Get healthy by eating five a day

The 5-A-Day Grocery Store Kick-off is Sept. 1 at the White Salmon Thriftway.

The Klickitat Healthy People Action Network joins others across the nation this September in encouraging consumers to get their 5 to 9 servings of fruits and vegetables every day. Eating 5 to 9 colorful fruits and vegetables every day is an easy way to start people on their way to better health.

Research indicates that fruit and vegetable intake of five or more servings reduces the risk for cancer, heart disease, diabetes and other chronic diseases.

Nationwide, 76 percent of Americans are not eating the recommended five or more servings of fruits and vegetables per day (National Centers for Chronic Disease Prevention & Health Promotion-Risk Factor Surveillance System, 2000 data).

"State of the Plate" in America research conducted in 2002 by Produce for Better Health Foundation indicates that the number has increased, now showing that 80 percent of Americans are not eating the minium number of five servings per day. On average, Americans consume approximately 3.6 servings per day.

The range of 5 to 9 servings is given because different groups of people have different needs. Generally, children ages 2-6 years and most women need 5 servings a day (2 fruits and 3 vegetables), older children, teen girls, active women and most men need 7 servings a day (3 fruits and 4 vegetables) and teen boys and active men need 9 servings a day (4 fruits and 5 vegetables).

Five to 9 servings a day may sound like a lot, but when you look at the actual recommended servings sizes, it becomes evident that this goal is very possible.

One serving is 3/4 cup (6 oz.) 100 percent fruit or vegetable juice, 1/2 cup cooked, canned or frozen legumes (beans and peas), 1/2 cup raw, cooked, frozen or canned fruits (in 100% juice) or vegetables, one medium-sized fruit, 1 cup raw leafy vegetables or 1/4 cup dried fruit.

With "Get Healthy America!" as the theme, National 5-A-Day Month is the perfect time to start incorporating more fruits and vegetables into the diet.

"Eating a colorful variety of fruits and vegetables every day is an easy way to help reduce the risk of cancer, heart disease, stroke, diabetes, obesity and other health concerns," says Elizabeth Pivonka, Ph.D., R.D., president of the Produce for Better Health Foundation.

For information on the Klickitat Healthy People Action Network's efforts in our county, nutrition information, exercise, or diabetes questions please call 493-1101, ext. 3367 in White Salmon or 773-4017 in Goldendale.