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5 A Day
By the end of this lesson you will:
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Recognize the “5 a Day” logo
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Recognize 2 important vitamins in fruits and vegetables
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Connect a Vitamin to a food and benefit
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List 2 diseases that 5 a Day will help to protect against
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Please do not use ENTER to move through the fields, use the TAB key.
Welcome to the Municipality of Anchorage WIC Website. If you (or your child) are a WIC participant, please enter your first and last name here:
First and last Name
Activity 1:
List your 5 favorite fruits and vegetables.
Do you eat fruits and vegetables every day?
Yes
No
Activity 2:
You may be getting 5 a Day if you eat more than one serving of your fruit or vegetables. Did you know that one medium apple is a serving of fruit, or that ½ cup of broccoli is one serving of a vegetable? Here are some more serving sizes.
Serving sizes:
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1medium fruit or ½ cup of small or cut-up fruit
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¾ cup of 100% fruit juice
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¼ cup dried fruit
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½ cup raw or cooked vegetables
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½ cup cooked beans or peas (such as lentils, pinto beans)
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1 cup raw leafy vegetables (such as lettuce, spinach)
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Select the food that equals 2 servings of a fruit:
Did you choose the cup of cut-up watermelon? The medium apple is only one serving of a fruit and the kiwi is only ½ because it is so small.
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So, why are fruits and vegetables important to our diet? Fruits and vegetables are loaded with vitamins and minerals that help keep our bodies healthy. Most fruits and vegetables are high in vitamin A or vitamin C and fiber.
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Why is Vitamin A Important? Take a guess!
If you chose “Essential for growth, vision, healthy tissues-skin-hair, and resistance to infection” you’re absolutely correct!
Vitamin A is necessary for growth and repair of body tissues. It helps maintain smooth, soft disease-free skin. Vitamin A helps protect the mucous membranes of the mouth, nose, throat, and lungs, thereby reducing susceptibility to infection. Vitamin A also counteracts night-blindness and weak eyesight.
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What are good sources of Vitamin A?
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In dark green and yellow vegetables and deep yellow fruits
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You can tell just by looking at the fruit to determine which has the most nutrients: the darker the color on the INSIDE, the more nutrients it has. For example, you can get 100% of your daily needs of vitamin A in 1 cup of cut up cantaloupe or 440% of your daily needs in 1 small sweet potato.
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Did you pick cantaloupe because of the dark orange color inside? If you did you’re right! Lemons, pears, and grapes also have important vitamins.
Another important vitamin is vitamin C.
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Here a few reasons why Vitamin C is important:
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Helps prevent damage to tissues
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Aids in iron absorption
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Helps heal wounds
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Boosts immune system
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What are good sources of Vitamin C?
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Citrus fruits, berries, cabbage, tomatoes, broccoli, and strawberries
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For example, you could get 160% of your daily needs of Vitamin C from 1 cup cut up strawberries or 220% of your daily needs from ½ cup cooked broccoli.
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Did you pick the bell pepper? The bell pepper is the vegetable that has the darkest green color inside and has the most vitamin C. It is important to choose different kinds of vegetables. Celery, cucumbers, and onions also have vitamin C.
The last nutrient is Fiber…
Why is Fiber important?
If you chose “acts like a scrub brush to keep intestines clean and helps prevent constipation and some cancers” you’re correct. Fiber is found only in plant foods: fruits, vegetables, nuts and grains.
Adults need 25-30g of Fiber each day in our diets
To determine the fiber needs of your child, simply add 5 grams to their age
For example: if you have a 6-year-old child, he will need 11 grams of fiber a day.
6 + 5 = 11
What are good sources of fiber?
Most fruits and vegetables. For example:
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½ cup broccoli
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5 grams
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apple
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5 grams
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banana
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4 grams
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orange
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7 grams
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potato
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3 grams
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Whole grains are also a good source of fiber
For more information on fruits and vegetables visit:
Fruits & Veggies, More Matters.org
Disease Prevention:
Eating fruits and vegetables have been shown to have many health benefits.Among the benefits are helping to fight diseases such as heart disease and cancer.
