"RATE YOUR PLATE" FRUIT SCORE 2-4 SERVINGS RECOMMENDED "RATE YOUR PLATE" VEGETABLE SCORE 3-5 SERVINGS RECOMMENDED The following fruits and vegetables are rich in vitamin C. For good health, choose at least one serving a day: -asparagus -bok choy* -broccoli* -Brussels sprouts* -cabbage* -cantaloupe -cauliflower* -grapefruit -honeydew -kale* -kiwi fruit -mango -mustard greens* -orange -papaya -peppers -pineapple -plums -potato -spinach -strawberries -tomato -turnip greens* -watermelon The following fruits and vegetables are rich in vitamin A. For good health, choose at least one serving a day: -apricots -bok choy* -broccoli* -cantaloupe -carrots -collard greens* -kale* -lettuce - romaine, red and green leaf -mustard greens* -mango -papaya -pumpkin -spinach -squash -sweet potato -tomato -turnip greens* *These are cruciferous (cabbage family) vegetables which contain compounds that can help decrease risk of some forms of cancer.

The Benefits: Enjoy at least "5 a Day" (2 servings from the Fruit Group and 3 from the Vegetable Group) and you'll get: -great tasting foods that are naturally low in fat and calories. -vitamins such as vitamins A and C that can help reduce the risk of some cancers and heart disease. For a wide variety of nutrients, choose fruits and vegetables in a rainbow of colors. -convenience that can't be beat. Most fruits and vegetables can be carried anywhere, and many require little preparation. For added convenience, wash and, if desired, cut fruits and vegetables ahead of time so that they are ready when you are. -fiber. Most fruits and vegetables are good sources of fiber. Explore the wide variety of fruits and vegetables from old favorites like apples, bananas, lettuce and tomatoes to less familiar ones like mango, papaya, okra and broccoflower. See Go With the Grains for more on fiber and its benefits. Take Action: Select one tip from each column to work on over the next month. Once you feel comfortable with the changes, choose another tip and repeat the process. FIT IN FRUITS & VEGETABLES BRANCH OUT WITH FRUITS & VEGETABLES Drink a small glass of juice or eat a piece of fruit before leaving for work in the morning. Eat one vitamin C-rich fruit or vegetable every day (see list). Take a piece of fruit to work with you every day to eat as a snack or with lunch. Once you accomplish this goal, increase to two fruits. Eat one vitamin A-rich fruit or vegetable every day (see list). Start at least one meal a day with a fresh salad. For convenience at home or the office, buy pre-cut, packaged salad ingredients that can be assembled in a flash. Eat at least four servings of cruciferous (cabbage family) vegetables a week. If you currently don't eat any, start by adding one a week, and build up to four (see list). Choose cut-up vegetables as a daily snack. Packages of baby carrots, broccoli or cauliflower are a convenient way to get started. Eat at least four servings of dark, leafy green vegetables such as spinach or kale a week. Start by adding one serving at a time, and build up to four. Keep fruits and vegetables visible in your refrigerator Make sure they're washed, cut up (if desired), and on the top shelf so that they're the easiest and most obvious thing to reach for when you open the refrigerator door. Be adventurous - twice a week get creative and add fruits and vegetables to other foods. For example, mix dried cranberries or raisins into cereal or yogurt, stir fresh vegetables such as zucchini into tomato sauce, and add sugar snap peas to beef stew. Display several different fresh fruits in a bowl on your table at home. Eat one fruit from the bowl every day. Once every few weeks treat yourself to an exotic fruit or vegetable such as kiwi fruit, bok choy or jicama.

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