Roughage (Aka Least Five Servings of Fruits and Against Certain Diseases, Vegetables in Their Diets Each Including Several Forms of Fiber) Is Good for Us Day

July/August 1999 Volume 2 Issue 4 Why 5 A Day? By now, practically everyone What will five servings a has heard the slogan “5 a day offer a person? In the Limelight Day—for Better Health!” Researchers believe that Why 5 A Day 1 Young children know what the eating those five servings, What will five servings a day phrase means, and people at a minimum, will help us offer a person? around the U.S., and some beat the odds. Eating more other countries as well, are fruits and vegetables Our Mothers Were 3 aware of the need to include at appears to protect us Right: Roughage (aka least five servings of fruits and against certain diseases, vegetables in their diets each including several forms of fiber) Is Good for Us day. Unfortunately, new cancer and the onset of Fiber is an important tool in maintaining good health. information about our food heart disease. While the habits reveals that Americans studies continue, the Choosing Fruits and 4 are still not ‘choosing message seems to be Vegetables enough’ of these nutritious coming through loud and There is no need to limit your- choices. clear—not only do fruits self to only fresh produce. and vegetables contain A survey conducted by valuable vitamins, More to Offer Than the USDA’s Agricultural minerals and fiber, but Vitamins 5 Research Services (ARS) they also contain a It is better to get your between 1994 and 1996 variety of other phytochemicals from eating found that Americans did not important substances, plenty of plant foods, especially meet the minimum number of such as phytochemicals, whose roles fruits and vegetables. servings for fruit, and barely met the are now being investigated. minimum recommendations for the Getting Kids to Eat 5 vegetable group. Will any five servings do? Vegetables While the ideal diet would reveal a Tips to make eating vegetables As a daily guideline, the Food varied five - or more! servings each more appealing to your child. Guide Pyramid recommends three to day, the actual trend is not as five servings of vegetables, and two positive. Fruit and vegetable Soy For Your Health 6 to four servings of fruit along with a consumption continues to be an area Enjoying soy products may variety of food. Eating at least this in which Americans could use protect your health. minimum number of servings adds improvement. Lori Borrud, a up to “five a day,” and that’s where nutritionist with ARS, said that the popular slogan comes from. “most Americans think they are Featured Recipe 7 eating a sufficient serving of fruit Hearty Bulgur Salad cont’d on page 2 Quick Recipes 7 As a daily guideline, the Food Guide Pyramid Serving Suggestions 7 recommends three to five servings of vegetables, and two to four servings of fruit Serving Sizes 7 along with a variety of food. Kansas State University Agricultural Experiment Station and Cooperative Extension Service 5 A Day — cont’d from page 1 • take a fruit to lunch — plan ahead for snacks or lunch by and vegetables, but when we tucking fruit in your backpack or examine what they are eating, briefcase. Contributors they’re really not.” Survey results Shelly Burklund • sandwich it in — add indicated that two-thirds of adults Spotlight Producer pizzazz to sandwiches by including think it is important to eat enough sliced pineapple, apple, peppers or Sandy Procter, MS, RD, LD fruits and vegetables, but in tomatoes. Instead of peanut butter Spotlight Editor and practice, consumption in these and jelly, how about peanut butter Coordinator Expanded groups has increased only slightly and banana? Food and Nutrition since the 1970’s. • add veggies to recipes — Education Program It is easier to include five get creative with cooking, and add (EFNEP) servings of fruits and vegetables in the color, texture and flavor of Paula Peters, PhD our daily plan than it seems. vegetables to casseroles, soups, and stews. Along that line, think about Extension Specialist, Consider these thoughts: adding fruit to your creations — Nutrition, and Program • choose fruits and vegetables folded in muffin batter, stirred into Director, EFNEP/FNP in the form you like best — fresh, puddings, topping a meat dish. Mary L. Higgins, PhD, RD, LD frozen, dried or canned. Extension Specialist, • make your choices count! We hope you will feast on the Nutrition Education Be sure the juice you drink is 100% season’s finest, and will find this issue of Nutrition Spotlight helpful fruit or vegetable juice, and not a Karen Hudson, MEd, RD, LD juice drink. in teaching and reaching those 5 a day goals. Coordinator, Family • take time to explore what is Nutrition Program (FNP) at the store — or the farmer’s market. It’s a sure bet we won’t eat Sources: 4 Weeks to More Fruits and Vegetables. Communicating Food for Mary P. Clarke, PhD, RD, LD more fruit and vegetables if we Health, vol. 7, no. 6. June 1999. p.69. Extension Specialist, don’t buy them and bring them Americans Are Not Eating Enough Produce Nutrition Education home. & Grains,” CNI, September, 1998. p.2. Duyff, Roberta. The American Dietetic Karen Fitzgerald, MS, RD Association’s Complete Food & Nutrition Guide, 1998. 96-97. Coordinator, Kansas Nutrition Network, (KNN)

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Page 2 Nutrition Spotlight, July/August 1999 Our Mothers Were Right: Roughage (aka fiber) Is Good for Us Fiber is an important tool in maintaining good health. It is found in greater or lesser amounts in all plants (fruits, vegetables and grains). Fruits often have more soluble fiber such as pectin, while vegetables have more insoluble fiber such as cellulose.

