Health McLeod Meeker Sibley Healthy Communities

The History of 5 A Day

What do all those terms mean for you and your health?

Vitamins and minerals:

Natural substances contained in a wide variety of foods that have long been recognized as essential to maintaining healthy body systems. Scientists have defined specific daily amounts of vitamins and minerals that are necessary for good health.

Carbohydrates, proteins, and fats:

Compounds found in foods that the body uses to generate energy or build cells.

Phytochemicals:

Natural plant compounds that may provide a variety of health benefits. Many of the bright colors in fruits and vegetables come from phytochemicals.

Antioxidants:

Plant substances that protect the body by neutralizing free radicals, or unstable oxygen molecules, which can damage cells and lead to poor health.

If you have questions about Health resources in McLeod County, Meeker County or Sibley County, feel free to Contact Us.

5 A Day The Color Way

Eating 5 or more servings of colorful fruits and vegetables a day is part of an important plan for healthier living. Deeply hued fruits and vegetables provide the vitamins, minerals, fiber, and phytochemicals your body needs to maintain good health, protect against the effects of aging, and reduce the risk of cancer and heart disease.

It’s all about color:

BLUE/PURPLE, GREEN, WHITE, YELLOW/ORANGE, and RED – and the power of colorful fruits and vegetables to promote good health. So when you're grocery shopping, planning your meals or dining out, think color.

Choose the Colors of Health

BLUE/PURPLE

Boost the level of BLUE/PURPLE in your low-fat diet to help maintain:

• A lower risk of some
cancers*
• Urinary tract health
• Memory function
• Healthy aging

Beat the Effects of Aging

Blue/purple fruits and vegetables contain varying amounts of health-promoting phytochemicals such as anthocyanins and phenolics, currently being studied for their antioxidant and anti-aging benefits. Get blue/purple every day with foods such as:

Blackberries
Blueberries
Black currants
Dried plums
Elderberries
Purple figs
Purple grapes
Plums
Raisins
Purple asparagus
Purple cabbage
Purple carrots
Eggplant
Purple Belgian endive
Purple peppers
Potatoes (purple fleshed)
Black salsify

GREEN
	Add GREEN to your low-fat diet to maintain: • A lower risk of some cancers* • Vision health • Strong bones and teeth
*Go Green. Go Healthy.* Green fruits and vegetables contain varying amounts of potent phytochemicals such as lutein and indoles, which interest researchers because of their potential antioxidant, health-promoting benefits. Go green every day with fruits and vegetables like these: Avocados Green apples Green grapes Honeydew Kiwifruit Limes Green pears Artichokes Arugula Asparagus Broccoflower Broccoli Broccoli rabe Brussels sprouts Chinese cabbage Green beans Green cabbage Celery Chayote squash Cucumbers Endive Leafy greens Leeks Lettuce Green onion Okra Peas Green pepper Sno Peas Sugar snap peas Spinach Watercress Zucchini
WHITE
	Working WHITE into your low-fat diet helps maintain: • Heart health • Cholesterol levels that are already healthy • A lower risk of some cancers*
*White for Wellness* White, tan, and brown fruits and vegetables contain varying amounts of phytochemicals of interest to scientists. These include allicin, found in the onion family. Get all the health benefits of white by including foods such as: Bananas Brown pears Dates White nectarines White peaches Cauliflower Garlic Ginger Jerusalem artickoke Jicama Kohlrabi Mushrooms Onions Parsnips Potatoes (white fleshed) Shallots Turnips White Corn
YELLOW/ORANGE
	Make YELLOW/ORANGE a part of your low-fat diet to help maintain: • Heart health • Vision health • A healthy immune system • A lower risk of some cancers*
*Powerful Antioxidants* Orange and yellow fruits and vegetables contain varying amounts of antioxidants such as vitamin C as well as carotenoids and bioflavonoids, two classes of phytochemicals that scientists are studying for their health-promoting potential. Every day, include orange and yellow fruits and vegetables like these: Yellow apples Apricots Cantaloupe Cape Gooseberries Yellow figs Grapefruit Golden kiwifruit Lemon Mangoes Nectarines Oranges Papayas Peaches Yellow pears Persimmons Pineapples Tangerines Yellow watermelon Yellow beets Butternut squash Carrots Yellow peppers Yellow potatoes Pumpkin Rutabagas Yellow summer squash Sweet corn Sweet potatoes Yellow tomatoes Yellow winter squash
RED
	Be sure to include RED in your low-fat diet to help maintain: • Heart health • Memory function • A lower risk of some cancers* • Urinary tract health
*Red-hot and Healthy* The specific phytochemicals in the red group being studied for their health-promoting properties include lycopene and anthocyanins. Get your reds every day by eating fruits and vegetables such as: Red apples Blood oranges Cherries Cranberries Red grapes Pink/Red grapefruit Red pears Pomegranates Raspberries Strawberries Watermelon Beets Red peppers Radishes Radicchio Red onions Red potatoes Rhubarb Tomatoes *Diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases.

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