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  Effective Eating

"Five times a day"

Researchers estimate that vegetable supplements consisting of berries and fruits, salads, lumpy roots and roots, have one of the greatest potentials known to man for cancer prevention.

Every person in southern countries in average consumes approximately 203 kg vegetables and 123 kg fruit a year. In Europe, the country behind the Alpine mountains reserves its upper position, right behind it are Portugal and Spain, where similarly field and garden fruits is an inseparable part of the enjoyable Mediterranean life style.

On the contrary, an average German per person takes home only a small amount as 90 kg of vegetables and approximately 100 kg of fruit per person per year.

Every fifth cancer case can be prevented – with the help of fruits and vegetables

Cancer researchers and nutrition experts are warning. According to their estimations, more vegetable based food can prevent 20% of new cancer cases which is 340.000 a year in the Federal Germany alone. At he Food Research German Institute in Potsdam-Rehbrücke,

the head of Epidemiology associate professor Heiner Boeing says "Judging from today’s

data, 30-40% of the cases could be prevented“ and adds "Of course if only all of us could

listen to advices and could eat more fruits and vegetables, could watch our weight and could be more active physically."


Cancer protection thanks to "Five times a day"

Ten years ago, The National Cancer Research Institute in the USA launched the ‘’5 times

a day’’ enlightenment campaign. The German equivalent of this ‘’5 times a day – Fruit and Vegetables’’ has been trying for two years to encourage the citizens of the Federal country

to keep away from meat and sausage based local cuisine. Citizens of Federal Germany should regularly eat at least 375 g of vegetables and 250 g of fruit a day so that vegetable supplements can take full effect. When considered as consumption, this means three servings of vegetables and two servings of fruit a day. How much is one serving then?

To make calculation easy and to go surpass the ‘’Eat according to Instructions’’ mentality,

“5 times a day“, is trying to pack the message in an appetite whetting and at the same time practical way:

One serving is equal to a fist-full in large pieces. One apple, one banana or an appropriate piece of a whole broccoli. The same thing goes for dried fruit such as dates as well as dry beans such as peas and lentils.

Besides small fruits such as strawberry or red currant, in vegetables broken into pieces – such as zucchini or Greek salad – two fists full is equal to one serving.


Similarly, one glass of pure fruit juice (0,2 litres) or a small can of vegetables is regarded equal to one serving.

Apart from this the campaign recommends a live mixture. A health conscious person
should taste what the fields and gardens offer either as raw or cooked. And he should
make as selection from the colour palette as randomly as possible: Red raspberries,
yellow carrots, orange oranges, green peppers. Watzl says: "The person, who makes use
of all sorts of vegetables and fruits, takes many supplementary vegetables." – This way,
he eats against the risk of general cancer.

"5 times a day" campaign is many faceted but offers information requiring payment – from brochures to cook books. For prices write to the following address:
Servicebüro 5 am Tag
Käfertaler Straße 190
68167 Mannheim

Food Research German Institute (DIfE) in Potsdam-Rehbrücke, has prepared a
brochure which explains the scientific basis on up-to-date preventive advice in detail.
On the DIfE- Home page, you can find a link do download the booklet:



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