Mohave County WIC

5 a Day

 

By the end of this lesson you will: 

Recognize the  “5 a Day” logo

Recognize 2 important vitamins in fruits and vegetables

Connect a Vitamin to a food and benefit

List 2 diseases that 5 a Day will help to protect against

Please do not use ENTER to move through the fields, use the TAB key.

Welcome to the Mohave County WIC website.  If you are a WIC participant, please enter your name and date of birth.  Type only one name if more than one family member is a participant along with their birth date.

First name

Last name

Birthday of name entered above

Activity 1:   List your 5 favorite fruits and vegetables.
1.
2.
3.
4.
5.

Do you eat fruits and vegetables every day? 

 Yes No

Activity 2:  You may be getting 5 a Day if you eat more than one serving of your fruit or vegetables.  Did you know that one medium apple is a serving of fruit, or that ½ cup of broccoli is one serving of a vegetable?  Here are some more serving sizes.

Serving sizes:

1medium fruit or ½ cup of small or cut-up fruit

¾ cup of 100% fruit juice

¼ cup dried fruit

½ cup raw or cooked vegetables

½ cup cooked beans or peas (such as lentils, pinto beans)

1 cup raw leafy vegetables (such as lettuce, spinach)

 

Leafy Vegetables

Select the food that equals 2 servings of a fruit:

One Medium Apple 
One Kiwi
One Cup Cut-up Watermelon

Did you choose the cup of cut-up watermelon?  The medium apple is only one serving of a fruit and the kiwi is only ½ because it is so small.  

So, why are fruits and vegetables important to our diet?  Fruits and vegetables are loaded with vitamins and minerals that help keep our bodies healthy.  Most fruits and vegetables are high in vitamin A or vitamin C and fiber.

 

Why is Vitamin A important? Take a guess!

To help heal cuts and wounds. 
Essential for growth, vision, healthy tissues-skin-hair, and resistance to infection.
Bone and teeth development.

If you chose “Essential for growth, vision, healthy tissues-skin-hair, and resistance to infection” you’re absolutely correct!

Vitamin A is necessary for growth and repair of body tissues.  It helps maintain smooth, soft disease-free skin.  Vitamin A helps protect the mucous membranes of the mouth, nose, throat, and lungs, thereby reducing susceptibility to infection.  Vitamin A also counteracts night-blindness and weak eyesight.

What are good sources of Vitamin A?

In dark green and yellow vegetables and deep yellow fruits

You can tell just by looking at the fruit to determine which has the most nutrients:  the darker the color on the INSIDE, the more nutrients it has.  For example, you can get 100% of your daily needs of vitamin A in 1 cup of cut up cantaloupe or 440% of your daily needs in 1 small sweet potato.

 

Choose the food with the greatest amount of Vitamin A:
Lemon
Pear
Cantaloupe
Grape

Did you pick cantaloupe because of the dark orange color inside?  If you did you’re right!  Lemons, pears, and grapes also have important vitamins.

Another important vitamin is vitamin C.

Here a few reasons why Vitamin C is important:

Helps prevent damage to tissues

Aids in iron absorption

Helps heal wounds

Boosts immune system

 

What are good sources of Vitamin C?

Citrus fruits, berries, cabbage, tomatoes, broccoli, and strawberries

For example, you could get 160% of your daily needs of Vitamin C from 1 cup cut up strawberries or 220% of your daily needs form ½ cup cooked broccoli.

 

Choose the vegetable with the most vitamin C:
Celery
Cucumber
Onion
Bell Pepper

Did you pick the bell pepper?  The bell pepper is the vegetable that has the darkest green color inside and has the most vitamin C.  It is important to choose different kinds of vegetables.  Celery, cucumbers, and onions also have vitamin C.

 

The last nutrient is Fiber…

Why is Fiber important?

Aids in blood clotting and protects cell membranes
Acts like a scrub brush to keep intestines clean and helps prevent constipation and some cancers
Converts food to energy

If you chose “acts like a scrub brush to keep intestines clean and helps prevent constipation and some cancers” you’re correct.  Fiber is found only in plant foods: fruits, vegetables, nuts and grains.

Adults need 25-30g of Fiber each day in our diets
To determine the fiber needs of your child, simply add 5 grams to their age
 For example: if you have a 6-year-old child, he will need 11 grams of fiber a day.   
6 + 5 = 11

What are good sources of Fiber?

                       Most fruits and vegetables.
              Foods with Fiber      For example:

½ cup broccoli

5 grams

apple 

5 grams

banana

4 grams

orange

7 grams

potato

3 grams

 

Whole grains are also a good source of fiber
For more information on fruits and vegetables visit http://5aday.com or http://5aday.gov

Disease Prevention:
Eating fruits and vegetables have been shown to have many health benefits.  Among the benefits are helping to fight diseases such as heart disease and cancer.

Heart Disease
Coronary heart disease is the leading cause of death in the United States and also here in Arizona. It is the most common and most serious from of cardiovascular disease.  Current evidence suggest a strong protective role for fruits and vegetables on heart disease. Risk reduction for coronary heart disease is estimated at 20-40 percent. 

