# Presentation: 785813

## 5 A Day The Preschool Way

**Nutrition Services Branch**
**North Carolina Department of Health and Human Services**

**Notes:**
Today we are going to talk about the 5 A Day promotion we will be doing at our center for the next several months.

## 5 A Day Facts

**5 A Day for Better Health Program**** **
- National nutrition program that encourages all Americans to eat 5 to 9 servings of fruits and vegetables every day to help reduce the risk of cancer, heart disease and other illnesses

**Notes:**
5 A Day for Better Health is a national program that encourages all Americans to eat 5 to 9 servings servings of fruits and vegetables every day to help reduce the risk of cancer, heart disease and other illnesses.

The 5 A Day program is based on the same recommendations used in the Food Guide Pyramid and the Dietary Guidelines for Americans.  Both recommend that Americans eat between 5 and 9 servings of fruits and vegetables a day.

## 5 A Day and the Food Guide Pyramid

**5 A Day and the Food Guide Pyramid**

**Notes:**
The USDA Food Guide Pyramid specifically recommends 2 to 4 servings of fruit and 3 to 5 servings of vegetables a day for a total of 5 to 9 servings.  The number 5 really only applies to young children.  

The Pyramid for young children, specifies that children ages 2 to 6 years should eat 3 servings of vegetables a day and 2 servings of fruit for a total of 5 -- older kids and adults should eat more.

## Why is 5 A Day Important?

**Prevention of chronic disease**
- decreases several of the risk factors for coronary heart disease, cancer, and stroke
- Colon, lung, oral cavity, larynx, esophageal, stomach, bladder, uterine, and pancreatic cancers are thought to be associated with eating too few fruits and vegetables

**Notes:**
Eating 5 - 9 fruits and vegetables daily is one of the most important choices an individual can make to maintain health.

Research shows that eating 5 or more fruits and vegetables each day plays an important role in preventing heart disease, cancer, osteoporosis, high blood pressure, obesity, diabetes, stroke and birth defects.

Fruits and vegetables can also increase energy and assist in weight loss.

As a bonus, they are tasty, convenient, easy and quick to prepare.

## 5 A Day - National Level

**National Cancer Institute (NCI)**
- US Department of Health and Human Service
**Produce for Better Health Foundation**** **
- non-profit consumer education foundation
- represents the fruit and vegetable industry

**Notes:**
The 5 A Day for Better Health program is the nation’s largest public-private nutrition education initiative.  The 5 A Day for Better Health program was developed in 1991 as a partnership between the National Cancer Institute and the Produce for Better Health Foundation.  

## North Carolina 5 A Day Coalition
working to promote better health for all North Carolinians by increasing their fruit and vegetable consumption to 5 or more servings each day

- working to promote better health for all North Carolinians by increasing their fruit and vegetable consumption to 5 or more servings each day

**5 A Day - ****North Carolina**

**Notes:**
In our state, we have the  North Carolina 5 A Day Coalition which is working to promote better health for all North Carolinians by increasing their fruit and vegetable consumption to 5 or more servings each day.

## Programs and promotions in:
supermarkets
schools
child care settings
restaurants
cafeterias
worksites
health agencies
community groups

- supermarkets
- schools
- child care settings
- restaurants
- cafeterias
- worksites
- health agencies
- community groups

**5 A Day - ****North Carolina**

**Notes:**
You may have seen the 5 A Day logo in some of these places.

## Do North Carolinians Meet the 5 A Day Goal?

- According to the 2003 Behavioral Risk Factor Surveillance System only 23.3% of NC adults eat 5 or more servings of fruits and vegetables each day

**Notes:**
Unfortunately, most of us are not getting the great health benefits of 5 servings of fruits and vegetable each day.  This is a random phone survey that is done with adults 18 years and older.  You can see that more than 75% of us do NOT eat 5 A Day.

## Percent of U.S. Children Eating 2 Servings of Fruit Each Day

- Source:USDA, 1994-96, 1998

**Percent**

**Percent of U.S. Children Eating 2 Servings of Fruit Each Day**

**Notes:**
We do not have specific information for children in North Carolina, but we can see that nationally, an average of only 33 percent of children are eating the recommended two daily servings of fruit - that means 67 percent are NOT.  You will also notice that fruit consumption decreases as children get older. 

