THE GOOD NEWS

about

FRUITS

&

VEGETABLES
Eating plenty of fruits and vegetables every day

is an important part of a healthy, active lifestyle.

It promotes good health and may help lower the

chances of getting high blood pressure, Type 2

diabetes, heart disease, and some types of cancer,

African Americans have very high rates of these

diseases and get them earlier in life. They also

suffer more serious health problems and die at

an earlier age from these diseases. Most African

Americans eat less than half of the daily amount

of fruits and vegetables recommended for good

health.

Everyone has the power to make choices to

improve their health. The good news is that

eating more fruits and vegetables is one of the

easiest things you can do to get started.

This brochure has information about:

• why eating fruits and vegetables is

important for good health.

• the amount of fruits and vegetables

recommended.

• easy ways to eat more fruits and

vegetables.
What’s in Fruits

and Vegetables

Fruits and vegetables are a great source of many

vitamins, minerals, and fiber the body needs. They are

packed with hundreds of naturally occurring substances

called phytochemicals that may help protect against

many diseases. Also fruits and vegetables are low in fat

and calories.

VITAMINS

Fruits and vegetables provide many

important vitamins, like vitamin

A and vitamin C. There are about

20 vitamins needed for life, each

with a very important job. Some

vitamins help the body produce energy. Others help keep skin healthy.

The best way to get vitamins is to

eat the fruits and vegetables that

contain them.

MINERALS

Fruits and vegetables provide

many important minerals, like

potassium and magnesium.

The body needs

minerals to

do many

things. For example, magnesium

helps the body maintain healthy

bones and potassium helps maintain healthy blood pressure.

FIBER

Most fruits and vegetables are a

good source of fiber. One type of

fiber can help lower cholesterol.

It also slows down digestion so

that the body can absorb more

nutrients and better control blood

sugar levels. Another type of fiber

helps you get rid of waste and

keeps you regular.

PHYTOCHEMICALS

Phytochemicals (fight-o-chemicals)

are naturally occurring substances

in fruits and vegetables. Phytochemicals may help fight to protect

your health. Fruits and vegetables

have hundreds of phytochemicals.

Phytochemicals work together with

vitamins and minerals to promote

good health.
Why eating fruits

and vegetables is

important for adults

HELP MANAGE YOUR WEIGHT

When combined with an active lifestyle, eating a healthy

diet rich in fruits and vegetables may help you manage your

weight. Most are low in calories and fat, and many have

lots of water and fiber to help you feel full. You can eat

fewer calories and still satisfy your appetite by eating larger

portions of fruits and vegetables at meals. Eat fruits and

vegetables raw or steamed and use very small amounts of

added sauces, butters, or oils.

LOWER YOUR CHANCES FOR SOME CANCERS

People who eat a diet rich in fruits and vegetables every

day have a lower chance of getting cancer

of the lung, mouth, pharynx, esophagus,

stomach, colon, and rectum. They are also

less likely to get breast, pancreas, larynx,

and bladder cancer.

LOWER YOUR CHANCES FOR

HEART DISEASE & STROKE

Heart-healthy diets include 4 to 5 cups

of fruits and vegetables every

day. They are low in saturated

fat and cholesterol. They also

include low-fat dairy foods

and whole grains. Such diets

can greatly lower blood

pressure and cholesterol and
lower the chances of heart disease. Recent studies also report

that diets rich in fruits and vegetables may help lower the

chances for having a stroke.

REDUCE HIGH BLOOD PRESSURE

In the DASH study (Dietary Approaches to Stop Hypertension),

people with high blood pressure followed a special eating

plan. These people saw their blood pressure go down after

only one month. The plan included 4 to 5 cups of fruits and

vegetables every day and 2 to 3 servings of low-fat dairy

foods. The DASH eating plan is low in saturated fat and

cholesterol. The plan allows only very small amounts of red

meat, sweets, and sugar-containing drinks. It also includes

moderate amounts of whole grains, fish, poultry, and nuts.

People in the DASH study with the lowest sodium intake had

the biggest fall in blood pressure. Too much sodium causes

blood pressure to rise. Potassium counteracts the effect

of sodium on blood pressure. Yet, African Americans get

only half their potassium needs. Fruits and vegetables are

naturally high in potassium and low in sodium.

