1

God cares about every aspect of our lives. His Word says:

“Beloved, I wish above all things that thou mayest prosper and be in health,

even as thy soul prospereth.” (3 John 1:2)

Sadly, many African American church leaders have gone home to the Lord too

early in life from diseases that can be prevented. I see them die in their 40s, 

50s, and early 60s. This is just when their wisdom and guidance is most needed

to instruct the next generation. Brethren, this ought not be!

Eating a healthy diet along with an active lifestyle may help us lower our chances

of diseases such as high blood pressure, stroke, diabetes, heart disease, and some

types of cancer. The National Cancer Institute recommends eating a diet rich in

fruits and vegetables every day because it’s important for our health.

From the beginning, God knew what kinds of food He wanted us to eat.

“Then God said, ‘I give you every seed-bearing plant on the face of the whole

earth and every tree that has fruit with seed in it. They will be yours for food.’”

(Gen. 1:29)

Join me in embracing Body & Soul, a program for churches that helps members

improve their health. Body & Soul helps my congregation eat more fruits and

vegetables every day. 

Trust me. It is easy to bring healthy eating into the church when you prayerfully

and diligently use the program. Doing Body & Soul is a blessing beyond measure.

Remember, God placed Adam and Eve in a garden, not in a pig pen!

“Do you not know that your body is a temple of the Holy Spirit, who is in you,

who you have received from God?” (1 Corinthians 6:19).

Glovioell Rowland, Ph.D.

Assistant Pastor, Pasadena Church of God

Pasadena, California
“You must start at the center of the community, which is 

the church in African American communities.”

The Rev. Dr. Melvin B. Tuggle III,

author of “It Is Well With My Soul—Churches and Institutions Collaborating for Public Health”

(Beautiful) Garden of Prayer Baptist Church, Baltimore, MD
PURPOSE OF THIS GUIDE

Body & Soul is a wellness program 

developed for African American churches.

The program empowers church members

to eat a diet rich in fruits and 

vegetables every day for better health.

Churches that embrace Body & Soul help

their members take care of their bodies

as well as their spirits. 

Body & Soul works by combining:

• Pastoral leadership

• Educational activities

• A church environment that supports

healthy eating

• Peer counseling

This guide explains how to run the

program in your church. It tells how 

to create a Body & Soul program to fit

your congregation. It also has tools and

handouts to get started, and resources

for more information.

WHY BODY & SOUL—

THE POWER OF PREVENTION

African Americans are at high risk for

many serious and often fatal diseases.

These include high blood pressure,

diabetes, heart disease, stroke, and

cancer. African Americans are also more

likely to suffer serious health problems

and die from these diseases. 

What can you do to lower your 

risk for disease? The National Cancer

Institute recommends eating a diet rich

in fruits and vegetables every day. 

A healthy diet rich in fruits and

vegetables promotes good health and

lowers the risk for these illnesses. Eating

plenty of fruits and vegetables may be

one of the easiest things you can do to

help improve your health. 

THE BENEFITS OF BODY & SOUL 

TO YOUR CHURCH

Body & Soul churches embrace and

celebrate good health through healthy

eating. Your congregation will:

• Learn how health and spirituality 

are connected

• Feel empowered to take charge of

their health

• Eat more fruits and vegetables every day

• Live healthier in other ways, such as

eating less fat and getting more 

physical activity

• Gain access to vital health information

at the church

For 10 years, African American churches

around the country have used this

program. They have generously shared

their ideas, tips, and success stories.

Their experiences have helped other

churches start strong programs. Once

Body & Soul is thriving in your church,

please share what you learned with

other churches.

3

Introduction
4

A Body & Soul program is made up of four parts. We call these parts “pillars”

because they are like the pillars of a church. Just as a church building needs support

on all four sides, a successful Body & Soul program needs all four of its “pillars” to

be active and strong. All four pillars must be in place to build an effective Body &

Soul program. 

THE FOUR PILLARS OF BODY & SOUL ARE:

1. A pastor who is committed and involved

As the church’s spiritual and organizational leader, the pastor’s

support of the program is vital. The more actively involved the

pastor is, the better.

2. Church activities that promote healthy eating

Church gatherings and workshops teach both information and

skills that encourage a healthy diet. A Body & Soul Planning

Team plans and carries out the program’s activities.

3. A church environment that promotes healthy eating

It’s important to surround the congregation with healthy choices

at meals and other church functions. This shows church members

how simple it is to make eating more fruits and vegetables part

of their daily lives.

4. Peer counseling that motivates church members 

to eat a healthy diet

One-on-one support helps church members take more control

over their health. 

Body & Soul:

the four pillars

“The African American

community is in crisis.

We are at the top 

of the charts for 

chronic disease.”

Body & Soul Church Coordinator, California
A pastor who is

committed & involved

BRINGING BODY & SOUL TO YOUR CHURCH

This section tells how to build your Body & Soul program around the program’s four

“pillars.” It goes on to offer tips for customizing Body & Soul to your congregation. And

finally, it offers ideas on how to keep your Body & Soul program running well over time.

