September is National 5 A Day Month

Fruits and vegetables are a critical factor for disease prevention and overall good health, but few people get the recommended amount of servings each day. A study done in 1991 by the National Cancer Institute (NCI) and the Produce for Better Health (PBH) Foundation found that the average American consumer eats only about three servings of fruits and vegetables a day. An astounding 42% eat less than 2 servings a day. The National Cancer Institute recommends that women and children should eat at least 5 servings of fruits and vegetables per day and men should eat at least 9 servings per day. Now, that may seem like a lot, but when you see what a serving size looks like, you may be surprised at how easy it is to eat 5 to 9 servings of fruits and vegetables each day.

Most fruits and vegetables are low in fat and calories-except avocados, coconut and olives, all of which contain fat naturally. They are also an excellent source of vitamins A and C and provide ample fiber which helps make you feel fuller faster and longer. Many fruits and vegetables, particularly dried beans and peas, are significant sources of folate, a B vitamin that can help reduce the risk of certain serious and common birth defects. Many items can be eaten on the spot with minimal preparation.

What does a serving size look like?

What 9 A Day looks like as part of a healthy diet:

Tips for Sneaking in Your 5 to 9 Servings:

Breakfast:

• Top your cereal, waffles or yogurt with fresh sliced fruit or berries.
• Add dried fruit such as raisins or dates to your oatmeal.
• Add blueberries or bananas to your pancake batter.
• Add assorted diced veggies to your eggs and/or top your eggs with salsa.
• Drink a small glass (6 oz.) of 100% juice.
• Grab a fresh piece of fruit for the commute. Fruits such as apples and bananas are the "original fast food" because they come ready to eat.
• Combine your choice of frozen fruit, non-fat ice cream and O.J. in a blender to make a delicious smoothie.

Lunch:

• Eat big salads at lunch - pick dark green lettuce leaves and top with veggies of an assortment of colors to get the most nutrients. Don't forget to use low fat dressing - large amounts of high fat dressings can result in your salad having as much fat as a McDonald's Big Mac!
• Add tomatoes, onions and dark greens such as spinach to your sandwich.
• Eat carrot sticks or other cut-up veggies instead of chips.
• Add celery, peppers and onions to your chicken or tuna salad.
• Add canned beans or diced veggies to your canned soup to give it a nutritional boost.
• Combine 100% juice with seltzer to make a fruit spritzer instead of drinking soda.

Snacks:

• Eat more fruit as snacks throughout the day - try taking oranges, peaches, apples, or carrot sticks to eat instead of other snacks.
• Top off your ice cream with any type of fruit.
• Try frozen grapes as a sweet alternative to other dessert items.
• Freeze 100% juice in ice cube trays for a Popsicle.
• Eat cut-up veggies or baked chips with hummus or low-fat bean dip.

Dinner:

• Eat larger servings of vegetables at dinner - try two different vegetables.
• Add diced veggies to bottled spaghetti sauce.
• Replace white potatoes with sweet potatoes, which offer more nutrients.
• Order your pizza with extra veggies.
• Add grated carrots to meatloaf or burgers.
• Sautee mushrooms to serve over steak.

Convenience:

• Splurge on pre-cut fruits and veggies at the store - they are more expensive, but if it helps to increase your servings, you will be reimbursed with good health.
• Keep on hand canned and frozen fruit, canned and bottle juices and dried fruits. Just open and use.
• Stock up on frozen vegetables for easy cooking in the microwave oven.
• Prepare fruits and vegetable ahead of time; for example, wash and cut up fresh produce and store it in the refrigerator for handy, immediate use.
• Keep fruits and vegetables where you can see them often-on the top shelf of the refrigerator or in an easy-to-spot place on the table or counter. The more often you see the fruits or vegetables, the more likely you may be to eat them.

Local Farmer's Markets

Farmers' markets are a great way to fill your pantry with enough fruits and vegetables to get your recommended daily amount. Local farmers come to sell a variety of produce, herbs, plants, flowers, and other homemade items. Not only is there an abundance of variety to choose from, produce sold at these markets is recently harvested and in-season which means they will have better flavor and be at their nutritional peak (produce loses nutrients the longer the time is between harvesting and eating).

Colleyville Farmers Market - 5409 Colleyville Boulevard, (817) 427-2333, closed from Christmas until March, Monday-Saturday: 8 a.m. to 7 p.m., Sunday 10 a.m. to 5 p.m.

Coppell Farmers Market - 455 W. Bethel Road, (972) 304-7043, farmersmarket@ci.coppell.tx.us, Saturday 8 a.m. to 'sell out' - intersection of Bethel Road and Denton Tap (972) 304-7043

Corsicana Farmers Market - Hwy 75 Business at 6th Ave, (903) 874-2670, May-September, Tuesday-Saturday, 7 a.m. to 'sell out'

Dallas Farmers Market - 1010 S. Pearl Street, (214) 939-2808, www.dallasfarmersmarket.org, Year-round, Monday-Sunday, 6 a.m. to 6 p.m.

Denton County Farmers Market - Mulberry at Carroll, May-September, Tuesday, Thursday, and Saturday, 7 a.m. to 'sell out'

Farmers Branch Farmers Market - Denton Drive at Valley View, Seasonal, Wednesday and Saturday, 8 a.m. to 'sell out'

Fort Worth - Cowtown Farmers Market - 6313 Sunset Drive (Ridglea Village shopping center), (817) 220-0755, Seasonal, 8 a.m. to 'sell out'

Fort Worth Farmers Market - Camp Bowie at Westridge (Village at Camp Bowie), June-November, Wednesday, Friday, Saturday, and Sunday, 8 a.m. to 3 p.m.

Fort Worth - Downtown Farmer's Market - 600 West Rosedale, (254) 646-2940, Seasonal, Daily, 9 a.m. to 3 p.m.

Fort Worth - Ridgmar Farmers Market - 900 Hwy. 183, (817) 594-1273, Seasonal, Monday-Sunday, Summer 8 a.m. to 8 p.m., Winter 8 a.m. to 7 p.m.

Grapevine - 325 S. Main St., (817) 410-3185 or (800) 457-6338, Seasonal, Wednesdays 3 p.m. to 'sell out', Saturdays 8 a.m. to 'sell out'

Plano - Fairview Farms Marketplace - northeast corner of US 75 and Parker Road (Exit 30), (972) 422-2500, www.fairview-farms.com, Year-round, Tuesday-Sunday, 10 a.m. to 7p.m.

Waxahachie - Around the Ellis County Courthouse, (972) 937-7330 ext. 198, Seasonal Saturday 8 a.m. to 2 p.m. (972) 937-7330

A High Five

In selecting your daily intake of fruits and vegetables, the National Cancer Institute recommends choosing:

• At least one serving of a vitamin A-rich fruit or vegetable a day.
• At least one serving of a vitamin C-rich fruit or vegetable a day.
• At least one serving of a high-fiber fruit or vegetable a day.
• Several servings of cruciferous vegetables a week. Studies suggest that these vegetables may offer additional protection against certain cancers, although further research is needed.