Why 5-a-Day? - Protect your health
The major benefit of adopting a lifestyle that includes at least 5-a-Day is not only
huge long-term savings on health costs but improved health for all – young and old, rich
and poor. It is a well researched fact that people who eat a diet high in vegetables and
fruit are less likely to suffer from a wide range of illnesses, and it is estimated that
2.7 million lives could potentially be saved each year if fruit and vegetable consumption
was sufficiently increased.
- The renowned International Cancer Institute estimates that 35% of cancers are diet related and that by eating the 5-a-Day way of at least 5 portions of vegetables and fruit every day, cancer rates can drop as much as 20%. As a result, 5-a-Day is endorsed by
The Cancer Association of South Africa.
- The key to preventing and controlling diabetes is to eat your 5-a-Day as well as wholegrain cereals and legumes. Limit saturated fats and increase mono- and poly-unsaturated fats, and exercise regularly.
- Vegetables all have a low glycaemic load and diabetics should eat plenty of them – fill half your plate at each meal with vegetables.
- Mealies, potatoes and sweet potatoes count as starch – it is critical to control their portion sizes.
- All fruits can be eaten and must be included in the diet. Aim for 2 to 4 portions a day but have no more than 1 serving at a time.
- All diabetics should see a registered dietitian and follow an individualised eating plan - visit
www.adsa.org.za for a registered dietitian in your area.
- Heart disease is the most common cause of death in South Africa, and 75% of diabetics also suffer from heart disease.
- Every extra serving of vegetable or fruit consumed daily could cut the risk of heart disease by 4%. And, individuals that eat a maximum of three servings of vegetables and fruit daily are 26% more at risk of stroke than those consuming a minimum of five.
- It is important to monitor your weight, fat and salt intake and to follow an eating plan that includes at least 5 servings every day of a variety of vegetables and fruit; they are naturally fat free and contain very little sodium.
- In 2001 it was estimated that 27 million people in sub-Saharan Africa were living with HIV/AIDS and 2.2 million had died of AIDS (WHO). Figures for South Africa show that 5.54 million people are living with HIV/AIDS and it is the leading cause of death amongst adult men and women (Health Systems Trust).
- It is well recognised that following a healthy lifestyle and ensuring a well balanced diet that includes hygienic food preparation and plenty of vegetables and fruit (at least 5-a-Day) is critical for those living with a compromised immune system.
- A diet high in fat and added sugar, low in fibre and short of 5-a-Day combined with little exercise contributes to the rise in people being overweight and obese worldwide.
- Research shows that a diet high in vegetables and fruit helps with weight loss and with maintaining it. By eating more vegetables and fruit, you lower your energy intake and feel full for longer!
- 1 out of 2 South African children take in less than half the recommended levels for a number of important nutrients predominantly found in vegetables and fruit.
- Poor eating habits begin at an early age. The food your children eat determines what food they enjoy. The sooner you start encouraging healthy food choices in children, the easier it will be! Research is increasingly showing that vegetables and fruit play a crucial role in helping children reach their maximum potential.
- Important to remember is that parents are children’s most influential role model. If you don’t eat the 5-a-Day way, then you can’t expect your children to do so.
And there is so much more… the research into vegetables and fruit is also showing their positive impact on an array of other health parameters including bone health, lung health, eye health, birth defects and even aging, arthritis and gut health. There is no doubt that eating the 5-a-Day way offers more benefits than we could ever expect.
Start today... eat 5-a-Day for better health!
