Department of Health
John J. Dreyzehner, MD, MPH, Commissioner
Fruits & Veggies—More Matters™ Program Information
Program Information
Why fruits and vegetables?
Get more…because more matters!
There are so many reasons to eat fruits and vegetables every day. Fruits and veggies are packed full of disease-fighting vitamins, minerals, fiber, phytochemicals, antioxidants, and complex carbohydrates. And they’re naturally low in calories, sodium, are cholesterol and virtually fat-free. A balanced diet rich in fruits and vegetables matters in maintaining a healthy weight, and may reduce your risk of many diseases!
Every step taken towards eating more fruits and veggies and getting more physical activity helps families be at their best! Here are some of the benefits of the many nutrients found in fruits and vegetables:
| Nutrient | What it does | Some Sources |
|---|---|---|
| Fiber | Diets rich in fiber have been shown to have a variety of benefits including reduced risk of coronary artery disease. Fiber can also make you feel full, which may help you to eat less and lose weight. | Artichokes Black beans Black-eyed peas Chickpeas (garbanzo beans) Kidney beans Lentils Lima beans Navy beans Pinto beans |
| Folate (Folic Acid) | Folate may help to reduce your risk of heart disease. Healthful diets with adequate folic acid have also been shown to reduce a woman’s risk of having a child with a brain or spinal cord defect. | Asparagus Black-eyed peas Cooked spinach Great Northern beans |
| Potassium | Diets rich in potassium may help maintain healthful blood pressure. | Beet greens Carrot juice Cooked greens Lima beans Sweet potatoes Tomato paste Tomato puree White beans White potatoes |
| Vitamin A | Helps keep eyes and skin healthy; helps to protect against infections. | Cantaloupe Carrots Collard greens Kale Mustard greens Pumpkin Red peppers Spinach Sweet potatoes Turnip greens Winter squash |
| Vitamin C | Helps heal cuts and wounds; keeps teeth and gums healthy. | Broccoli Brussels sprouts Cauliflower Green peppers Kiwi Mangoes Oranges Red pepper Strawberries Sweet potatoes Tomato juice |
Get more…because more matters! Click here to download the new 9-page full-color handout!
Benefits of Fruits and Vegetables
Trying to lose weight? Remember, calories count!
How can you lose weight healthfully and keep it off? Think calories!
What is a calorie?
Calories are really just a measure of energy. A calorie is defined as the amount of energy it takes to raise the temperature of 1 gram of water (about a thimble full) by 1 degree Celsius.
So what does this mean for nutrition? Simply put, calories are in food, and they provide energy to the body. The problem comes when there is an imbalance of energy—too much energy in and not enough energy out.
Calories Count!
To lose weight, you have to create an energy deficit in your body. One pound of body fat is equal to 3,500 calories. Therefore, losing one pound requires a deficit of 3,500 calories. So, to lose one pound per week, you’d have to decrease your calories by 500 per day; to lose two pounds per week, you’d have to decrease your calories by 1,000 per day.
To create a calorie deficit, you can either:
1. Decrease your calorie intake, OR
2. Increase your calorie (energy) output through exercise.
Exercise Helps Burn Calories
Physical activity is very important to maintaining good health, and it helps to burn calories. Many people don’t realize how easy it is to burn calories and create an energy deficit by adding physical activity to their daily routine.
The total number of calories you burn depends on your weight, the activity you choose, and the intensity level of your activity. If you exercise at a higher intensity level, you will burn more calories.
Consider the following averages for a person weighing 175 pounds:
| 30 minutes of… | Burns this many calories… |
|---|---|
| Sitting or watching TV | 42 |
| Bowling | 57 |
| Volleyball | 120 |
| Gardening | 171 |
| Walking | 183 |
| Step aerobics (4 inch bench) | 198 |
| Hiking | 201 |
| Golf (carry clubs/walk) | 210 |
| Skating (ice and roller) | 264 |
| Tennis | 267 |
| Running/jogging | 306 |
| Racquetball | 315 |
| Basketball | 318 |
| Stairmaster | 366 |
| Dance (high intensity) | 372 |
| Swimming (breast stroke) | 375 |
| Aerobics (traditional) | 402 |
| Weight training (circuit) | 411 |
Tips
Fruits & Veggies—More Matters™ Tips
Tips for eating a more colorful diet
Tips for eating a more colorful diet
Use these easy, fun tips to help you eat a colorful variety of fruits and vegetables every day!
Breakfast
- Stir low-fat or fat-free granola into a bowl of low-fat or fat-free yogurt. Top with sliced apples or berries.
- Add strawberries, blueberries, or bananas to your waffles, pancakes, cereal, oatmeal or toast.
- Top toasted whole-grain bread with peanut butter and sliced bananas.
- Add vegetables like bell peppers, broccoli, spinach, mushrooms or tomatoes to your eggs or your egg white omelet.
- Make a fruit smoothie using bananas, frozen blueberries or peaches, and low-fat or fat-free yogurt.
