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YESsoccer's BeWell Family Nutrition Initiative

Produce Your Advantage

By YESsoccer , 11/05/12, 2:45PM EST


Foods You Need To Eat

YESsoccer and Giant Eagle want to remind you that you can give your soccer family a competitive advantage by spending more time in the produce aisle. The "green smoothie" is trending.

• A diet high in fruits and vegetables may provide protection against chronic diseases — particularly heart disease and stroke.

• Fruits and vegetables may protect against certain cancers, too — especially cancers of the digestive tract, such as stomach cancer and colon cancer. High-fiber diets also keep your digestive tract healthy and improve its overall function.

• A diet high in fruits and vegetables may reduce your risk of Type II diabetes.

• There is a link between diets high in fruits and vegetables and effective weight control. Fruits and vegetables contain plenty of filling fiber, yet are naturally low in calories, so they fill you up without doing damage to your diet.

• Many fruits and vegetables contain high levels of critical nutrients, including Vitamin A, Vitamin C and potassium. Vitamin A protects your eyes and skin — and helps ward off infections. Vitamin C protects your teeth and gums and helps heal wounds faster. Finally, potassium may regulate your blod pressure and stop bone loss.

So, how much produce should you eat?

Find your age and gender in this data table from the USDA and learn how many servings of fruits and vegetables you should eat every day:

Recommended Daily Allowances For Women

• 19 — 30 years: 2 Cups Fruit and 2 Cups Vegetables

• 31 — 50 years: 1 1/2 Cups and 2 1/2 Vegetables

• 51+ years: 1 1/2 Cups and 2 Cups Vegetables

Recommended Daily Allowances For Men

• 19 — 30 years: 2 Cups Fruit and 3 Vegetables

• 31 — 50 years: 2 Cups Fruit and 3 Vegetables

• 51+ years: 2 Cups and 2 1/2 Cups Vegetables

According to the Center for Disease Control, one cup of fruit is equal to:

• One small apple, one large banana, eight large strawberries, or one pear.

One cup of vegetables is equal to:

• 12 baby-cut carrots, one bell pepper, one ear of corn, or one baked potato.


Centers for Disease Control's Fruits and Veggies Matter?

United States Department of Agriculture's My

Important Physician Advice Disclaimer: The content provided by Giant Eagle®, including but not limited to, Web site, recipe and health information is for educational purposes only. This content is not intended as a substitute for professional medical advice, diagnosis, or treatment. Consult your physician for professional guidance before changing or undertaking a new diet program. Advance consultation with your physician is particularly important if you are under the age of 18, pregnant, nursing or have health problems.