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Coronary heart disease is the leading cause of death in the United States. It is the most common and most serious form of cardiovascular disease. Current evidence suggest a strong protective role of fruits and vegetables on heart disease. Risk reduction for coronary heart disease is estimated at 20-40 percent.
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Cancer is the second leading cause of death in the United States. A diet rich in fruits and vegetables, combined with regular exercise can reduce cancer incidence by 30-40 percent. This means that worldwide, 3-4 million cases of cancer each year could be prevented by healthy eating and physical activity habits.
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Which Diseases May be Prevented by Eating 5 a Day?
If you chose Heart Disease and Cancer, you’re absolutely correct!
Lifelong habits of eating healthy can help prevent children from becoming obese and developing life threatening diseases.
Incorporating 5 a Day into your child’s diet:
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Here are some ways you can increase your child’s fruit and vegetable intake:
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Add a banana with their cereal
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Add a glass of OJ to their breakfast
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Pack carrot sticks for a mid afternoon snack
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Eat a fruit salad with their lunch
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Eat broccoli or a side salad with their dinner
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List snack ideas that will increase fruit and vegetable intake:
List substitutes:
Tell us one change you plan to make in your child's diet based on 5 a day:
Click here for some 5 A Day Recipes!
Click here to see more 5 A Day Recipes!
Matching Game:
1-Vitamin A 2-Vitamin C 3-Calcium 4-Iron 5-Fiber
What does “5 a Day” represent?
What are the two important vitamins in fruits and vegetables?
Which WIC Office do you go to?
Where are you taking today's lesson?
Nutrition Facts
On Fruits and Vegetables
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Fruits
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Total calories
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Total fat
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Vitamin A
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Vitamin C
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Calcium
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Iron
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Fiber
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Apple
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80
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2
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8
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2
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2
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5
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Avocado
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55
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5
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4
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3
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Banana
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110
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15
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2
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2
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4
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Cantaloupe
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50
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100
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80
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2
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2
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1
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Grapefruit
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60
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15
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110
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6
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Grapes
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90
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2
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25
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2
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2
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1
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Honeydew
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50
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2
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45
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2
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1
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Kiwifruit
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100
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1
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2
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240
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6
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4
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4
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Lemon
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15
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40
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2
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1
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Lime
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20
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35
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2
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Nectarine
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70
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0.5
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4
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15
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2
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2
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Orange
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70
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2
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130
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2
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2
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7
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Peach
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40
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2
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10
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2
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Pear
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100
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1
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10
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2
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Pineapple
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60
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25
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2
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2
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1
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Plums
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80
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1
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6
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20
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2
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Strawberry
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45
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160
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4
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4
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4
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Sweet cherries
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90
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0.5
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2
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15
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2
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2
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3
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Tangerine
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50
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0.5
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50
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4
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3
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Watermelon
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80
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20
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25
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4
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4
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2
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Vegetables
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Total Calories
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Total Fat
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Vitamin A
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Vitamin C
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Calcium
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Iron
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Fiber
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Asparagus
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25
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10
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15
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2
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2
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2
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Bell Pepper
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30
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8
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190
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2
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2
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2
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Broccoli
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45
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0.5
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15
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220
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66
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6
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5
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Carrot
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35
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270
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10
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2
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2
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Cauliflower
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25
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100
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2
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2
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2
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Celery
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20
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2
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15
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4
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2
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2
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Cucumber
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15
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4
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10
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2
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2
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1
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Green Onion
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10
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2
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8
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4
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1
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Green Cabbage
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25
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70
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4
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2
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1
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Green Beans
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25
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4
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10
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2
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2
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2
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Iceberg Lettuce
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15
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4
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6
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2
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2
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1
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Leaf Lettuce
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15
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40
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6
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4
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2
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Mushrooms
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20
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2
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2
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1
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Onion
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60
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20
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4
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2
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3
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Potato
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100
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45
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2
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6
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3
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Radish
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15
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30
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2
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2
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2
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Sweet corn
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80
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1
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2
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10
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2
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3
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Sweet potato
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130
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440
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30
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2
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2
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4
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Tomato
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35
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0.5
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20
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40
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2
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2
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1
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Revised: 06/12/2008
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