LOWER YOUR CHANCES FOR DIABETES

Obesity and diet are strong risk factors for developing

Type 2 diabetes. It is important to be at a healthy

weight. Get enough exercise and eat a

healthy diet rich in fruits and vegetables

every day.
Why eating fruits and

vegetables is important

for children

IT ALL BEGINS IN CHILDHOOD

African American youth have the highest rates of overweight

and obesity among all children. Type 2 diabetes is also going

up at alarming rates among African American children. Eating

habits that affect a child’s risk for these problems begin in

childhood. Healthy eating in childhood, and into the adult

years, can help lower their chances for diseases later in life.

These diseases include obesity, overweight, diabetes, heart

disease, high blood pressure, and cancer. Most African

American children eat less than half of the amount of fruits

and vegetables recommended for good health.

GOOD HABITS LAST A LIFETIME

It’s important for us to help children develop good habits

they can carry into their adult lives. Eating more fruits and

vegetables when they are young will make it easier for them to

eat more fruits and vegetables as they grow older.

NUTRIENTS TO GROW HEALTHY AND STRONG

Fruits and vegetables give children many of the nutrients

they need to grow healthfully. Eating enough fruits and

vegetables also helps children develop strong muscles,

bones, and teeth.

How Many Cups of

Fruits and Vegetables

Does Your Family

Need Each Day?
Boys 

2-3 1 cup 1 cup 

4-8 11⁄2 cups 11⁄2 cups 

9-13 11⁄2 cups 21⁄2 cups 

14-18 2 cups 3 cups 

2-3 1 cup 1 cup 

4-8 11⁄2 cups 11⁄2 cups 

9-13 11⁄2 cups 21⁄2 cups 

14-18 2 cups 3 cups 

1 cup 1 cup 

11⁄2 cups 2 cups 

2 cups 21⁄2 cups 

21⁄2 cups 31⁄2 cups 

Girls 

AGE FRUITS VEGETABLES 

2-3 1 cup 1 cup 

4-8 1 cup 11⁄2 cups 

9-13 11⁄2 cups 2 cups 

14-18 11⁄2 cups 21⁄2 cups 

2-3 1 cup 1 cup 

4-8 11⁄2 cups 11⁄2 cups 

9-13 11⁄2 cups 2 cups 

14-18 2 cups 21⁄2 cups 

1 cup 1 cup 

i 11⁄2 cups 11⁄2 cups 

11⁄2 cups 21⁄2 cups 

2 cups 3 cups 
It’s Easy to Eat Your

Fruits and Vegetables

Eating your fruits and vegetables is a lot easier than you might

think. One cup-equivalent of most fruits and vegetables is the

amountthat would fit in a measuring cup if chopped, or about

2 handfuls. The exceptions are raw leafy greens (2 cups count

as 1 cup) or dried fruit (1/2 cup counts as 1 cup).

For example, a 35 year-old fairly active woman would need

4 1/2 cups per day. The chart below shows what 4 1/2 cups

might look like.

Fruits and vegetables are only one component of a healthy

diet. In addition to fruits and vegetables, a healthy diet also

includes whole grains, fat-free or low-fat milk products, lean

meats, fish, beans, eggs, and nuts. It is also low in saturated

fats, trans fats, cholesterol, salt, and added sugars.
The following

examples count as 1 cup:

1 small apple

1 large banana

2 medium cantaloupe wedges

1 medium grapefruit

1 large orange

1 large peach

1 medium pear

2 large or 3 small plums

8 large strawberries

1 small watermelon wedge

2 small boxes of raisins or other dried fruit

3 spears of broccoli

1 cup of cooked greens or 2 cups raw

(spinach, collards, mustard greens, turnip greens)

2 medium carrots or 12 baby carrots

1 large sweet potato

1 large ear of corn

1 medium potato

2 large stalks of celery

1 large bell pepper

1 large tomato

1/2 can of beans
Body&Soul

www.bodyandsoul.nih.gov

1 -800-4-CANCER (1-800-422-6237)

TTY: 1-800-332-8615

NIH Publication No. 07-6087

Printed December 2007