- Have fruit as a mid-morning snack.
Try making Savory Apple Sausage:
Mix one large finely chopped apple with a pound of lean ground turkey. Season with sage and rosemary and shape into patties. Cook in a nonstick skillet over medium heat on each side until internal temperature reaches 165o F.
Lunch and Supper
- Ask for more vegetable toppings (mushrooms, peppers, onions, tomatoes) and less cheese on your pizza.
- Add some cooked dry beans to your salad. If you have a sweet tooth, add chopped apples, pears or raisins.
- Add broccoli, green beans, corn or peas to a casserole or pasta.
- Add lettuce, tomato, onion and cucumber to sandwiches.
- Order salads, vegetable soups or stir-fried vegetables when eating out.
- Broil sliced vegetables like zucchini, bell peppers, eggplant and tomatoes for just a few minutes until they begin to blacken around the edges. Serve warm with a low-calorie dressing of lemon juice, low-fat or fat-free mayonnaise and black pepper.
- Choose beans, corn on the cob or a side salad with low-calorie dressing instead of French fries.
- Try eating at least 2 vegetables with dinner.
- Have soup. You can stick with the basics like tomato or vegetable soup, or mix up some minestrone or vegetable chili. When possible, choose soups with less sodium.
- Open and rinse cans of kidney beans, wax beans, green beans, and chickpeas, and toss with a low-fat or fat-free vinaigrette for an ultra-fast bean salad.
Try making Very Vegetable Lasagna:
Take your favorite lasagna recipe and try adding different combinations of your favorite veggies between the layers. Try mushrooms, spinach, carrots, broccoli, zucchini, onions and eggplant. Be creative!
Snacks
- Try hummus (made with chickpeas) on whole wheat pitas.
- Snack on veggies like carrots, bell pepper strips, fresh green beans or celery with low-fat or fat-free ranch dip. Store cleaned, cut vegetables in the fridge at eye level and keep low-fat or fat-free dip on hand.
- Try baked tortilla chips with black bean and corn salsa.
- Keep a bowl of fruit on your desk or counter.
- Stash bags of dried fruit at your desk for a convenient snack.
Try making Easy Bean Quesadillas:
Spread low-fat cheese and fat-free refried beans between two tortillas, and brown on both sides in a pan until the cheese melts.
Find more helpful tips on making fruits and veggies part of every eating occasion at www.fruitsandveggiesmorematters.org!
*Recipe ideas developed for Centers for Disease Control & Prevention (CDC). These recipes meet Centers for Disease Control & Prevention (CDC) and Produce for Better Health (PBH) nutrition standards that maintain fruits and vegetables as healthy foods.
The Colors of Health
The colors of health
Getting a colorful variety of fruits and vegetables every day is important!
Why?
Because colorful fruits and vegetables provide a wide range of vitamins, minerals, fiber and phytochemicals! Your body uses these to help you maintain a healthy weight, protect against the effects of aging, and reduce your risk of:
- Heart disease
- High blood pressure
- Diabetes
- Some cancers
It’s important to eat all your colors every day to get the variety of vitamins, minerals, fiber and phytochemicals you need to stay healthy and fit!
What are vitamins and minerals?
Natural substances in a wide variety of foods, long recognized as essential to maintaining health.
What are phytochemicals?
Natural plant compounds that work together with vitamins, minerals and fiber to provide a variety of health benefits. Many of the bright colors in fruits and vegetables come from phytochemical pigments.
What are antioxidants?
Plant substances that help protect cells from free radical damage (the by-product of normal metabolism). Over time, free radical damage can lead to a number of diseases associated with aging.
BLUE and PURPLE fruits and vegetables contain anthocyanins and phenolics, antioxidant pigments that are currently being studied for their anti-aging benefits.
Including BLUE and PURPLE in your low-fat diet helps you maintain:
- A lower risk of some cancers
- Urinary tract health
- Memory function
- Healthy aging
BLUE and PURPLE fruits and vegetables include:
| Fruits | Vegetables | Beans & Peas (legumes) |
|---|---|---|
| Blackberries Blueberries Black Currants Dried Plums Elderberries Purple Figs Purple Grapes Plums Raisins |
Eggplant Purple Asparagus Purple Cabbage Purple Carrots Purple Peppers Purple Potatoes |
Black Beans Black Soybeans Fava Beans |
GREEN fruits and vegetables contain indoles and lutein, antioxidants that have potential health-promoting benefits.
Including GREEN in your low-fat diet helps you maintain:
- Vision health
- A lower risk of some cancers
- Strong bones and teeth
GREEN fruits and vegetables include:
| Fruits | Vegetables | Beans & Peas (legumes) |
|---|---|---|
| Avocados Green Apples Green Grapes Green Pears Honeydew Kiwifruit Limes |
Artichokes Arugula Asparagus Broccoli Broccoflower Brussels Sprouts Chinese Cabbage Green Beans Green Cabbage Celery Cucumbers Endive Leafy Greens Leeks Lettuce Green Onions Okra Green Peas Green Peppers Snow Peas Spinach Watercress Zucchini |
Edamame Green Lentils Green Split Peas |
WHITE fruits and vegetables contain many phytochemicals that are of interest to researchers for health benefits, including allicin (found in garlic and onions).