Although fiber is not a nutrient per se, it is a very important part of a healthy diet. It contributes virtually no calories for the human body, but rather provides energy for “good” intestinal bacteria to produce lactic acid which in turn prevents proliferation of disease-causing bacteria and yeast. There are a number of annoying conditions such as constipation, hemorrhoids, and diverticulosis that can be avoided or improved by eating a diet adequate in fiber. Particularly valuable in controlling these conditions is insoluble fiber which softens and adds bulk to the stool and increases transit time through the colon. Although the jury is still out on whether fiber can reduce the incidence of colon cancer, it is still important in maintaining intestinal health.

Fiber offers a variety of additional benefits. It can be helpful in maintaining a good body weight. By creating a sensation of fullness there is less temptation to overeat at meals or to nibble in between. Because soluble fiber slows the absorption of blood sugar, it has been found to help some people with non-insulin dependent diabetes reduce their insulin needs. It also has been shown to lower serum cholesterol, more specifically the “bad cholesterol” (LDLs), by trapping fats and cholesterol in the intestines, thus significantly reducing the risk of coronary heart disease.

How much, then do we need? Most adults need between 25-35 grams each day, of which 5-10g should be soluble fiber. Fruits and vegetables have varying amounts of soluble and insoluble fiber. It’s possible to get an adequate amount of each by eating a variety of both! Children’s needs can be estimated by adding 5+ their age. For example, a five year old would need 5g+5 (years) or a total of 10 grams of fiber. If a child eats a diet too high in fiber, he may get “full” before he eats enough food to meet his caloric and nutritional needs. In addition, too much fiber in his diet can interfere with the absorption of important vitamins and minerals.

It is important to keep in mind that the fiber content of fruits and vegetables change depending on how they are prepared. For example: a medium size apple with skin has 3.0g of fiber, a medium size apple without skin has 2.4g of fiber, 1/2 cup of apple sauce has 1.8g of fiber and 3/4 cup of apple juice has only 0.8g of fiber!

Finally, when assessing the health benefits of various fiber-rich foods, it is hard to separate it from the contributions of other components such as phytochemicals, vitamins and minerals. That is why it is important to ingest fiber– not in pill or powder, but in the old-fashioned way–by enjoying natural fruits and vegetables.

Source: ADA’s Complete Food & Nutrition Guide, 1998.

