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Don't have good fruit and vegetable choices where you eat?
The National Cancer Institute encourages Americans to
work for "change in their eating environment" during
National 5 A Day Week, Sept. 10-16.
WASHINGTON, DC - While many Americans - nearly 40 percent - know that it's important to eat at five or more servings of fruits and vegetables a day for better overall health, many people find it challenging to meet the goal when they're not preparing their own meals.
According to the National Cancer Institute (NCI), the good news is that consumers have the power to demand wise and healthy food choices whether at school, work, or at a restaurant. NCI's theme for National 5 A Day Week, Sept. 10-16, "Fruits and Vegetables, by Popular Demand" reminds Americans to "seek and demand healthy options" wherever they eat by asking for more fruit and vegetable options.
"It's important that Americans take charge of their own diets and ask for more good fruit and vegetable choices, wherever they're eating," said Gloria Stables, M.S., R.D., director of NCI's 5 A Day program.
"Why be passive about what you're given to eat when you have the power to change your own environment? You can speak up for healthy choices. And by eating 5 A Day, you will be making one of the most important decisions you can for overall better health."
Often when dining out, whether it's running to the deli during lunch, stopping by the cafeteria at work or school, or eating at your favorite restaurant, your first instinct may be to stick to the menu. But, if there aren't healthy fruit and vegetable options available, NCI encourages asking for alternatives - a green salad or steamed vegetables in place of French fries, for example, or a side plate of fruit for dessert. You may be surprised at how receptive people will be towards the healthy requests you make. As the saying goes . . .it can't hurt to ask.
NCI has developed some tips to help consumers advocate for more fruits and vegetables in various eating environments:
At your favorite restaurants:
- Ask the manager to expand the menu to include more fruits and vegetables.
- Ask the manager to allow customers to choose alternative side dishes to chips and fries, such as fruit salad or lightly marinated cold vegetables.
- Ask for fruit and vegetable substitutes or unique dishes - just because it's not on the menu doesn't mean it's not in the kitchen.
- Make a point of telling chefs or restaurant managers that you appreciate their efforts when working off the menu for you.
- Encourage your friends to patronize restaurants willing to go out of their way to serve more fruits and vegetables
At school/work:
- Suggest to your teachers or management that your school or workplace hold a "5 A Day Challenge" contest, encouraging everyone eat at least 5 servings of fruits and vegetables every day. Those who eat at least 5 A Day can be eligible for a prize or put in a lottery.
- Suggest that people bring a recipe or a snack to share that features a creative way to eat more fruits and vegetables.
- Create a healthy fruit or vegetable recipe when asked to "bring a dish" for a group function.
- Tell your school/work foodservice director that you want more healthy options in the vending machines. Pass up the high-fat items in the machines and opt for low-fat choices like an apple, raisins, or 100 percent fruit juice.
At home:
- Stock up by filling your shelves with canned and dried fruits and vegetables, your freezer with frozen fruits and vegetables, and your refrigerator with fresh fruits and vegetables.
- Keep fruits and vegetables visible - put them on the top refrigerator shelf, and display them on the counter or kitchen table.
- Experiment by picking out a new type of fruit or vegetable every time you go to the store.
- Savor the season - enjoy the availability and often more reasonable prices of in-season produce; try farmers markets or roadside stands.
- taken from the National Cancer Institute's 5 A Day website.
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