Summer Shape Up RI Resources - Week 3

For some introductory information about Summer Shape Up RI, please visit here.

WEEK 3: Why fruits and vegetables are so healthy for you

VITAMINS AND MINERALS

Fruits and vegetables contain different vitamins, minerals and other substances that can help protect against chronic diseases such as heart disease, type 2 diabetes, certain cancers and stroke.

FIBER: Diets rich in dietary fiber have been shown to decrease risk for diabetes, heart disease and constipation.
Good sources Beans (black, kidney, pinto, lima, soybeans, blackeyed peas), chick peas, lentils, artichokes.

POTASSIUM: Diets rich in potassium may help to maintain a healthy blood pressure and may reduce the risk of developing kidney stones and bone loss.
Good sources Sweet potatoes, tomato paste and puree, beet greens, white potatoes, cooked greens, prune juice.
        
VITAMIN A: Helps to protect against infections and keeps eyes and skin healthy.
Good sources are dark orange and dark green vegetables. Try sweet potatoes, pumpkin, carrots, spinach, kale collard greens, winter squash, cantaloupe, red peppers, Chinese cabbage, cantaloupe.

VITAMIN C: Helps to heal cuts and wounds and keeps teeth and gums healthy.
Good sources Red and green peppers, kiwi, strawberries, sweet potatoes, kale, cantaloupe, broccoli, pineapple, Brussels sprouts, oranges, mangoes, tomato juice, cauliflower, grapefruit, passionfruit, papaya.

FOLATE: Diets rich in folate may protect against colon cancer and reduce risk for heart disease.
Good sources Black-eyed peas, cooked spinach, great northern beans, asparagus.

PHYTOCHEMICALS: Phytochemicals are natural chemical compounds found in plants that serve to protect the plant against insects, extreme weather, viruses, bacteria and fungi. The same chemicals that protect the plants have been shown to offer health benefits to those who eat them. They protect our cells against damage and reduce the risk of developing heart disease and certain cancers.

WEIGHT LOSS: Research shows that replacing high energy density foods (those with high calories) with low energy density foods (fruits and vegetables) can be an important part of weight management strategy, says the Center for Disease Control. People stop eating when they feel full. Eating low-calorie food that is dense with fiber and water, such as fruits and vegetables, makes you feel fuller than eating high-calorie, less dense food. This can help you feel fuller at mealtimes while consuming fewer calories.

Click on the CDC links below for more studies about the effects of eating fruits and vegetables on weight management.

http://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/rtp_practitioner_10_07.pdf
http://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/Energy_Density.pdf