDL levels, the "good" cholesterol. But other components besides protein in soy protein contribute to the heart-healthy effects of soy. These include isoflavones (soy is particularly rich in genistein), lecithin, saponins, and phytosterols, all suspected of health effects. Soy protein often contains isoflavones but products vary widely in amounts. While the best thing to do is check the label, most soy products do not list their isoflavone content.
Breast Cancer: There is speculation that soy can reduce the likelihood of getting breast cancer. The genistein is a weak estrogen and can interfere with estradiol, the natural hormone produced by women that is widely believed to increase their chances of developing breast cancer. In a test tube, genistein can either stop cancer cells from growing or stimulate their growth, depending upon the kind of cell. The research shows mixed results. One possibility is that the genistein is more effective in premenopausal than in postmenopausal women.
Prostate Cancer: While Japanese men have about the same number of non-invasive prostate cancer cells as Americans, the cells are less likely to become cancerous. Studies are underway in this country to check the effect of a low-fat, soy-supplemented vs a regular diet for affecting PSA levels, a specific blood test for prostate cancer. While isoflavone pills may prove to have merit, it is too early to take them in hope of preventing breast or prostate cancer. Foods like tofu, soy milk and tempeh or soy protein powder are likely to be good sources of isoflavones.
Menopausal Symptoms: Asian women have so few hot flashes that the Japanese don't even have a phrase for them. A study in the U.S. with women taking soy protein powder compared with women on placebos had the same number of hot flashes but they were considerably milder. The women also experienced average drops of 10 percent in total cholesterol and 12 percent lower LDL levels.
Osteoporosis: In a recent report, soy protein helped protect lumbar bone from losing calcium out of the spinal column. In this short-term study, isoflavones did not improve bone density and other bones were not affected.
Diabetes: Blood-glucose levels can be lowered with soluble fiber and a low-fat, high-carbohydrate diet. Soy along with other legumes, barley, oats, and fruits are sources of soluble fiber. It is believed that soy fiber is mainly responsible for this sugar-lowering effect. Unfortunately, much of the fiber is often removed during processing of soy products.
Other western, developed-countries ailments: Diastolic blood pressure (the lower one) dropped a significant six points in the study noted above regarding hot flashes. Soy protein may be a factor in that it discourages fluid retention in some people that results from a high animal protein intake. This fluid retention can raise blood pressure. Other soy factors may also be involved in regulating blood pressure. Kidney stones and gallbladder disease rates are lower in those consuming more soy protein and less animal protein.
There is still much research to be done on the health effects of soy foods, but soy is being investigated more than ever before. While these studies will shed further light, we may still have to wait a number of years before we have definite answers including safety ones about taking isoflavone pills and giving soy formula to babies.
In the meantime, you can enjoy soy products like tofu, soy grit, soy milk and soy nuts. By doing so, you just may protect your health.
Sources: Finding Natural ways to Minimize the Side Effects of Menopause. Environmental Nutrition. 21(8):1, 6. August 1998. Liebman, Bonnie. The Soy Story. Nutrition Action Health Letter. 25(7):1-7. September 1998. Messina, Mark and Virginia Messina. The Simple Soybean and Your Health. Avery Publishing Company, Garden City Park. Chapters 6-11. 1994. Soy in A.M. May Relieve Sweats in P.M. Environmental Nutrition. 20(2):8. February 1997.
Combine bulgur and water; let stand until bulgar is soft, about 20 minutes. Strain off excess liquid. In a large salad bowl, toss together all ingredients. Refrigerate until serving. Makes 6 cups.
A Kansas Wheat Commission Recipe
Add fruit to your breakfast cereal; drink 100% juice instead of soda for a snack; snack on fresh fruit or vegetables or dried fruit at work or school instead of candy; eat fruits and vegetables from home along with take-out dinners.
Select your daily intake
Serving Sizes:
We hope you enjoy this "5 A Day" issue of Nutrition Spotlight. In recent issues, we've changed our format to focus on many aspects of a central theme each issue--in other words, we intend to "spotlight" a topic that we believe is timely and important to you. Let us know what you think!