On Eating Healthy

Take the 5 Day Challenge

Eat 5 or more servings of fruits and vegetables a day for better health.

What is a serving?

1 medium-size fruit
3/4 cup (6oz.) of 100 percent fruit or vegetable juice
1/2 cup cooked or canned vegetables or fruit
1 cup of raw leafy vegetables
1/2 cup cooked dry peas or beans
1/4 cup dried fruit

Join a Team of Winners!
You are a winner when you strive for 5. Set your goal to eat 5 or more servings of fruits and vegetables every day for good health and high performance. Vitamins and nutrients are what your body needs to be its best work at work, school, and play. Choose 5 a day and go for gold!

5 Reasons to Eat 5 a Day
Fruits and vegetables are:

A great way to reduce your risk of cancer, heart disease, stroke, and other illnesses.
A tasty, low-fat, low-sodium snack.
High in vitamins, nutrients, minerals and fiber.
Easy and quick to prepare on the road.
Fun foods you can arrange into pictures and eat.

Eating 5 a day is important to maintain your health and give your body the vitamins and nutrients it needs. Fruits and vegetables are fun, Flavorful, fantastic, fast, and make you look OH, so fabulous.

Remember GOYA has a great selection of rice, beans and frozen fruits and vegetables. We have dedicated our work to provide the Hispanic and American communities with the best quality products. See our product section on the website and find out the amazing amount of healthy alternatives you can find in the GOYA section.

Fruits + Vegetables = Better Health

Help Fight Diseases

a. Heart Disease
Coronary heart disease is the major cause of death in the United States, and it's the most common and most serious form of cardiovascular disease. Current evidence suggests a strong protective role for fruits and vegetables on coronary heart disease - risk reduction for coronary heart disease is estimated to be 20-40 percent. To learn more about high cholesterol click here.

b. Cancer
Cancer is the second leading cause of death with 1.3 million new cases diagnosed each year. Today, 563,000 Americans, or 1 in 4 patients who get cancer are expected to die of this disease. A diet rich in fruits and vegetables combined with regular exercise can reduce cancer incidence by 30-40 percent. This translates globally to approximately 3-4 million cases of cancer per year that could be prevented by healthy eating and associated lifestyle changes.

c. Stroke
Stroke is the third leading cause of death and kills about 160,000 of the 500,000 Americans that experience one each year. The risk reduction for fruit and vegetable intake for stroke may be up to 25 percent. Fruits and vegetables help control high blood pressure and reduce the risk for blood clotting.

d. High Blood Pressure
High Blood Pressure is one of the nation's most common heart problems. One-quarter of adults - approximately 43 million people - suffer from high blood pressure. Diets rich in fruits and vegetables (8-10 servings per day) have been shown to reduce blood pressure both in individuals with and without high blood pressure.

e. Birth Defects
Neural tube birth defects occur when the neural tube - which eventually becomes the spinal tube - fails to close about three to four weeks after an egg is fertilized. Scientific experts now estimate that half of all neural tube defects could be prevented if women were to consume the recommended intake of folic acid shortly before they conceive. Eating fruits and vegetables rich in folic acid, along with fortified grain products can play a vital role in meeting folic acid recommendations to prevent neural tube defects.

f. Diabetes
Fruits and vegetables may help keep blood sugar down and control diabetes. There appears to be a protective effect of soluble fiber on cholesterol levels in individuals with diabetes. Fruits and vegetables are some of the best source of soluble fiber.

g. Cataracts
Cataracts are one of the world's major causes of blindness. Occurrence in the US increases from 5 at age 65 years to 40 percent at age 75 years and older. In the US, age-related cataracts cost $5 billion/year, which is the largest single item in Medicare expenditures. More than half of the cataracts extractions and associated costs could be eliminated if cataracts were delayed by ten years. Researchers have found a significant 5 fold reduction in relative risk for cataracts among consumers of more than 1.5 daily servings of fruits, vegetables or both fruits and vegetables.

h. Diverticulosis
Diverticulosis has been tagged the "byproduct of our refined eating habits". Approximately one third of Americans age 50 suffer from diverticulosis. High fiber diets are known to provide the best defense against diverticulosis. Fruits, vegetables and whole grains, are the best source of fiber in the diet.

i. Chronic Obstructive Pulmonary Disease
Chronic obstructive pulmonary disease is the forth leading cause of death, affecting 10-20 percent of adults. Common examples are asthma and bronchitis, each of which affects 15 million people in the US, or about 5 percent of the population. Research suggests that a high intake of fruits and vegetables enhances ventilatory function, thereby reducing risk of chronic obstructive pulmonary disease.

j. Osteoporosis
A recent study by Tufts University supports the hypothesis that alkaline-producing dietary components, specifically potassium, magnesium, fruits and vegetables, contribute to maintenance of bone mineral density.

The information provided above was taken from the Produce for Better Health Foundation webpage and catalogs provided.

k. Cholesterol
More than 106 million American adults (20 yrs and older) have elevated total blood cholesterol levels of 200 mg/dL or higher.i High cholesterol, along with other risk factors, contributes to an increased risk of coronary heart disease and stroke.ii Exercise and a healthy diet, including five servings of fruits and vegetables each day, can help lower cholesterol.iii However, to make sure you're managing your cholesterol properly, it's important to understand that it comes from two sources: the food you eat and what is made naturally by the body based on your family health history.iv To learn more, visit www.2sourcesofcholesterol.com/goya.

i.   Heart and Stroke Statistics-2005 Update, American Heart Association, p. 35.
ii.   American Heart Association. "About Cholesterol." Available at: http://www.americanheart.org/presenter.jhtml?identifier=512. Accessed on 5/4/06.
iii.   American Heart Association. "Checklists for Lowering Cholesterol." Available at: http://www.americanheart.org/presenter.jhtml?identifier=514. Accessed on: 5/4/06.
iv.   U.S. Food and Drug Administration. "Keeping Cholesterol Under Control" Available at: http://www.fda.gov/fdac/features/1999/199_chol.html. Accessed on 5/4/06.

The information provided above was taken from the 2 Sources of Cholesterol webpage and catalogs provided.