Five A Day, the public health campaign that encourages everyone to eat at least five servings of fruits or vegetables every day, is a message that men, in particular, need to take to heart. In fact, many health professionals recommend as many as nine servings a day. Consuming a diet high in fruits and vegetables helps to lower the risk for numerous chronic diseases, such as cancer and cardiovascular disease. An increased intake of fruits and vegetables also helps reduce high blood pressure and stroke.


Why focus on 5 A Day for men, when clearly the message to eat more fruits and veggies is appropriate for everyone? Because men are falling short of meeting the recommended daily intake of fruits and vegetables.


According to the 5 A Day Web site, men consume less than five servings of fruits and vegetables each day. Just 4 percent of men say they eat the nine servings recommended for an active lifestyle. Men are also significantly less likely than women to recognize the health benefits of fruits and vegetables. Combined with the fact that men have higher rates of many diet-related diseases than do women, this could lead to serious health complications.


Reports show that males are 1-1/2 times more likely to die from colorectal cancer or cardiovascular disease and twice as likely to die from lung cancer than women. Many have high blood pressure. Two-thirds of men are considered overweight or obese.


Eating five to nine servings of fruits and vegetables each day can clearly give men an advantage against these diseases. Fruits and vegetables are good sources of fiber and many essential vitamins and minerals, too. Vitamins A and C, both of which have antioxidant properties, help protect the body from cellular damage. In addition, research shows that phytochemicals, natural compounds found in fruits and vegetables, may help to inhibit the growth of cancerous cells in many parts of the body. There is no specific fruit or vegetable that is responsible for the reduction of the cancer risk. Rather, it is the regular consumption of a variety of fruits and vegetables that seems to provide the protection.


According to the Dietary Approaches to Stop Hypertension (DASH) Study, people with elevated blood pressure who consumed eight to 10 servings of fruits and vegetables a day, as part of a diet also low in saturated fat and cholesterol, were able to lower their blood pressures within a month.

Easy ways to eat more fruits and vegetables:
• Drink a glass of 100% fruit juice when you get up in the morning.
• Carry pieces of fresh fruit with you and snack on these when you get hungry.
• Include a salad with plenty of crisp
vegetables, when eating lunch or dinner.
• Instead of having a rich, high-fat dessert, reach for sweet, tasty fruit.
• Munch on crunchy, raw vegetables
instead of chips.
• Include legumes, such as kidney beans, black-eyed peas and black beans, in the diet. Eat them hot or add them to cold salads for an interesting flavor change.
• Add fresh or frozen vegetables to pasta sauces or in rice and noodle dishes.