By Jane Andrews MS, RD
Wegmans
Since 1991, when we say "strive for 5," it has really just been a simple tip for healthful eating: all you need to do is eat five daily servings of a combination of fruits and vegetables. Check out our Fruit & Veggie FAQ below for everything you always wanted to know about "striving."
Strive for Your Health
Need motivation? Consider all the benefits of getting more fruits and veggies in your diet:
Prevent Cancer—Experts believe that about 1/3 of cancer deaths in the U.S. are due to poor eating habits. Growing evidence suggests that a low-fat diet rich in fruits and vegetables containing nutrients like vitamin C, and fiber may reduce the risk of some types of cancer.
Less Heart Disease
& Stroke—Reduce your risk with a "balanced heart-healthy diet" low in fat, saturated fat, rich in fiber and with plenty of fruits and
vegetables. Fewer Birth Defects—Each year, more than 2,500 babies are born with birth defects of the brain and spinal cord, called neural tube defects (NTDs). Studies show that consuming foods rich in folic acid (a B vitamin) daily before conception and during early pregnancy may reduce the risk of NTDs by more than 50 percent. Folic acid is the "foliage" vitamin—find it in green leafy vegetables, like broccoli, as well as many other fruits and vegetables.
Better Digestion—Fruits and vegetables pack the fiber that helps keep folds "regular". You're far less likely to ever need laxatives when you "Strive for 5."
Better Vision—People who eat spinach and other leafy green vegetables have a lower risk of macular degeneration, a common form of blindness in the elderly. Cataracts are less common in folks who eat plenty of fruits and vegetables containing vitamin A.
Fruit & Veggie FAQ
- Why can't I just take a vitamin pill?
- What is a serving?
- Can I get all five servings as juice?
- Why are your nutrition numbers different from other sources?
- Is it okay to eat more than 5 servings a day?
Q. Why can't I just take a vitamin pill?
A. No pill can provide complete nutrition. There are many vitamins and minerals in fruits and vegetables we know are good for us, and probably many others that haven't been discovered yet! Eating the real thing can help stack the deck in your favor.
A. One serving equals: 1/2 cup cooked or raw chopped vegetables; 1 cup raw leafy greens (like lettuce or spinach; 1 medium fruit, like an apple or a banana; 3/4 cup 100% fruit juice; or 1/4 cup dried fruit.
Q. Can I get all five servings as juice?
A. Most juice is very low in fiber. Unless you drink several different fruit and vegetable juices, you'll miss out on many other nutrients as well. The key to healthful eating is variety.
Q. Why are your nutrition numbers different from other sources?
A. We list the exact nutrition information that the Food & Drug Administration (FDA—the government agency that oversees food labeling) tells us to share. It may be slightly different because of newer testing methods, than other sources.
Q. Is it okay to eat more than 5 servings a day?
A. Yes! The Food Guide Pyramid suggests 3-5 servings of vegetables and 2-4 servings of fruit each day. So, up to 9 servings a day is recommended. In fact, in several parts of the world (such as Italy) people average 9 servings a day.