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Eating “5” a day for better health
Eating 5 A Day means eating 3 servings of vegetables and 2 servings of fruit every day.
Serving sizes are: ½ cup of vegetable or fruit
¼ cup of dried fruit
4-6 ounces of 100% fruit or vegetable juice
Here are some quick and easy ideas to help you eat 5 a Day!
Breakfast:
• Drink a glass of 100% fruit juice.
• Top cereal, pancakes or waffles with sliced bananas, berries or raisins.
• Make a fruit sandwich by adding some sliced berries or bananas to a thin spread of cream cheese on your bagel.
Lunch:
• Eat a piece of fruit like an apple, banana, orange or a can of cut-up fruit.
• Replace french fries or potato chips with cut-up veggies.
• Have vegetable soup or salad.
• Add vegetables to your sandwich.
Dinner:
• Use vegetables as the main course; try stir-fries and vegetable stews.
• Microwave vegetables and sprinkle them with a little bit of Parmesan cheese.
• Try a new vegetable or fruit in your green salad.
Snack Ideas:
• Keep fresh fruit handy.
• Try different types of dried fruit – ¼ cup is a serving.
• Drink 100% fruit juice with seltzer instead of soda.
• Add fresh or canned fruit such as bananas, peaches or applesauce to plain or vanilla yogurt.
• Keep raw vegetables such as baby carrots, or cut fruit in the fridge to munch on.
Dessert ideas:
• Have a fruit topping, such as strawberries or pineapple on frozen yogurt.
• Add chopped or mashed fruit or berries to muffins, quick breads and cakes.
• Bake apples in the microwave, top with plain or vanilla yogurt; sprinkle with cinnamon for a warm dessert.
When eating out:
• Choose vegetable soup or salad instead of French fries.
• From the salad bar choose lots of vegetables and top with a low-fat or non-fat dressing.
Source: University of Connecticut/University of Rhode Island Family Nutrition Program, Senior Nutrition Awareness Project.