 The other thing that is happening with fruit consumption is that children are eating less raw fruit and drinking more juice which means they are missing out on the fiber. 

## Percent of U.S. Children Eating 3 Servings of Vegetables Each Day

- Source:USDA, 1994-96, 1998

**Percent**

**Percent of U.S. Children Eating 3 Servings of Vegetables Each Day**

**Notes:**
For vegetables it’s even worse.  An average of only 29 percent of children are eating the recommended three daily servings of vegetables - again - that means that 71 percent are NOT.  

For vegetables, we have seen a decrease in the consumption of dark green and orange vegetables.  The recommendation is that 1/3 of vegetables be of deep yellow or dark, green leafy color.  Yet, children consume only 0.2 daily servings of these.

One thing you will notice is that teenagers are eating more vegetables than younger children.

## 50%

**25%**

**Fruit & Vegetable Quality**

**Notes:**
The reason for the  increase in vegetable consumption by teens is the FRIES - 50 percent of all vegetables eaten by youth are white potatoes and 25 percent are French fries.

## Fruit & Vegetable Quality

- raw fruit
- deep green and orange vegetables

**Fruit & Vegetable Quality**

**Notes:**
In summary - children are NOT eating enough fruits and vegetables and they are eating less raw fruit and fewer deep green and orange vegetables.

## So how hard is it to eat 5 A Day?

**Notes:**
So how hard it is it to eat five a day?  Well it is easier than you think.  First, it helps to know what a servings size is.  We will review those now.

## 1/2 cup fruit - fresh, frozen or canned

**What is a Serving of Fruits and Vegetables?**

**Notes:**
For fruit - it is 1/2 cup of fresh, frozen or canned. It all counts!

Often when people think about 5 A Day they think of mostly fresh fruits and vegetables.  And while nothing beats the taste of a fresh, juicy strawberry, there are so many other great alternatives to fresh fruits and vegetables.  These include frozen, canned, dried and juiced varieties of fruits and vegetables.  The good news is that these forms of fruits and vegetables can be just as nutritious and delicious as the fresh varieties, but will often cost a little less.  So, experiment with different forms of fruits and vegetables.  

## 1/4 cup dried fruit

**What is a Serving of Fruits and Vegetables?**

**Notes:**
For dried fruits like raisins - a serving is 1/4 cup.

## 3/4 cup 100% fruit or vegetable juice

**What is a Serving of Fruits and Vegetables?**

**Notes:**
For 100% fruit or vegetable juices - a serving is 3/4 cup or six ounces.

## 1/2 cup vegetables - fresh, frozen or canned

**What is a Serving of Fruits and Vegetables?**

**Notes:**
For vegetables - it is 1/2 cup of fresh, frozen or canned. 

Please note: 5 A Day encourages us to eat more fruits and vegetables as part of a high-fiber, low fat eating style.  For that reason, foods like French fries, fruit cobblers, olives, pickles and deep fried vegetables don’t count toward your 5 A Day because of their high fat, salt and/or sugar content.

## 1 raw leafy greens

**What is a Serving of Fruits and Vegetables?**

**Notes:**
One cup of leafy greens also counts as a serving.

## 1/2 cup cooked dried peas or beans 

**What is a Serving of Fruits and Vegetables?**

**Notes:**
And don’t forget dried peas and beans - 1/2 cup cooked is a serving.

## Color

**Notes:**
Now that you know about serving sizes - how do you decide which fruits and vegetables to eat?

One guiding principle is to include a rainbow of colors when selecting your fruits and vegetables.

Colorful fruits and vegetables provide the wide range of vitamins, minerals, fiber and phytonutrients your body uses to maintain good health and energy levels, protect against the effects of aging and reduce the risk of cancer and heart disease.  

Many of the phytonutrients and other compounds that make fruits and vegetables good for us also give them their color.  That’s why it’s a good idea to include a variety of colors every day.

