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Start with 5 A Day begins healthier eating habits by Anna Grusin Dietetic Intern Did you know that eating five or more servings of fruits and vegetables a day is an important plan for building a healthier lifestyle?   Fruits and vegetables that are deeply hued provide many essential vitamins and minerals, they are high in dietary fiber, and they contain phytochemicals your body needs to maintain good health and energy levels. Fruit and vegetable consumption also reduces the risk of many cancers, high blood pressure, heart disease, and other chronic diseases.   Fruits and vegetables have hundreds of vitamins and minerals, which help to maintain healthy body systems. They are also rich in phytochemicals, which are natural plant compounds that provide a variety of health benefits. Phytochemicals give plants their color and aroma. This means that red grapes contain different phytochemicals than green grapes, and oranges smell differently than broccoli.   There are many benefits to eating five or more servings of differently colored fruits and vegetables each day. For example, bananas contain potassium, which helps to keep blood pressure normal. Red peppers contain Vitamin C, which helps to keep gums healthy. Some vitamins, like A and C, and many other phytochemicals are antioxidants. Antioxidants are plant substances that protect the body by neutralizing free radicals, or unstable oxygen molecules, which can damage cells and lead to poor health.   Have you heard the phrase “5 A Day?” The 5 A Day program is a national campaign for Americans to increase fruit and vegetable consumption to five to nine servings a day. This may seem like a lot of food, but it is easy to consume five or more servings a day (one serving equals one cup).   Some suggestions to increase your fruit and vegetable intake include: Have a glass of 100 percent juice in the morning. Top your cereal with a banana, berries, or peaches. Snack on fresh fruit throughout the day. Eat a big salad at lunch. Snack on raw veggies with low-fat dip instead of chips or candy. Keep trail mix made with dried fruit on hand for a quick snack. Enjoy your favorite beans and peas. Add them to salads. Try black bean and corn salsa for snacking. Add fresh or frozen veggies to your favorite pasta sauce or rice dish. Eat at least two vegetables with dinner. Choose fruit instead of a richer dessert.   Make sure you are consuming five or more servings of fruits and vegetables a day to promote a healthy lifestyle and reduce your risk of cancers, high blood pressure, heart disease, stroke, diabetes, and other chronic diseases.     Friday, March 31, 2006 Catalyst Online is published weekly, updated as needed and improved from time to time by the MUSC Office of Public Relations for the faculty, employees and students of the Medical University of South Carolina. Catalyst Online editor, Kim Draughn, can be reached at 792-4107 or by email, catalyst@musc.edu. Editorial copy can be submitted to Catalyst Online and to The Catalyst in print by fax, 792-6723, or by email to catalyst@musc.edu. To place an ad in The Catalyst hardcopy, call Island papers at 849-1778, ext. 201.