Genesee County Health Department
Better Life Through Better Health
Fruits and Vegetables: The
Easy Way to 5 A Day
Eating five or more servings of fruits and
vegetables a day will help reduce the risk of
cancer, heart disease and Type II diabetes.
Fruits and vegetables are packed with vitamins,
minerals, fiber and phytochemicals that are
linked to disease prevention.
At least 39 percent of Americans are aware of
the need to eat at least five servings of fruits
and vegetables a day. Yet adults on average
consume only about 3½ servings. Eating five
servings of fruits and vegetables may seem
difficult, but there are many ways to include
fruits and vegetables in a daily diet.
Recommended serving sizes are small and can add
up quickly. One serving size is equal to 1
medium piece of fruit, 6 ounces of fruit or
vegetable juice, ¼ cup dried fruit, ½ cup cut
up fruit or vegetable (raw or cooked), or one
cup leafy raw vegetables, such as spinach.
Try these quick tips to increase the amount
of fruit and vegetables in your diet:
- Use fresh, frozen, dried or canned fruits
and vegetables.
- Add fresh or dried fruit to your cereal.
- Eat a piece of fruit or cut up veggies as
a snack instead of cookies or other sweets.
- Fill candy dishes with dried fruit instead
of candy.
- Top cooked veggies with salsa.
- Add fresh, steamed or sautéed vegetables
to your favorite pasta.
- Drink 100% fruit juice instead of juice
drinks and pop.
- Travel with easy to pack fruits such as
apples, bananas, pears, plums, and raisins.
For more information, call the Genesee County
Health Department at (810) 785-4830.
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