What About Those Fruits & Vegetables?

Submitted by Larry Wickham

A new commercial on TV shows a young child asking his mother if she loves him. In side the lunch box he discovers fruits and vegetables she sent. "She loves me," is the excited cry. So what is the story behind the push to have five servings of fruits and vegetables each day? According to a recent newsletter from the American Institute for Cancer Research (AICR) there is much to be gained. The number one recommendation for cancer prevention is to have a diet "rich in a variety of vegetables, fruits, legumes and minimally processed starchy sample foods." Does this mean we should all move to a vegetarian diet. No! A diet that contains high fiber and low fat is a healthy choice, but research shows that having modest amounts of meat is just as protective against cancer.

The power of fruits and vegetables is pointed out in a AICR report titled "Food, Nutrition, and the Prevention of Cancer: A Global Perspective." It indicates that if the only change in a person's diet is to "eat five servings of fruits; and vegetables everyday, cancer incidence rates could drop by 20 percent. Healthy dietary choices, along with regular exercise and maintaining a healthy weight, could prevent up to 40 percent of all cancer cases."

Our goal should be to refocus the way our meals are structured. For example, when you look at your dinner plate, do you find the major items is the meat along with a few vegetables and starch on the side? Instead, we need to start making vegetables and our choice of a starch the "main attraction" with a smaller amount of meat. We should also recognize that each fruit and vegetable has its own cancer-protective nutrients and phytochemicals. Therefore, eating a larger variety of these foods will help us have a more balanced eating style (and get out of any ruts we are in).

Faculty/Staff Bulletin--May 7, 1998