Eating "Five A Day"

While Christmas was not so long ago, Chinese New Year is coming soon. When we get together with friends and family to celebrate these festive events, they very often turn into occasions for big feasts. After all, as the Chinese saying goes,"Eating is more divine than Heaven". Very often, a lot, and probably more than enough, of meat is consumed during these meals, while not enough vegetable is included in the menu. We will thus like to take this chance to remind our friends the importance of adequate daily intake of vegetables and fruits, the so-called "Five A Day".

What is "Five A Day"?

The World Health Organization recommends a daily intake of at least five servings or 400 grams of various kinds of fruits and vegetables.

Diets rich in fruits and vegetables, which have a lot of beneficial biological compounds in them, have been associated with a reduction in various major diseases including cardiovascular diseases, type 2 diabetes mellitus and some cancers (such as colorectal cancer), and other health benefits like healthy bowel habits and better weight control. On the contrary, according to the World Health Report 2002, low fruit and vegetable consumption is among the top ten selected risk factors for global mortality.

You can do much better!

A recent survey by the Department of Health showed that less than one in five of respondents could meet the above recommendation of "Five A Day". In fact, less than 14% of males consumed five or more servings of fruits and vegetables per day. The proportion was the lowest among the 35-44 age group. If you are not among the relatively few who are doing the right thing, we will share with you a few tips of how to do it right.

Practical Tips to achieve "Five A Day"?

• At least one serving of fruit at each meal.
• Fruits as snacks for breaks.
• Add vegetable to sandwich, soup, stew, rice, noodle or pasta.
• Choose fruit or vegetable salad instead of fries.
• Include fruit in your dessert selections.
• Share the good habit of "Five A Day" with those who dine with you. Mutual support always makes things easier.

So my friends, if you have not already done so, let's make the Chinese New Year a new year for your healthy eating habit.

Remember, "Five A Day".

For information on the benefits of eating "Five A Day", please visit the "NCD Aware" in the website of the Centre for Health Protection of the Department of Health.

For information on how to eat smart, please visit the Men's Lifestyle section of our website.

If you want to test whether you are eating smartly, please visit the Food Analyzer section of Men's Health Tests.

(Last Updated on 01-02-2005)