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<p align="center"><b><font face="Verdana" size="5" color="#0000FF">Eat
Well/Be Fit</font></b></p>
<p align="center" style="margin-top: 1; margin-bottom: 1"><b>
<font face="Verdana">Put Some Color On Your Plate</font></b></p>
<p align="center" style="margin-top: 1; margin-bottom: 1">
<span style="font-family: Verdana"><font size="2">Written by,<b> </b>
Alison Lanifero, MS, RD, CDE</font></span></p>
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<span style="font-family: Univers-CondensedBold; color: black"> </span></b></font></p>
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<font face="Verdana" size="1">You�ve probably heard it before, �Eat 5-A Day for
Better Health� but many don�t really know why. The 5-9 A Day campaign is
designed to encourage people to eat at least 5 servings of fruits & vegetables
per day. Most Americans are not meeting this recommendation and health
professionals want to change this.</font></p>
<p class="MsoNormal" style="text-align: justify; margin: 1 5"> </p>
<p class="MsoNormal" style="text-align: justify; margin: 1 5">
<font face="Verdana" size="1">The 5-9 a day recommendation is supported by
health professionals & agencies because there is a wealth of research that shows
the health benefits of including a variety of fruits & vegetables in the diet.
Eating plenty of fruits & vegetables daily may help to prevent Heart Disease,
certain types of Cancer, Type 2 Diabetes, High blood pressure and may even help
with weight management. The health benefits of fruits & vegetables include
vitamins, minerals, fiber, as well as phytochemicals. Color is also important.
You should include a variety of colorful fruits & vegetables because different
colors provide different phytochemicals. Phytochemicals are natural substances
in plants that promote good health in a variety of ways. Researchers continue
to study these positive effects. </font></p>
<p class="MsoNormal" style="text-align: justify; margin: 1 5">
<font face="Verdana" size="1"> </font></p>
<p class="MsoBodyTextIndent" align="justify" style="margin: 1 5">
<font face="Verdana" size="1">Even with all of this evidence, most of the
population does not eat enough. According to the Center for Disease Control &
Prevention (CDC), only about 23% of Americans are eating 5-A-Day. This could be
due to busy lifestyles, more fast food (where fruits & vegetables are not
readily available) the cost of fruits & vegetables or because there are simply
so many other snacks choices, that fruits & vegetables don�t seem as enticing.
</font></p>
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<font face="Verdana" size="1"> </font></p>
<p class="MsoNormal" style="text-align: justify; margin: 1 5">
<font face="Verdana" size="1">To see if you are meeting the recommendation,
check out what is considered to be a serving. The goal is a combined total of
5-9 servings per day.</font></p>
<p class="MsoNormal" style="text-align: justify; margin: 1 5"> </p>
<p class="MsoNormal" style="text-align: justify; margin: 1 5">
<font face="Verdana" size="1">One serving= </font></p>
<!--mstheme--></font><!--msthemelist--><table border="0" cellpadding="0" cellspacing="0" width="100%">
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
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<font face="Verdana" size="1">Medium size piece of fruit (tennis ball size)</font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p class="MsoNormal" style="text-align: justify; margin: 1 5">
<font face="Verdana" size="1">One cup of raw greens (salad, spinach)</font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p class="MsoNormal" style="text-align: justify; margin: 1 5">
<font face="Verdana" size="1">� cup cooked vegetables (1/2 of a baseball)</font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p class="MsoNormal" style="text-align: justify; margin: 1 5">
<font face="Verdana" size="1">� cup cut up fruit or vegetables</font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p class="MsoNormal" style="text-align: justify; margin: 1 5">
<font face="Verdana" size="1">� cup dried fruit</font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p class="MsoNormal" style="text-align: justify; margin: 1 5">
<font face="Verdana" size="1">6oz 100% fruit or vegetable juice</font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p class="MsoNormal" style="text-align: justify; margin: 1 5">
<font face="Verdana" size="1">� cup beans</font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--></table><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p class="MsoNormal" style="text-align: justify; margin: 1 5">
<font face="Verdana" size="1"> </font></p>
<p class="MsoNormal" style="text-align: justify; margin: 1 5">
<font face="Verdana" size="1">It does take some planning to meet the
recommendation, but here are 8 ways to improve your intake: </font></p>
<ol>
<li>
<p class="MsoNormal" style="text-align: justify; margin: 1 5">
<font face="Verdana" size="1">Add berries, banana, or chopped apple to your
cereal</font></li>
<li>
<p class="MsoNormal" style="text-align: justify; margin: 1 5">
<font face="Verdana" size="1">Add frozen vegetables to a pasta dish or on top
of a homemade pizza</font></li>
<li>
<p class="MsoNormal" style="text-align: justify; margin: 1 5">
<font face="Verdana" size="1">Keep fruit visible: in a clear container in the
fridge or in a fruit bowl on the counter.</font></li>
<li>
<p class="MsoNormal" style="text-align: justify; margin: 1 5">
<font face="Verdana" size="1">Mix dried fruit, walnuts & a high fiber cereal
together for energy-rich snack</font></li>
<li>
<p class="MsoNormal" style="text-align: justify; margin: 1 5">
<font face="Verdana" size="1">Have a big salad with vegetables & beans for
lunch </font></li>
<li>
<p class="MsoNormal" style="text-align: justify; margin: 1 5">
<font face="Verdana" size="1">Dip carrots, pepper strips & celery in humus for
a healthy snack</font></li>
<li>
<p class="MsoNormal" style="text-align: justify; margin: 1 5">
<font face="Verdana" size="1">Mix frozen berries, low fat yogurt, milk & ice
together for a refreshing smoothie.</font></li>
<li>
<p class="MsoNormal" style="text-align: justify; margin: 1 5">
<font face="Verdana" size="1">Fill your freezer with a variety of frozen
vegetables that can be used whenever you need them.</font></li>
</ol>
<!--msthemeseparator--><p align="center"><img src="../_themes/copy-of-blends/blesepa.gif" width="600" height="10"></p>
<p align="justify" style="margin: 1 5"><i><span style="font-family: Verdana">
<font size="1">Alison Lanifero, MS, RD, CDE, is a member of </font></span></i>
<span style="font-family: Verdana"><font size="1">Eat Well Be Fit</font><i><font size="1">
Needham, a committee dedicated to improving the health and well-being of Needham
residents.</font></i></span><i><span style="font-family: Verdana"><font size="1">
This town-wide committee is composed of concerned professionals consisting of
the Needham Health Department, Needham Public Schools, Beth Israel Deaconess
Hospital Needham, Nutritionists, Physicians, Needham Park and Recreation
Department, TRIAD, Needham Physical Therapy, the Massachusetts Department of
Public Health and local residents and businesses. For more information, contact
the Needham Health Department.</font></span></i></p>
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