Including WHITE in your low-fat diet helps you maintain:
- Heart health
- Healthy cholesterol levels
- A lower risk of some cancers
WHITE fruits and vegetables include:
| Fruits | Vegetables | Beans & Peas (legumes) |
|---|---|---|
| Bananas Brown Pears Cherimoyas Dates White Nectarines White Peaches |
Cauliflower |
Brown Lentils Chickpeas (Garbanzo Beans) Soybeans White Beans (Navy Beans, Great Northern Beans) |
YELLOW and ORANGE fruits and vegetables contain antioxdants like vitamin C as well as carotenoids and bioflavonoids, two classes of phytochemicals that scientists are studying for their health-promoting potential.
Including YELLOW and ORANGE in your low-fat diet helps you maintain:
- Heart health
- Vision health
- A healthy immune system
- A lower risk of some cancers
YELLOW and ORANGE fruits and vegetables include:
| Fruits | Vegetables | Beans & Peas (legumes) |
|---|---|---|
| Apricots Cantaloupe Carambola (Star Fruit) Golden Kiwifruit Grapefruit Lemons Mangoes Nectarines Oranges Papayas Peaches Pineapples Tangerines Yellow Apples Yellow Figs Yellow Pears Yellow Watermelon |
Butternut Squash Carrots Pumpkin Rutabagas Spaghetti Squash Sweet Corn Sweet Potatoes Yellow Beets Yellow Potatoes Yellow Summer Squash Yellow Tomatoes Yellow Winter Squash Yellow/Orange Peppers |
Yellow Lentils Yellow Split Peas |
RED fruits and vegetables contain lycopene and other phytochemicals that are being studied for their health-promoting potential.
Including RED in your low-fat diet helps you maintain:
- Heart health
- Memory function
- A lower risk of some cancers
- Urinary tract health
RED fruits and vegetables include:
| Fruits | Vegetables | Beans & Peas (legumes) |
|---|---|---|
| Red Apples Blood Oranges Cherries Cranberries Red Grapes Pink/Red Grapefruit Red pears Pomegranates Raspberries Strawberries Watermelon |
Beets Red Peppers Radishes Radicchio Red Onions Red Potatoes Rhubarb Tomatoes |
Pink or Red Beans (Kidney Beans, Pinto Beans, Red Beans) Red Lentils |
What Counts as a Cup?
What Counts as a Cup?
So what exactly does a cup of fruits and vegetables look like? One cup refers to a common measuring cup (the kind you use to measure food for recipes). Remember that all product forms count - fresh, frozen, canned, dried, and 100% juice. Generally, 1 cup of raw or cooked vegetables, 1 cup of 100% vegetable juice, or 2 cups of raw leafy greens are equal to one cup from the vegetable group. You can count 1 cup of fruit, 1 cup of 100% fruit juice, or 1/2 cup of dried fruit as one cup from the fruit group.
Remember—all product forms count, including fresh, frozen, canned, dried, and 100% juice. Here are some examples of what a cup and ½ cup of fruits and vegetables looks like:
VEGETABLES
1 Cup:
- 1 large sweet potato
- 1 large ear of corn
- 12 raw baby carrots
- 1 large bell pepper
- 1 medium potato
- 2 cups of fresh spinach
1/2 Cup:
- 5 broccoli florets
- 6 raw baby carrots
- 1/2 cup cooked green beans
- 1 cup fresh spinach
- 5-6 stalks asparagus
- 5-6 celery sticks
FRUITS
1 Cup:
- 1 small apple
- 1 medium grapefruit
- 1 large orange
- 1 medium pear
- 1 small wedge watermelon
- 8-oz glass of 100% orange juice
1/2 Cup:
- 16 grapes
- 1/2 medium grapefruit
- 4 large strawberries
- 1 large plum
- 1 small box of raisins
- 1 snack container of applesauce
- 4-oz glass of 100% orange juice
How many cups do you need every day? To find out the official recommendation based on your individual needs, visit www.fruitsandveggiesmorematters.org.
Links
www.fruitsandveggiesmorematters.orgGet More!
Fruits & Veggies—More Matters™ resources
Click on these links for more information and resources on fruits and vegetables!
The Produce for Better Health Foundation (PBH)
The Produce for Better Health Foundation (PBH) is a non-profit foundation representing members of the produce industry. Their website, www.fruitsandveggiesmorematters.org, has loads of information and resources, as well as recipes, tips, and fun activities for kids and families!
www.fruitsandveggiesmatter.gov
The Centers for Disease Control and Prevention (CDC) is the government partner of this national program. Their website has great info for consumers and professionals, as well as recipes and tips to help you get more fruits and veggies every day!
Governor Bill Haslam
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