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September 2007 marks the first national Fruits and Veggies -- More Matters Month. The "5-a-day" campaign no longer holds true with the 2005 Dietary Guidelines for Americans, which show that most people need more than the recommended five servings of fruits and vegetables each day for good health.

However, more than 90 percent of Americans do not consume the recommended amounts of fruits and vegetables. Research shows that eating a variety of fruits and vegetables is an integral part of good health because they are high in fiber and essential vitamins and minerals that may help protect you from chronic diseases such as diabetes, cardiovascular diseases, and certain cancers. Additionally, substituting fruits and vegetables for higher-calorie foods may help you lose weight.

The amount you need depends on your age, gender and level of physical activity. Go to http://www.fruitsandveggiesmatter.gov to find out how many fruits and veggies you need.

The most important point to remember is that more matters for good health! One serving is considered one cup. One cup is equivalent to one cup of raw or cooked vegetables, fruit, 100 percent vegetable or fruit juice, or two cups of raw leafy greens.

How can you and your family get more fruits and vegetables in your day?

At breakfast, top your cereal with bananas or strawberries; drink 8 ounces of 100 percent fruit juice or top low-fat or fat-free yogurt with fruit.
Add vegetables to your egg or egg white omelet.
Have chopped fruit or raw vegetables for a quick and easy snack.
Pack your child's lunch with a small box of raisins, piece of fruit, or individual containers of fruits like peaches or applesauce.
Add vegetable toppings to your pizza like mushrooms, spinach or peppers instead of extra cheese.
When making a pasta or casserole, add mixed frozen vegetables to round out your meal.
Pile on lettuce, tomato, or cucumbers when you make your sandwiches.
Order a salad or steamed vegetables when dining out.
Cut up strawberries and top with low-fat or fat-free whipped topping for a light and refreshing treat.

The ideas are endless for getting more fruits and vegetables in your day. Don't forget about color and variety. Different colored fruits and vegetables provide different nutrients. By eating a variety of fruits and vegetables from each color group, you will benefit from the unique array of phytochemicals, as well as essential vitamins, minerals, and fiber that each color group has to offer.

If you have questions about this article, please contact the Orange County Health Department's Registered Dietitian, Renee Kemske, 968-2022, ext. 309.