## green

**Notes:**
We have been hearing for years that we need to eat our green vegetables - after all - spinach was Popeye’s vegetable of choice.  Green fruits and vegetables are rich sources of lutein, zeaxanthin, indoles, folate and fiber.  These nutrients protect your eyes and may reduce the risk of cancerous tumors.

 Fruits and vegetables in this group include: kale, spinach, leafy greens  (turnip, collard, mustard), romaine lettuce, broccoli, green peas, kiwifruit, honeydew melon, cabbage, Brussels sprouts, bok choy, arugala, Swiss chard, turnips, rutabaga,  watercress, cauliflower.

## orange

**yellow**

**Notes:**
Orange and yellow  fruits and vegetables are rich sources of beta-carotene, vitamin A, vitamin E, folate and bioflavonoids.  These nutrients reduce the risk of cancer, heart attacks, boost immunity, help maintain good vision and strong bones/teeth/skin.

Fruits and vegetables in this group include: carrots, sweet potatoes, pumpkin, butternut squash, cantaloupe, mangos, apricots, peaches, oranges, grapefruit, lemons, tangerines, clementines, papaya, apricots, nectarines, pineapple, yellow raisins, yellow pepper.

## red

**red**

**Notes:**
Red  fruits and vegetables are rich sources of lycopene and anthocyanins.  These nutrients may help fight heart disease, diabetes, high blood pressure, Alzheimer’s Disease as well as skin, breast and prostate cancers.

Fruits and vegetables in this group include: tomato-based products (tomato juice, spaghetti sauce, tomato soup, tomato paste), watermelon, pink grapefruit, raw tomatoes, guava, red raspberries, sweet cherries, strawberries, cranberries, beets, red apples (with skin), red cabbage, red onion, kidney and red beans.

## blue

**blue**

**purple**

**Notes:**
Blue and purple fruits and vegetables are rich sources of anthocyanins, vitamin C, folic acid and polyphenols.  These nutrients defend against cancer, reduce the risk of age-related memory loss, help control high blood pressure, reduce the risk of diabetes complications and heart attacks.

Fruits and vegetables in this group include: blueberries, blackberries, purple grapes, black currants, elderberries, dried plums (prunes), raisins, plums and eggplant.

## white

**Notes:**
Fruits and vegetables in this group include bananas, pears, cauliflower, jicama, mushrooms, parsnips, potatoes, turnips, garlic, onions, leeks, scallions, chives, shallots.  

Research is being conducted on allicin, found in vegetables in the onion family, to learn how it may help lower cholesterol and blood pressure and increase the body’s ability to fight infections and cancer.  Indoles and sulfaforaphanes and phytochemicals in cruciferous vegetables like cauliflower, may also inhibit cancer growth.

## Making it work for you!

**Notes:**
So - now you know all about serving sizes and color - but how can you make it work for you everyday?

## Take 5 a Day to the plate!

**Notes:**
Here are some tasty ways to add fruits and vegetables to your day.

## Pizza

**Notes:**
Next time you have a pizza - skip the high-fat meats and get double vegetables.

## Salad Bars

**Notes:**
We all go to salad bars - but do we really take advantage of all the great fruits and vegetables or do we go for the pastas, cheeses and croutons?   All of those things are okay - but next time why not double up on the leafy greens.

## Sandwiches

**Notes:**
Sandwiches are great anytime - add lettuce, tomatoes, red onions, sliced cucumbers, red or green peppers - and you will add another serving of vegetables for the day.

## Smoothies

**Notes:**
An ice-cold smoothie made with low-fat frozen yogurt, fresh fruit of any kind and a splash of orange juice is a refreshing and healthy choice anytime.

## Soups & Stews

**Notes:**
Soups and stews are great ways to add lots of extra vegetables - try carrots, turnips, potatoes, garbage, green beans, onions, garlic, tomatoes - there is no limit to the possibilities. 

## Sauces

**Notes:**
Spaghetti sauce, salsa, pizza sauce - sauces made with fruits and vegetables can all count towards your 5 A Day.

## Cereals & Yogurt

**Notes:**
Breakfast is a great time to start with you 5 A Day.  Toss fresh or frozen fruit into a whole grain cereal, on your waffles or into low-fat vanilla yogurt to start your day right.

