Color Your Way to 5 A Day Diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases Fruits and vegetables provide essential vitamins and minerals, fiber, and other substances that are important for good health Most fruits and vegetables are naturally low in fat and calories and are filling.

Rainbow on the Go Eat 5 A Day Just think: 1 cup of dark, leafy GREENS, ½ cup of RED tomatoes, ½ cup of YELLOW peppers, 6 oz. ORANGE juice and ½ cup of BLUEberries. And you have 5 A Day! It’s quite simple when you Sample the Spectrum. The more reds, oranges, greens, yellows, and blues you see on the plate, the more health promoting properties you are also getting from your vegetable and fruit choices. Nutrition research shows that colorful vegetables and fruit contain essential vitamins, minerals, fiber, and phytochemicals that your body needs to promote health and help you feel great.

Head, Heart, Hands and Health Through the 4-H Health Project I learn the Physical and Mental benefits of growing and preparing my own food. Share my harvest with others. Preserve food. Respect the environment

Diets rich in fruits and vegetables May reduce the risk of cancer and other chronic diseases Provide essential vitamins and minerals and fiber Naturally low in fat and calories and are filling. Eat 5 A Day

range Power Oranges Orange juice, fresh Orange juice, from concentrate Serving Size Calories Fiber grams Vit. A Vit. C milligrams Potassium Folate micrograms Oranges 1 md 62 3.1 295 70 237 39 Orange juice, fresh ¾ cup 84 0.4 372 93 56 Orange juice, from concentrate 82 146 61 355 34

General guidelines about what counts as a serving for 5 A Day: 1 medium-sized piece of fruit (e.g. banana, apple, orange, pear) 1 cup raw, leafy vegetables (e.g. lettuce, spinach) or salad 1/2 cup cut-up fresh fruit or canned fruit, canned in its own juices 1/2 cup cooked or canned vegetables 3/4 cup (6 fluid ounces) 100% fruit juice 3/4 cup (6 fluid ounces) 100% vegetable juice 1/4 cup dried fruit (e.g. raisins, dried apricots, plums/prunes) 1/2 cup cooked or canned beans, peas or lentils What’s in a Serving

Eating 5 A Day is Easy Every day eat at least: One vitamin A rich fruit or vegetable, such as cantaloupe, carrots, sweet potato, spinach or broccoli. One vitamin C rich fruit or vegetable, such as orange juice, grapefruit, fresh pineapple, green pepper or cauliflower. One high fiber fruit or vegetable, such as apples, grapefruit, or broccoli. Several times each week eat cruciferous (a.k.a. cabbage family) vegetables like broccoli, cauliflower, Brussels sprouts or cabbage.

Green Club Beta-Carotene Low Carbs. Only 31 Calories Great Source of Vitamin A “Health Smart” members Eat 5 A Day – 5 servings of vegetables and fruits.