Color Your Way to 5 A Day

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Greens

Rack up the Greens For Better Health

CDC Recommends Eating a Variety of Colorful Vegetables and Fruits

Green leafy vegetables such as spinach, romaine lettuce, collard greens, kale, and broccoli should be eaten every day. Nutrition research suggests that the more green veggies you eat, the healthier you will be. The National 5 A Day for Better Health Partnership recommends making green vegetables an important part of your recommended 5 to 9 servings of vegetables and fruit a day.

What makes green vegetables so healthy? One reason is that they are packed with nutrients and phytochemicals-substances found only in plants that may help fight disease and improve health. Lutein (pronounced LOO-teen) part of the carotenoid family is a powerful antioxidant found in green leafy vegetables. It is being studied for the role it may play to help maintain good vision. Green vegetables are packed with lutein. Include green vegetables every day as part your recommended 5 to 9 servings of vegetables and fruit a day. Below are examples of existing research.

• Jacques PF, Chylack LT. Epidemiologic evidence of a role for the antioxident vitamins and carotenoids in cataract prevention. Am J Clin Nutr 1991;53:352S–355S.)
• Mares-Perlman JA, Brady WE, Klein BEK, et al. Diet and nuclear lens opacities. Am J Epidemiol 1995;141:322–334.
• Seddon J, Ajani U, Sperduto R, et al. Dietary carotenoids, vitamins A, C, and E, and advanced age-related macular degeneration. JAMA 1994;271(18):1413–1420.

Indoles (pronounced in-DOLS) are another group of phytochemicals found in cruciferous vegetables such as broccoli, cauliflower, cabbage, and Brussels sprouts. Indoles are being studied for their role in helping protect against breast cancer (which affects one out of every eight women in the United States) and prostate cancer (which affects one out of every six men in the United States). In a recent study, men who ate cruciferous vegetables at least three times a week had a 42 percent reduction in risk of prostate cancer (Cohen, et al).

• Cohen JH, Kristal AR, Stanford JL. Fruit and vegetable intakes and prostate cancer risk. J Natl Cancer Inst 2000;92:61–68.
• Terry P, Terry JB, Wolk A. Fruit and vegetable consumption in the prevention of cancer: an update. J Int Med 2001;250:280–290.
• Terry P, Wolk A, Magnusson C, Brassica vegetables and breast cancer risk. JAMA 2001;285 (23).

There are thousands of health promoting phytochemicals found in plants. Research is just beginning to show how they work to improve health, so it’s important to eat a wide variety of colorful orange/yellow, red, green, white, and blue/purple vegetables and fruit every day. By eating vegetables and fruit from each color group, you will benefit from the unique array of phytochemicals, as well as essential vitamins, minerals, and fiber that each color group has to offer alone and in combination.

The best way to include a variety of foods is to eat vegetables and fruits of various colors. Eating a variety of colorful vegetables and fruits is an easy way to achieve the 5 to 9 a day goal. Keep in mind, 5 servings is the minimum, but strive for 5 to 9 servings a day.

For breakfast try a slice of honeydew melon. Have a kiwi snack mid-morning by cutting a kiwi in half and use a spoon to scoop out the fruit. For lunch try the spinach salad with marinated vegetables or the broccoli green beans with ginger recipes that follow to boost your greens during lunch and dinner.

The 5 A Day Partnership encourages all Americans to eat 5 to 9 servings of vegetables and fruit a day to promote and improve health and reduce risk of cancer and other chronic diseases. For additional information on the 5 A Day For Better Health Program and Partnership, visit
http://www.cdc.gov/nccdphp/dnpa/5ADay/index.htm
http://www.5aday.gov
http://www.5aday.org*

Green Recipes

Spinach Salad with Marinated Vegetables
Makes 4 servings.
Each serving equals three and one half 5 A Day servings.

This hearty salad is rich in lutein and indoles. It provides each person with three and a half servings of vegetables. Served with a cup of soup, it makes a filling and delicious dinner. The marinated vegetables and croutons may be prepared ahead of time.

Ingredients

1 cup small, bite-sized cauliflower pieces (use fresh or thawed frozen)
1 cup sliced button mushrooms
8 stalks fresh asparagus, sliced on the diagonal into bite-sized pieces (about 1 cup)
1 14-ounce can quartered artichoke hearts in water, drained
½ cup reduced-fat red wine vinaigrette or Italian dressing, divided
4 slices white or sourdough bread, with crust cut off and bread sliced into bite-sized cubes
5 cups tightly packed spinach leaves (about 6 ounces), sliced into bite-sized pieces
1 pound dry bowtie or penne pasta (red pasta, if you can find it), cooked and drained

Preheat oven to 350°F. Steam or microwave together the cauliflower, mushrooms and asparagus until asparagus is tender-crisp. Place in a medium bowl with artichoke hearts and toss with 3 tablespoons dressing. Cover and refrigerate.

