Get on track the 9 'n 5 way Published Aug. 2, 2012 By Lisa Webster HAWC community dietitian TRAVIS AIR FORCE BASE, Calif. -- As we prepare for a fit autumn and winter, the Health and Wellness Center community dietitian and health promotion nurses recommend signing up with a friend or a team for the 9 'n 5 plan campaign. The plan is designed to challenge everyone to eat nine servings of fruits and vegetables within five small meals each day. Research tells us that maintaining new behaviors is easier when working on them with a friend or team. The HAWC is introducing the new nutrition education health promotion program to celebrate fruit and veggies more matters month and cholesterol education month in addition to getting everyone on track for a mindful healthy and fulfilling holiday season. It's easy to eat nine servings per day. For example, add strawberries and bananas to oats for a fiber rich morning breakfast. Make a salad with two cups of leafy greens for a lunchtime meal with added black or red kidney beans for lean protein. Snack on two medium-sized pieces of fruit and raw veggie sticks instead of the snack bar favorites of candy bars and chips at mid-morning and mid-afternoon. Add steamed veggies with a sweet potato to dinner and that makes nine servings in five small meals. For more information on fruit and vegetable serving sizes, check out www.5aday.gov/what/index.html. The campaign will run from September 1 to October 31 and will include a lunch and learn event scheduled at the end of each month during the challenge. A healthy cooking demo will be featured at each lunch and learn event with valuable information provided by subject matter experts. A special Travis group site will be set up on myfitnesspal.com so buddies and teams can stay in touch with each other and keep motivated. Weekly emails full of recipes, tips, ideas and resources will be sent to each campaign participant by the community dietitian and health promotion nurses. Get educated on serving sizes. They are not as large as you might think. A serving is defined as a predetermined amount of food. Sensible serving sizes look like a deck of cards for three ounces of meat, a baseball for one cup, two servings of pasta or rice, four stacked dice for an ounce and a half of cheese or a fist for a piece of fresh fruit. For more information, check out the MyPlate fact sheet at www.choosemyplate.gov. It is easy to eat your 9'n 5 each day in a mindful way especially when staying on track with a friend or team. Come to a sign up event at the Sierra Inn on August 10 from 11 am to 2 pm, David Grant USAF Medical Center dining room on August 13 from 11 am to 2 pm or stop in at the HAWC starting August 6 to get program information and the first incentive. For more information about the campaign, call Lisa Webster, Deborah Baker or Alex Kementzis at 424-2187 or 424-2946.