Fiber Content of Some Fruits and Vegetables

Food Serving Size Soluble Fiber Insoluble Fiber Total Fiber Banana 1 medium 0.5g 1.5g 2.0g Apple with skin 1 medium 0.5g 2.5g 3.0g Orange 1 medium 0.5g 1.5g 2.0g Pear with skin 1 medium 0.5g 4.0g 4.5g Potato with skin 1 medium 1.0g 3.0g 4.0g Spinach 1/2 cup 0.5g 1.5g 2.0g Kidney beans 1/2 cup 1.0g 3.5g 4.5g Corn 1/2 cup 0 1.5g 1.5g www.oznet.ksu.edu/ext_f&n/spotlight Page 3 Choosing Fruits and Vegetables during the production of most of ✔ Watch local grocery Fresh or Processed? the fruits and vegetables sold in this advertisements for reduced prices on There is no need to limit country. To reduce your exposure your favorite fruits and vegetables. yourself to only fresh produce. to pesticide residue: ✔ Compare prices of different Dried, frozen or canned fruits and • Thoroughly rinse raw brands of canned and frozen fruits vegetables are often easier to work produce under running water. Don’t and vegetables and juices and buy the into your diet. use soap or other detergents. This cheapest. will help remove bacteria and ✔ Clip coupons for money off on Frozen and canned vegetables traces of chemicals from the your favorite canned and frozen are processed within hours of being surface, and dirt from crevices. Not produce. harvested; their vitamin and mineral all pesticide residues can be retention is comparable to fresh. removed by washing. Most of the nutrient losses from Tips for Safe Handling of Fruits and • Scrub produce of which the vegetables occur during cooking. Vegetables outer skin or peeling is consumed ❐ Whatever type of vegetables you Wash hands with warm water with a clean dish brush before choose, be careful not to overcook and soap for at least 20 seconds eating. them, in order to retain more before and after handling food, • Throw away the outer leaves nutrients and preserve their especially fresh whole fruits and of leafy vegetables, such as lettuce appealing colors and flavors. vegetables and raw meat, poultry and and cabbage. Usually frozen and canned fish. • Peel fruits or vegetables to ❐ vegetables need only to be heated, Use smooth, durable and reduce dirt, bacteria, and while fresh vegetables should be nonabsorbent cutting boards that can pesticides, although some nutrients cooked until tender but still crisp. be cleaned and sanitized easily. and fiber may be lost when produce ❐ Wash cutting boards with hot is peeled. What about organic or Integrated water, soap and a scrub brush to • Eat a variety of foods from a remove food particles. Then sanitize Pest Management (IPM) grown variety of sources. This will help the boards by putting them through food? give you a better mix of nutrients “Organically grown” food is the automatic dishwasher or rinsing and reduce your likelihood of food grown and processed using no them in a solution of 1 teaspoon exposure to a single pesticide. synthetic fertilizers or pesticides. chlorine bleach to 1 quart water. Pesticides derived from natural Wash boards and knives after cutting sources (e.g., biological pesticides) Ways to Stretch the value of fruits raw meat, poultry or seafood and may be used in producing and vegetables before cutting another food to prevent ✔ organically grown food. There are Buy fresh fruits and cross-contamination. ❐ currently no comprehensive national vegetables in season. Rinse dirt from fresh fruits ✔ standards on using these farming Buy only enough fresh fruits and vegetables. Store cut, peeled practices for crops labeled as and vegetables that you’ll use in 3 fruits and vegetables in the “organic”. Some states have to 6 days. Buy both ripe and not- refrigerator. ❐ certification guidelines. Some so-ripe, so that the not-so-ripe People who are very young or organic organizations require items will last a few days longer very old, have a chronic disease, or avoidance of certain practices and be ready for eating after you’ve take certain medicines should use during crop production in order for finished the ripe ones. only pasteurized juices and cider. ✔ the produce to meet their labeling Store fruits and vegetables Pasteurization kills harmful levels of requirements. Food produced under where you will see them often and bacteria commonly found in food. ❐ IPM-based practices may have had remember to eat them. Avoid eating fruits and ✔ labeled pesticides (biologically- Buy canned, frozen, or dried vegetables that look brownish, slimy based or synthetic) applied in fruits and vegetables, and juices, or dried out. situations where pests exceeded for later use, after you’ve eaten the economic thresholds. Pesticides are fresh ones. used to prevent yield loss from insects, diseases, weeds, and mold

Page 4 Nutrition Spotlight, July/August 1999 More to Offer Than Vitamins Getting Kids to Eat Most of us know that plant foods contribute vitamins, minerals and Vegetables fiber to our diets, but scientists are learning more each day about what other Do you have trouble getting chemicals are in plants that may promote health and decrease the risk of your child to eat vegetables? It is many diseases. The term being given to these compounds in plant foods is important for children to learn to phytochemicals (phyto means plant). like them when they are young. Here are some ideas to make vegetables Phytochemicals are different from vitamins or minerals because a lack more appealing to your child: of them doesn’t cause a deficiency disease, They do, however, have various biological effects in the body. How these chemicals work is not completely • Serve raw vegetables cut into understood - some act as antioxidants, others modify the immune system, bite-size pieces so your child won’t and still others alter enzymes that metabolize drugs in the body systems. choke. Serve with a dip. • Don’t overcook. Try steaming, There have been thousands of phytochemicals identified, but most can microwaving, or stir-frying. These be included in one of the following categories: cooking methods help vegetables keep their color, texture, and mild Isoflavones: These are found in soy beans, garbanzo beans, chick peas, flavor. and licorice and have effects similar to those of estrogen. May help protect • Let your child help choose and against heart disease and breast cancer. prepare vegetables. A child is more Sulfur compounds: Foods like garlic, onions, chives, leeks and likely to eat what he or she has scallions contain allylic sulphides that are thought to stimulate enzymes that helped prepare. inhibit bacterial growth. • Plant a garden with your child. Indoles and isothiocyanates: Found in cruciferous vegetables such as Children love to watch things grow broccoli, Brussels sprouts, cabbage and cauliflower, these are believed to and will be more likely to eat inhibit the DNA damage that triggers some forms of cancer. something they have nurtured. Betaglucan: This is a type of soluble fiber which comes from legumes, • Set a good example. Let your oats and some other grains, and is helpful in diabetes control by slowing child see you eating and enjoying stomach emptying and glucose absorption. vegetables daily. Saponins: Spinach, potatoes, tomatoes and oats contain this type of • Keep trying. If certain vegetables carbohydrate. It is thought to suppress the growth of cancers and benefit the aren’t a hit the first time they are heart. served, try them again in the future, Lignin and alphalinolenic acid: These are found in flax seed products and continue to look for varied ways and are thought to reduce the risks of breast and colon caners. to include vegetables in your child’s Monoterpenes: These substances are found in orange peel, citrus oils meals. and cherries. They may have anti-tumor properties. • Respect your child’s dislikes. We Carotenes: These are found in carrots, dried apricots and peaches, all have foods we just don’t like. cantaloupe, green leafy vegetables, sweet potatoes, and yams, and are thought to lower risk of lung and other cancers. Lycopene: This chemical from tomatoes may lower risk of prostate and stomach cancer. Polyphenols: This is found in green tea and is thought to lower risk of skin, lung, and stomach cancers.