## Stir Fry

**Notes:**
You don’t need a wok to make a great tasting stir fry with lots of crunchy vegetables - the trick is to fry things quickly at a high temperature with a small amount of oil.  Try a mix of red peppers, asparagus, broccoli, carrots and cauliflower.

## Snacks

**Notes:**
Snacking on fruit and vegetables provides lots of vitamins, minerals and fiber without all the fat in cookies and chips.

## Desserts

**Desserts**

**Notes:**
For many families, desserts are a sometimes thing - next time you have it at home - how about a fruit salad for a healthier choice.

## 5 A Day and your children ~ what you  can do at home

**Notes:**
While we are promoting 5 A Day at the center, there are plenty of things you can do at home to encourage your children to eat 5 A Day.

## Practice what you preach

**Notes:**
Children follow the examples that are set for them.  If you enjoy 5 A Day, so will your kids.  Eat a variety of tasty fruits and vegetables and you’ll be a healthy role model for the whole family.

## Dip it, dunk it, love it

**Notes:**
Kids love to eat almost anything that can be dunked into a tasty dip or dressing.

Serve baby carrots and vegetable sticks with low-fat Ranch dressing, light sour cream or low-fat cottage cheese.

Slice apples, pears or other fruit and dip them into low-fat vanilla or lemon yogurt for a sweet dessert combo.

## Keep the crunchies in your munchies

**Notes:**
Fruits and vegetables make great snacks.  A bag of baby carrots or a bunch of grapes make ideal travelling snacks.

Kids often prefer raw vegetables.  Carrots, celery, sweet peppers, zucchini, cauliflower and broccoli can be big hits.

Squeeze or sprinkle orange juice over the top of fresh fruit slices to keep them from turning brown.

## Get help from the experts

**Notes:**
The more children help with planning, shopping, preparing and cooking food, the more they like to eat it.

Take your kids to the store and let them choose some special foods.  Ask the produce manager for samples of new items - like star fruit seen here.

Let your kids help wash the vegetables for dinner, cut up foods for a salad or arrange fruit on a plate for dessert.

## Try it, you’ll like it

**Notes:**
It takes several tries of a new food before a child likes it.

When introducing a new fruit or vegetable to your children, let them decide whether to eat it and how much to eat.

Likes and dislikes change as children grow.  If they don’t like something the first time, wait a few weeks and try, try again.

## 5 A Day and your children ~ learning with 5 A Day

**Notes:**
Now a few things you can do to help your children learn.

## Learn how foods make kids healthy

**Notes:**
Talk about how fruits and vegetable help make kids big and strong as well as smart and healthy.  An apple a day really can keep  the doctor away.

Talk about how munching carrots can help you see in the dark.

## Learn to compare and classify

**Notes:**
Compare the size, color, feel, smell or taste of one fruit to another - like apples and bananas.

Talk about the size of fruits and vegetables - from gigantic melons, to medium-sized pears, to tiny little blueberries.

## Learn about alike and different

**Notes:**
Check out all the ways that oranges, grapefruit, lemons and limes are alike and different.

Discuss the different ways we eat the same fruit.  For example, apple slices, apple juice, applesauce, dried apples and apple pie.

## Learn about colors and shapes

**Notes:**
Point out fruits and vegetables that can be red (like apples, tomatoes and strawberries) or green (like peas, lettuce and broccoli).

Look for round items (like grapes, melons and kiwis) or tall skinny ones (like carrots, celery and asparagus).

## Learn about numbers and counting

**Notes:**
Count the number of apples that you put into the bag at the store or count the number of peas in a pod.

Count how many baby carrots you can eat like a bunny or how many banana slices you can eat like a monkey.

## 5 A Day for you and your family ~ have fun!!

**Notes:**
These are just a few of the fun things you can do at home to encourage your children to eat plenty of fruits and vegetables every day.

We will be doing similar things at the center.  We thought it might be a fun to have you all do one of the activities we plan to do with the children.

So pretend you are 3 or 4 years old and join us in some 5 A Day fun.