5 to TEN – Yes, you can!

Making it Practical

Presentation Notes

5 to TEN – Yes, you can!  Making it Practical

People who eat five or more servings of vegetables and fruit daily lower their risk of heart disease and certain cancers.

Vegetables and fruit not only add a variety of colours, textures, and flavours to our diets, but they also pack a powerful punch when it comes to our health and well-being. 

Practically all vegetables and fruit are low in fat and low in calories (avocadoes and olives are the exceptions).  Regular intake of vegetables and fruit may help contribute to better weight control. 

Phytochemicals:  New Wave of the Future

Vitamins most people are familiar with include beta-carotene, vitamin C, and vitamin E. 

Beta-carotene is a form of vitamin A.  It is known for the yellow/orange colour that it adds to vegetables and fruit and the dark green colour of leafy vegetables.  Beta-carotene helps protect vision, immune function, as well as skin and bone health. 

Vitamin C is recognized for its role in cell growth and repair.  Most people are familiar with its better sources including citrus fruits, green peppers, strawberries, tomatoes, broccoli, as well as sweet and white potatoes. 

Vitamin E is present in corn, olives, and green leafy vegetables and helps protect against cell damage.

All of these vitamins also function as antioxidants, which neutralize harmful forms of oxygen known as free radicals.  Free radicals have the potential to damage cells and set the stage for development of heart disease and cancer if left unchecked.

Besides antioxidants, all vegetables and fruit contain some amount of phytochemicals.  Phytochemicals are plant substances that play a role in the prevention of cell damage and subsequent disease.  About 4000 phytochemicals have been identified today, but only a small percentage have been studied extensively.  However, no single vegetable or fruit provides all of the nutrients needed for good health.  The easiest approach to protecting your health is as simple as eating a variety of vegetables and fruit. 

Eat More Vegetables & Fruit

Many people are surprised to learn that 5-10 servings of vegetables and fruit each day is the recommendation.  If you are not quite reaching at least 5 servings, you might focus on increasing your intake by just one serving of vegetables or fruit per day.

One serving may not be as much as you think; it can easily fit into the palm of your hand.  It’s as simple as:

• 1 medium vegetable or fruit
• ½ cup of fresh/frozen/canned vegetable or fruit
• ¼ cup dried fruit
• ½ cup 100% real fruit juice.

The key to gaining health benefits is to look for colour.  By including a variety of colours every day, you can ensure that you are getting the greatest range of vitamins, minerals, and phytochemicals that are naturally available. 

Blue/Purple

Blue/purple signals the presence of anthocyanins and phenolic compounds.  These are believed to lower the risk of some cancers, have antiaging effects, and protect urinary tract health.  Look for blue/purple in blackberries, blueberries, elderberries, grapes, plums, raisins, and eggplant to name a few choices.

Green

The colour green signals the presence of lutein and indoles.  These compounds are believed to lower the risk of some cancers, as well as protect vision, bone, and teeth health.  Look for green in avocadoes, green apples, green grapes, honeydew melon, kiwi, limes, green pears, artichokes, arugula, asparagus, broccoli, green onions, snow peas, and spinach.

Arugula is a salad green with a peppery mustard flavour.  It makes a nice addition to salads, soups, and sauteed dishes.  Arugula is popular with Italian cooking.

White/Tan/Brown

White, tan, and brown signal the presence of allicin, which is believed to lower the risk of some cancers as well as protect heart health.  Aim to include bananas, brown pears, white nectarines/peaches, cauliflower, garlic, ginger, jicama, kohlrabi, mushrooms, onions, parsnips, potatoes, shallots, turnip, and white corn.

Jicama is a large, bulbous root vegetable with a thin brown skin and white crunchy flesh.  It’s  sweet, nutty flavour tastes similar to a waterchestnut.  It is commonly referred to as the Mexican turnip.  Jicama can be eaten raw with lime juice or cooked.  It is commonly sauteed or stirfried. 

Kohlrabi is a member of the turnip family and is also referred to as cabbage turnip.  It is a bulb that tastes like a mild, sweet turnip.  It is best steamed, but can also be added to soups and stews as well as used in stirfries.

Yellow/Orange

Yellow/orange signals the presence of carotenoid and bioflavonoid.  These compounds may help lower the risk of some cancers as well as promote heart health, vision, and the immune system.  Try to include yellow apples, apricots, cantaloupe, yellow figs, grapefruit, lemons, mangoes, nectarines/peaches, papayas, butternut squash, carrots, rutabagas, and yellow tomatoes.

Red

Red signals the presence of lycopene and anthocyanins, which may lower the risk of some cancers as well as protect heart health, memory, and urinary tract health.  Look for red in blood oranges, cherries, cranberries, pink/red grapefruit, pomegranites, raspberries, beets, red peppers, radicchio, rhubarb, and tomatoes.

Is Fresh Best?

There are actually very few differences in total nutrient content between fresh, frozen, and canned foods .  However, fresh may prove best when comparing taste, texture, and colour.

When using canned vegetables, rinse them with water or buy the “no added salt versions”.  If choosing canned fruit, those packed in water or their own juices are better options compared to fruit packed in syrup.

Processing or cooking is generally associated with loss of nutrients.  However, in some cases cooking/processing actually makes certain plant chemicals more available.  For example lycopene, the phytochemical present in tomatoes, is more available from stewed tomatoes or pastes versus fresh tomatoes.

Keep in mind that overcooking can drain your produce of important nutrients.

Is Organic Safer?

Organic foods and regular foods are quite similar when it comes to safety and nutrition.  Health officials state that all foods sold in Canada must comply to strict regulations while cancer experts state that health risks from pesticides are quite low.

Actually, the benefits that come from eating more vegetables and fruit far outweigh any increased risks associated with growing methods (Canadian Cancer Society, 2004).  In fact, smoking, inactivity, unhealthy diets, and sun exposure present greater concerns for cancer risks.

Organic and regular foods prove to have similar nutrient profiles and both can be part of a healthy diet.  Be aware that natural pesticides (e.g. insecticidal soaps, sulphur, borax, natural fruit volatiles) and environmental pollutants can be sources of toxic residues on organic plants.  And in some cases, moulds and funguses may not be controlled.

In view of the health benefits, it is still important to include 5 or more servings of vegetables and fruit every day.  Deciding to buy regular or organic is a matter of personal choice.  Regardless of your decision, be sure to wash your choices well with running water to remove residues and reduce germs.

Summary:

Think about colour when you aim to increase your vegetables and fruit intake by 1 more serving each day.  It’s a step toward more phytochemicals and added insurance for good health.