Because of the many potential benefits, there are plenty of phytochemical supplements on the market. All plant foods contain dozens to hundreds which could act individually, but more likely act in concert to produce the beneficial effects. Not all of the chemicals have been identified nor do we know which combinations of chemicals are providing the benefits. So, as always, it is better to get your phytochemicals from eating plenty of plant foods, especially fruits and vegetables.

www.oznet.ksu.edu/ext_f&n/spotlight Page 5 Soy For Your Health Compared with the U.S., where genistein can either stop cancer Diabetes: Blood-glucose levels in the world do people have fewer cells from growing or stimulate can be lowered with soluble fiber and heart attacks, less breast and their growth, depending upon the a low-fat, high-carbohydrate diet. prostate cancer, fewer hip fractures, kind of cell. The research shows Soy along with other legumes, barley, and women report fewer hot flashes mixed results. One possibility is oats, and fruits are sources of soluble and other symptoms of menopause? that the genistein is more effective fiber. It is believed that soy fiber is China and Japan. However, as in premenopausal than in mainly responsible for this sugar- Asians adopt the western developed postmenopausal women. lowering effect. Unfortunately, much world style of eating, their rates for of the fiber is often removed during chronic diseases rise. This Prostate Cancer: While processing of soy products. intriguing information has Japanese men have about the same stimulated considerable research number of non-invasive prostate Other western, developed- into the effects of soy foods on cancer cells as Americans, the cells countries ailments: Diastolic blood health. are less likely to become cancerous. pressure (the lower one) dropped a Studies are underway in this significant six points in the study Heart Disease: While it is country to check the effect of a noted above regarding hot flashes. apparent that there is no single low-fat, soy-supplemented vs a Soy protein may be a factor in that it dietary cause nor cure, the research regular diet for affecting PSA discourages fluid retention in some into the levels, a people that results from a high possible Soy protein discourages fluid specific animal protein intake. This fluid heart- retention in some people that blood test retention can raise blood pressure. protecting for prostate Other soy factors may also be role of results from a high animal cancer. involved in regulating blood pressure. soybeans in protein intake. While Kidney stones and gallbladder its many isoflavone disease rates are lower in those forms is arresting. For example, pills may prove to have merit, it is consuming more soy protein and less researchers have shown that 25 too early to take them in hope of animal protein. grams of soy protein can lower LDL preventing breast or prostate cholesterol levels 10 percent and cancer. Foods like tofu, soy milk There is still much research to be significantly raise HDL levels, the and tempeh or soy protein powder done on the health effects of soy “good” cholesterol. But other are likely to be good sources of foods, but soy is being investigated components besides protein in soy isoflavones. more than ever before. While these protein contribute to the heart- studies will shed further light, we healthy effects of soy. These include Menopausal Symptoms: may still have to wait a number of isoflavones (soy is particularly rich Asian women have so few hot years before we have definite answers in genistein), lecithin, saponins, and flashes that the Japanese don’t even including safety ones about taking phytosterols, all suspected of health have a phrase for them. A study in isoflavone pills and giving soy effects. Soy protein often contains the U.S. with women taking soy formula to babies. isoflavones but products vary protein powder compared with In the meantime, you can enjoy widely in amounts. While the best women on placebos had the same soy products like tofu, soy grit, soy thing to do is check the label, most number of hot flashes but they were milk and soy nuts. By doing so, you soy products do not list their considerably milder. The women just may protect your health. isoflavone content. also experienced average drops of 10 percent in total cholesterol and Sources: Finding Natural ways to Minimize Breast Cancer: There is 12 percent lower LDL levels. the Side Effects of Menopause. speculation that soy can reduce the Environmental Nutrition. 21(8):1, 6. August likelihood of getting breast cancer. Osteoporosis: In a recent 1998. Liebman, Bonnie. The Soy Story. The genistein is a weak estrogen and report, soy protein helped protect Nutrition Action Health Letter. 25(7):1-7. September 1998. Messina, Mark and can interfere with estradiol, the lumbar bone from losing calcium out of the spinal column. In this Virginia Messina. The Simple Soybean and natural hormone produced by Your Health. Avery Publishing Company, women that is widely believed to short-term study, isoflavones did Garden City Park. Chapters 6-11. 1994. Soy increase their chances of developing not improve bone density and other in A.M. May Relieve Sweats in P.M. breast cancer. In a test tube, bones were not affected. Environmental Nutrition. 20(2):8. February 1997. Page 6 Nutrition Spotlight, July/August 1999 LIGHTFeatured Recipe Nutrition Facts Hearty Bulgur Salad Serving Size 148g Servings Per Container 6 1 cup dry bulgur Amount Per Serving 2 cups warm water Calories 110 Calories from Fat 5 2 cups peeled and diced cucumber % Daily Value * 1 1/2 cups diced tomatoes Total Fat 0.5g 1% Saturated Fat 0g 0% 1/2 cup thinly sliced green onions Cholesterol 0mg 0% 1/2 cup diced green pepper Sodium 250mg 10% 10 radishes, diced Total Carbohydrate 24g 8% Dietary Fiber 6g 23% 1/4 cup minced parsley Sugars 3g 1 teaspoon seasoned salt Protein 4g 1/4 teaspoon black pepper Vitamin A 10% • Vitamin C 60% Calcium 2% • Iron 8% 1/3 cup lemon juice *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie 1 tablespoon minced fresh mint needs. If your calorie needs are much different, you adjust the amounts recommended forcalories, fats, carbohydrate, and fiber. Calories 2,000 2,500 Total Fat Less than 65g 80g Sat Fat Less than 20g 25g Combine bulgur and water; let stand Cholesterol Less than 300mg 300mg Sodium Less than 2,400 mg 2,400mg until bulgar is soft, about 20 minutes. Potassium 3,500mg 3,500mg Total Carbohydrate 300g 375g Strain off excess liquid. In a large salad Dietary Fiber 25g 30g Calories per gram: bowl, toss together all ingredients. Fat 9 • Carbohydrate 4 • Protein 4 Refrigerate until serving. Makes 6 cups.

