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KAISER PERMANENTE ON NUTRITION: EATING FIVE A DAY

 KAISER PERMANENTE ON NUTRITION: EATING FIVE A DAY
 OAKLAND, Calif., Sept. 29 /PRNewswire/ -- Castroville artichokes.


Stockton asparagus. Fresno raisins. Salinas lettuce. Brentwood corn. Sebastopol apples. Valencia oranges.
 California is an abundant source of some of the finest produce in the country, but most of us do not eat enough fruits and vegetables, according to the state's Department of Health Services. The National Academy of Sciences, American Cancer Society and other leading health authorities agree that increasing fruits and vegetables in our diets is essential for better health. These foods can lower the risk of cancer, heart disease, high blood pressure, and they can help control body weight.
 "Five-A-Day" is one way to remember to increase our daily intake of fruits and vegetables. Eating five servings a day is easy. For example, just one serving size is one-half cup fruit, juice or cooked vegetable; a cup of leafy vegetable; or one-fourth cup of dried fruit.
 These small servings have huge health payoffs. Fruits and vegetables are naturally low in calories, fat and sodium, and are rich sources of vitamin A (beta carotene), vitamin C and fiber. Some are good sources of other nutrients.
 Nature's Fast Food
 Remember, oranges and bananas come in their own wrappers, apples are always ready to eat, and carrots don't even need to be cooked. Keep assorted dried fruits in the glove compartment for quick snacks.
 Here are some timesavers that can make fruits and vegetables as easy to eat as a bag of chips, but more nutritious:
 -- Keep cut carrots, celery, zucchini and jicama ready to grab in the refrigerator.
 -- Try supermarket salad bars.
 -- Trimmed and cleaned spinach leaves and shredded cabbage, available in most markets, are great in salads or stir-fried.
 -- Use canned vegetables (reduced-salt if you need to limit your sodium intake) and canned fruits packed in 100 percent fruit juices.
 Choosing to Eat Five
 Eating "Five-A-Day" is easy if you look for ways to include fruits and vegetables in your food choices all day long. For example:
 -- In the morning: Drink a glass of citrus juice. Add sliced bananas or strawberries to your cereal, or top pancakes with fruit, not syrup.
 -- At lunch time: Add crispy raw zucchini, carrots or celery stalks to your brown bag. Put lettuce, sprouts and tomatoes on your sandwich. Bring along a piece of fruit for dessert.
 -- For dinner: Add raw vegetables or fruits to your salad (apple chunks, pieces of pineapple, green pepper strips, broccoli and carrots).
 -- For snacks: top frozen yogurt with pineapple or berries. Add dried fruit to muffins, cakes or cookies.
 -0- 9/29/92
 /CONTACT: Kirsten Cherry of Kaiser Permanente, 510-987-2703/ CO: Kaiser Permanente ST: California IN: HEA SU:


SM -- NYFFNS5 -- 4172 09/29/92 06:50 EDT
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Copyright 1992 Gale, Cengage Learning. All rights reserved.

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Publication:PR Newswire
Date:Sep 29, 1992
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