Cancer
Cancer is the second leading cause of death in the United States and also in Arizona.  A diet rich in fruits and vegetables, combined with regular exercise can reduce cancer incidence by 30-40 percent.  This means that worldwide, 3-4 million cases of cancer each year could be prevented by healthy eating and physical activity habits.


This information is adapted from the Produce for Better Heath Foundation.  Check out their website – http://www.5aday.org

Which Diseases May be Prevented by Eating 5 a Day?

Lyme Disease
Hypertension
Heart Disease
Cancer
Diabetes

If you chose Heart Disease and Cancer, you’re absolutely correct!

Lifelong habits of eating healthy can help prevent children from becoming obese and developing life threatening diseases.   

   

Incorporating 5 a Day into your child’s diet:

Here are some ways you can increase your child’s fruit and vegetable intake:

Add a banana with their cereal

Add a glass of OJ to their breakfast

Pack carrot sticks for a mid afternoon snack

Eat a fruit salad with their lunch

Eat broccoli or a side salad with their dinner

 

List snack ideas that will increase fruit and vegetable intake:

List substitutes:

Tell us one change you plan to make in your child's diet based on 5 a day:

For some new 5 a Day recipes click here

Matching Game:

                             1-Vitamin A  2-Vitamin C  3-Calcium  4-Iron  5-Fiber

1 2 3 4 5
1. What vitamin helps fight infection?
2. What vitamin helps promote vision?
3. What mineral helps build red blood cells?
4. What nutrient acts like a scrub brush?
5. Carrots are high in what vitamin?
6. What mineral helps to build and maintain bones?
7. Oranges are high in what vitamin?
8. What Nutrient can you find in Whole Wheat Bread?

What does “5 a Day” represent?

Eat from the five food groups everyday
Eat five fruits and vegetables everyday for better health
Eat five grams of fiber everyday

What are the two important vitamins in fruits and vegetables?

Vitamin E and Vitamin D
Vitamin K and Vitamin B
Vitamin A and Vitamin C

Which WIC Office do you go to?

Bullhead City
Kingman
Lake Havasu City

Where are you taking today's lesson?

        

Congratulations!!!

Click  here to see more 5 a Day recipes!

 

You have completed the Child Class on “5 a Day”.  If you have any questions or comments, please e-mail one of our nutritionists.  We’ll be glad to answer any of your questions.


In Kingman you may contact a Nutritionist at kngnutr@co.mohave.az.us
In Bullhead City you may contact a Nutritionist at bhcnutr@co.mohave.az.us
In Lake Havasu City you may contact a Nutritionist at lhcnutr@co.mohave.az.us

For fruit and vegetable nutrition facts continue scrolling down.

* If you have an extra minute, please fill out our survey on the WIC home page (where you chose this class) so we can better serve you.  Thank You.

Back to WIC Lessons


Revised: October 17, 2004
Webmaster: Marianne Johnson

Fruit and vegetable pictures were presented by Smith's Grocery Store, 
Bullhead City, AZ

Nutrition Facts
On Fruits and Vegetables

Fruits

Total calories

Total fat 

Vitamin A

Vitamin C

Calcium

Iron

Fiber

Apple

80

 

2

8

2

2

5

Avocado

55

5

 

4

 

 

3

Banana

110

 

 

15

2

2

4

Cantaloupe

50

 

100

80

2

2

1

Grapefruit

60

 

15

110

 

 

6

Grapes

90

 

2

25

2

2

1

Honeydew

50

 

2

45

 

2

1

Kiwifruit

100

1

2

240

6

4

4

Lemon

15

 

 

40

2

 

1

Lime

20

 

 

35

 

 

2

Nectarine

70

0.5

4

15

 

2

2

Orange

70

 

2

130

2

2

7

Peach

40

 

2

10

 

 

2

Pear

100

1

 

10

 

 

2

Pineapple

60

 

 

25

2

2

1

Plums

80

1

6

20

 

 

2

Strawberry

45

 

 

160

4

4

4

Sweet cherries

90

0.5

2

15

2

2

3

Tangerine

50

0.5

 

50

4

 

3

Watermelon

80

 

20

25

4

4

2

 

Vegetables

Total Calories

Total Fat

Vitamin A

Vitamin C 

Calcium

Iron

Fiber

Asparagus

25

 

10

15

2

2

2

Bell Pepper

30

 

8

190

2

2

2

Broccoli

45

0.5

15

220

66

6

5

Carrot

35

 

270

10

2

 

2

Cauliflower

25

 

 

100

2

2

2

Celery

20

 

2

15

4

2

2

Cucumber

15

 

4

10

2

2

1

Green Onion

10

 

2

8

4

 

1

Green Cabbage

25

 

  

70

4

2

1

Green Beans

25

 

4

10

2

2

2

Iceberg Lettuce

15

 

4

6

2

2

1

Leaf Lettuce

15

 

40

6

4

 

2

Mushrooms

20

 

 

2

 

2

1

Onion

60

 

 

20

4

2

3

Potato

100

 

 

45

2

6

3

Radish

15

 

 

30

2

2

2

Sweet corn

80

1

2

10

 

2

3

Sweet potato

130

 

440

30

2

2

4

Tomato

35

0.5

20

40

2

2

1