A Kansas Wheat Commission Recipe Select your daily intake In selecting your daily intake of fruits and vegetables, the National Cancer Institute recommends choosing: Quick Recipes • At least one serving of a vitamin • For a convenient bean salad, open cans of kidney beans, wax beans, A-rich fruit or vegetable a day. chick-peas, and green beans, and toss with a lowfat vinaigrette dressing. • At least one serving of a vitamin • Add 1-2 cups of frozen vegetables to canned soup before heating; serve on C-rich fruit or vegetable each day. top of cooked instant rice in a shallow bowl. • At least one serving of a high-fiber • Scoop out the pulp from a baked potato, combine with scrambled egg or fruit or vegetable a day. chopped cooked meat and vegetables such as onion, tomato, peppers, and • Several servings of cruciferous restuff. vegetables a week. • Use a 12-inch, pre-baked packaged pizza crust to create a 20-minute dinner; add sliced zucchini, fresh spinach, mushrooms, tomatoes, garlic, onion, and cheese and baked at 400 degrees until the cheese bubbles. Serving Sizes: One serving is: • Top broiled meat, chicken or fish with salsa. Each 1/2 cup of salsa is a a medium piece of fruit serving of vegetables. 1 cup raw, leafy vegetables 1/2 cup fruit or vegetables (raw, Serving suggestions for fruit and vegetables cooked, canned, or frozen) Add fruit to your breakfast cereal; drink 100% juice instead of soda for 1/2 cup cooked or canned dried a snack; snack on fresh fruit or vegetables or dried fruit at work or school peas or beans instead of candy; eat fruits and vegetables from home along with take-out 3/4 cup 100% fruit or vegetable dinners. juice 1/4 cup dried fruit

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We hope you enjoy this “5 A Day” issue of Nutrition Spotlight. In recent issues, we’ve changed our format to focus on many aspects of a central theme each issue—in other words, we intend to “spotlight” a topic that we believe is timely and important to you. Let us know what you think!

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