during Nutrition Week 1993 and the rest of your life! Fruits and Vegetables taste great, make a valuable contribution to a well-balanced diet and are not illegal, immoral or fattening! So "Strive for Five'', and eat five servings of fruits and vegetables each day. Research clearly shows that cutting back on fats and eating five or more servings of fruits and vegetables a day can make a difference in our overall health.

Why are fruits and vegetables so important? They are good sources of complex carbohydrates, fibre and vitamins (especially vitamin C and beta-carotene) and minerals. These important nutrients, in conjunction with a low fat diet, help reduce the risk of cancer and other chronic diseases. As almost all fruits and vegetables are naturally low in fat, they can easily be substituted for foods high in fat to help you achieve a low fat diet.

Many a child has developed dislike for vegetables, not because of their taste, but because of the issue eating them represents. Here are some tips to entice your family to eat more fruits and vegetables: Promote the eating of vegetables as a routinely enjoyable activity, just like eating cookies is.

Five a day may sound like a lot unless you divide them throughout the day -- one at breakfast (such as juice), one at morning break time (fruit), one at lunch (perhaps a salad or carrot or celery sticks), plus two at supper (select one to two steamed vegetables, such as broccoli and cauliflower) equals five! Set an example! a child will be more likely to eat fruits and vegetables if he sees that his parents eat them.

Allow your child to become the cook; the more he helps in preparing food, the more likely he is to eat it! Vegetables, in small but worthwhile amounts, can be added to other foods as stowaways, such as grating a little carrot into your hamburgers or meatloaf, add them to stews and casseroles.

Smell, colour and texture are three things that can turn a child off fruits and vegetables. Avoid strong smells, drab colours and mushy textures by serving vegetables raw or cooked until just tender.

Introduce new fruits and vegetables one at a time, in small amounts, along with other foods your child likes. Most children do not like new foods, so do not be discouraged. Present new foods frequently as continued exposure promotes acceptance.

Fruit drinks and fruit wrinkles and roll ups contain very little fruit and are very high in sugar -- a package of wrinkles contain the equivalent of five and a half teaspoons of sugar! So they are no substitute for real fruit in the diet.

A young person will generally eat anything nibbly if it's set in front of him -- fruit or vegetable, especially if nothing else is easily accessible.

Fruits and vegetables often taste better to a child when combined with cheese, dips and dressings. Be sure to watch out for the fat. Select low fat products such as low fat cheese, low fat lemon or vanilla yogurt, salsa or pizza sauce for tasty dips. Avoid putting butter, margarine and cheese sauces on vegetables.

What counts as a serving: 1 medium piece of fruit 1/4 cup dried fruit 1/2 cup fruit or cooked vegetable 1 cup raw vegetable 1/2 cup vegetable juice or fruit juice Note: for children aged one to three, servings are half this size.

Best choices for vitamin A (Beta-carotene): Beta-carotene is converted to vitamin A after consumption. Studies indicate that, when present in adequate amounts, vitamin A has a protective effect on the body and acts as a cancer-inhibitor. The best sources of beta-carotene include: Orange or dark yellow vegetables, such as, carrots, pumpkin, or squash (corn is not classified as a dark yellow vegetable, and it is not a good source of vitamin A) or; Dark green leafy vegetables, such as spinach, kale, mustard greens, or broccoli, or; Orange fruits such as apricots, cantaloupe or mangoes.

Best choices for vitamin C: Vitamin C has an antioxidant effect on the body. Studies indicate that vitamin C can react with certain chemicals in the body (including potential carcinogens) and prevent their oxidation into harmful carcinogens. The body cannot store vitamin C, so you need to include vitamin C rich foods every day: Vegetables high in vitamin C include, cabbage, broccoli, peppers, tomatoes, cauliflower, and spinach.

Fruits high in vitamin C include, oranges, grapefruits and other citrus fruits, kiwi, cantaloupe, mangoes, papaya and strawberries.

The eating of cruciferous vegetables, such as cabbage, broccoli, cauliflower and brussel sprouts may reduce the risk of certain cancers. Betty Baillie Nutritionist Department of Health and Social Services.