Scientific evidence indicates that eating at least five servings of produce each day is essential for good health. After nearly a decade of encouragement to eat more fruits and vegetables it appears Americans are finally getting the message. In 1991 only 8% of the population recognized the importance of eating 5 or more servings of produce daily. More recently, one poll showed that 39% of Americans polled were aware of this recommendation. Despite this increased awareness, most of us are still eating less than is recommended, and the most frequently consumed produce is still lettuce, corn, potatoes, and apples.

What is wrong with lettuce, potatoes, corn and apples? Nothing is wrong with these foods in and of themselves. The problem is that many Americans don't eat enough of other, more nutrient-rich fruits and vegetables like broccoli, cantaloupe, and grapefruit. According to the latest numbers released by the USDA, Americans are only eating about the equivalent of 2 bites of nutritionally dense produce each day. Furthermore, the vegetables that are eaten most often are typically topped with fat-laden condiments like salad dressing, sour cream, and butter; and the numbers for apple consumption may be somewhat deceptive since it includes products made with apples (such as apple pie, applesauce, and turnovers).

Fruits and vegetables provide the major dietary sources of the antioxidant nutrients (vitamin C, orange-yellow plant pigments collectively called carotinoids, and blue-red plant pigments collectively known as flavinoids), phytochemicals (non-nutritive plant-based substances with purported disease fighting properties), fiber, and the B-vitamin folate. (See table for more information about antioxidants.) These substances appear to reduce the risk of certain cancers and heart disease, and may reduce the severity or occurrence of other health problems as well. For example, vitamin C may reduce cataract formation, folate helps prevent the birth defect spina bifida, and beta-carotene, the most famous of the carotinoid family, appears to reduce the inflammation associated with arthritis.

When it comes to disease-preventing potential all produce is not created equal. As a general rule, the more colorful the produce, the greater its disease fighting potential. But color alone isn't the only determinant of nutritional value. Despite their relative lack of pigment, potatoes, jicama and cauliflower are good sources of fiber and vitamin C. And cruciferous (cabbage family) vegetables, such as broccoli, cauliflower and brussels sprouts, contain a colorless phytochemical that is of great interest to scientists because it appears to fight specific cancers.

The bottom line: No one fruit or vegetable contains all of the beneficial substances identified in produce. Eating a wide variety and a large quantity of fruits and vegetables is essential for good health. Getting enough produce is easier than it seems. Start by aiming for a colorful plate! Top cereal, ice cream, yogurt, or pancakes with fruit. Other good ways to get more produce into your diet includes garnishing your plate with fresh fruits and vegetables, eating vegetable soup or pasta topped with tomato sauce, and snacking on fruit.

NUTRIENT	ORANGE OR DEEP YELLOW	DARK GREEN	RED OR PINK
Beta-carotene: The best known antioxidant may reduce the risk of cancer and heart disease by preventing oxidative damage.	Apricots, cantaloupe, carrots, mangos, pumpkin, sweet potatoes, winter squash	Greens: beet, collard, or mustard; romaine lettuce; spinach	Red pepper
Lutein/zeaxanthin: May help protect against macular degeneration, a leading cause of blindness in seniors.	Pumpkin, summer squash	Broccoli, brussels sprouts, dark green lettuce, kale, leeks, spinach
Lycopene: Linked with a decreased risk of prostate disease.	Dried apricots		Guava, pink grapefruit, red tomatoes, watermelon & their juices
Anthocyanin: Antioxidant properties 8 x stronger than vitamin C; specific value unknown.			Blueberries, blackberries, strawberries, red grapes & red/purple plums
Folate: Reduces heart disease risk by allowing metabolism of homocysteine; prevents spina bifida.	Oranges and orange juice	Brussels sprouts; greens: collard, & mustard; spinach

MORE GOOD NEWS ABOUT FRUITS and VEGETABLES Information supporting the importance of eating a wide variety and ample quantity of fruits and vegetables continues to mount. Recently, researchers have identified a new class of antioxidant compounds known as flavinoids, some of which have an antioxidant capacity eight times stronger than vitamin C. Of particular interest to researchers are anthocyanins, the flavinoids responsible for the deep red and blue pigments found in strawberries, blueberries and beets. Whether or not these flavinoids are absorbed and how they are metabolized is still under investigation. However, the results obtained in test tube studies look promising, and underscore the value of eating more fruits and vegetables. A Harvard-based research team has found that people with hypertension can reduce their blood pressure by increasing their produce intake to 8-10 servings per day, and adding low- and non-fat dairy products to their diet. This new dietary approach to hypertension management is known as the DASH diet.