Spread bread cubes in a shallow glass pan and toss with 2 tablespoons vinaigrette. Bake 10 minutes, until golden brown. Let cool. Toss spinach leaves with remaining dressing and croutons in a large serving bowl. Top with marinated vegetables and serve.

Nutrition information per serving: Calories 327, Protein 12g, Fat 2g, Calories From Fat 4%, Cholesterol 0mg, Carbohydrates 66g, Fiber 4g, Sodium 450mg.

Broccoli & Green Beans with Ginger Green Sauce
Makes 4 servings.
Each serving equals one 5 A Day serving.

A delicious green sauce gives these favorite vegetables a pleasant kick and allows the cook a little artistry when it comes to table presentation.

Ingredients

2 cups green beans, sliced into bite-sized pieces (use fresh or frozen)
2 cups broccoli florets, cut into bite-sized pieces (use fresh or frozen)

Green Sauce:
2 cups tightly packed, fresh spinach leaves
½ cup low-sodium vegetable broth
Ό tsp. low-sodium soy sauce
½ tsp.sesame oil
2 tsp.rice wine vinegar or white vinegar
½ tsp.grated fresh ginger (optional)

Puree green sauce ingredients in the blender until the sauce is bright and very smooth. Meanwhile, use the stove or microwave to steam green beans and broccoli just until each is bright green and tender-crisp. To serve, drizzle some green sauce on each plate, and top with a Ό cup pile of hot green beans and a Ό cup pile of hot broccoli.

Nutrition information per serving: Calories 43, Protein 2g, Fat 1g, Calories From Fat 16%, Cholesterol 0mg, Carbohydrates 8g, Fiber 4g, Sodium 128mg.

Crustless Spinach Ricotta Quiche
Makes 6 servings.
Each serving equals two and one half 5 A Day servings
Source: National Cancer Institute

This Spinach Ricotta Quiche has a fresh spring flavor and it's packed with cancer-fighting nutrients. Sautι chopped onion in 2 teaspoons olive oil. Lightly steam 2 packages of frozen, chopped spinach or 12 cups of fresh spinach leaves. Press out excess water and add to the onions with 1 cup of chopped fresh tomatoes. Combine ½ cup egg substitute with 1 cup of low-fat ricotta, dried dill, a little pepper and nutmeg. Stir into the spinach mixture, and pour into a lightly oiled pie plate. Top it all off with a tablespoon of grated Parmesan cheese and bake for about 35 minutes. The end product is magnificent.

Ingredients

12 cups well-washed fresh spinach or 2 packages frozen spinach, thawed
2 tsp.olive oil
½ cup finely chopped onions
1cup low-fat ricotta cheese
½ cup egg substitute or 2 whole eggs beaten
½ tsp.dried dill weed
Ό tsp.pepper
Ό tsp.salt
pinch nutmeg
3 plum tomatoes, seeds and juice removed, chopped (1 cup)
1 Tbsp. grated Parmesan cheese

Preheat the oven to 350°F. Grease a 9" pie dish. Steam the fresh spinach until just wilted. (Frozen spinach won't need to be cooked, just thawed.) Press the water out of the cooked or thawed spinach and set aside.
Heat the oil in a small skillet and cook the onions until soft but not brown. Combine the ricotta cheese; egg substitute, dill, pepper, and nutmeg in a large bowl. Add the prepared spinach, tomatoes, and onions. Mix thoroughly and tip into the pie pan.

Sprinkle Parmesan cheese over the top and bake until set, about 30 minutes. Let the quiche cool for 5 or 10 minutes before serving.

Nutritional Information Per Serving: Calories 98, Protein 8g, Fat 3g, Calories From Fat 26%, Cholesterol 64mg, Carbohydrates 5g, Fiber 2g, Sodium 412mg.

Source: NCI, http://www.5Aday.gov

*Links to non-Federal organizations are provided solely as a service to our users. Links do not constitute an endorsement of any organization by CDC or the Federal Government, and none should be inferred. The CDC is not responsible for the content of the individual organization Web pages found at this link.

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This page last updated September 02, 2004

United States Department of Health and Human Services
Centers for Disease Control and Prevention
National Center for Chronic Disease Prevention and Health Promotion
Division of Nutrition and Physical Activity