Be sure to get the pastor’s support up

front. As the leader of the church, the

pastor’s support sends a clear message 

to the congregation. It shows that the

program is in keeping with the mission

of the church. And it helps church

members see the link between physical

health and spiritual well being. The

pastor can:

• Launch the Body & Soul program at 

a kick-off event. Sign “The Church’s

Commitment to Good Health” pledge.

Affirm the pledge before the

congregation. (A sample pledge is

included in Appendix B.)

• Be a role model for the congregation

by eating more fruits and vegetables

every day.

• Deliver inspirational messages about 

the link between good health and

spirituality. Include Bible verses that

refer to healthy eating and living 

in sermons, church bulletins, and

newsletters.

• Ask that more fruits and vegetables 

be served at church functions to help

create a healthy church setting.

• Start a “Body & Soul Sunday” where

the church focuses on health once 

a month.

• Recognize the Body & Soul 

Planning Team.

• Praise the church members who have

improved their eating habits.

5

The first step in starting 

Body & Soul is getting the

pastor’s blessing for the

program. Plan how the pastor

will be involved. Confirm

activities early because pastors’

schedules fill up quickly. The

pastor should appoint the

Program Coordinator. He or 

she may also make suggestions

about who should be on the

Planning Team. The more the

pastor is involved the better.

PILLAR

ONE:
6

Activities that encourage church members

to eat more fruits and vegetables are the

heart of Body & Soul. These can include

workshops, cooking demonstrations, taste

tests, and many others. Such activities

help in three ways:

• Church members learn about health.

• They get the chance to try new types

of fruits and vegetables.

• They gain skills to change their 

eating habits. 

The more activities you offer, the more

church members are exposed to fruits and

vegetables and are motivated to eat more. 

Body & Soul activities begin with 

a kick-off event. This is followed by a

range of learning activities. Remember 

to celebrate the church’s success along 

the way, too. 

The Body & Soul Kick-off Event

The launch event sets the tone for your

whole program. This event:

• introduces the program to the

congregation, 

• inspires members to take charge of

their health, and 

• excites members about activities that

will take place at the church. 

Make sure the event features many

colorful and tasty fruits and vegetables.

This will help get everyone excited

about what’s to come.

BRINGING BODY & SOUL TO YOUR CHURCH

Include activities that appeal to different

groups within the church, such as nutrition

education activities in Sunday schools,

men’s meetings, or other group meetings.

Church activities that

promote healthy eating

PILLAR

TWO:
Examples of kick-off events include a

Body & Soul Sunday; a health fair; a

prayer breakfast, healthy lunch or 

dinner; or a healthy picnic. At the kickoff, be sure to give out a calendar of

future events. Members can commit to

the program by signing the Eat 5 Cups A

Day Pledge. (The pledge is in Appendix B.)

Ongoing Church Activities 

Learning activities inform and inspire the

congregation. Church members learn

how and why to eat more fruits and

vegetables as part of a healthy lifestyle. 

Include activities that appeal to different

groups within the church such as:

• Workshops on healthy eating; weight

control; container gardening;

preventing and controlling high 

blood pressure, diabetes, heart disease,

and cancer; financial planning 

and budgeting 

• Nutrition education activities in Sunday

schools, men’s meetings, or other

group meetings

• Tours of the produce department in a

local grocery store

• Demonstrations and classes on healthy

ways to prepare and cook food 

• Tasting parties with fruits and

vegetables (e.g., smoothies, different

types of fruits and vegetables)

• Messages about healthy eating and

living in church bulletins and newsletters,

and on the church’s Web site

Celebrating Success

A successful Body & Soul program means

everyone has come together to improve

their health. Celebrate! 

Examples of celebrations include:

• Recognition of the planning team

during service

• Certificates for people who

participated in the program

• Healthy luncheon or dinner

• A picnic or cookout

7

BRINGING BODY & SOUL TO YOUR CHURCH

GOOD NEWS: BODY & SOUL CHURCHES

PROMOTE HEALTHY EATING HABITS 

> One church’s Men’s Ministry held an “Iron Chef” style cook-off at the church

picnic. Men were put on teams. The teams were given various ingredients and

challenged to grill different dishes that used fruits and vegetables. The pastor

and members of the Planning Team judged the dishes. All the members at the

picnic got to enjoy the results.

> A Delaware church held workshops to help members budget their money

and manage their credit. Members learned how to budget for groceries and

shop for produce. This made it easier for them to afford buying more fruits and

vegetables. The workshops were especially helpful for those on fixed incomes. 
8

Body & Soul is most effective when the

church sets a good example. The

congregation needs to hear the pastor

speak about health. They also need to

get information about healthy eating.

But sermons, handouts, and even classes

are not enough. Church members also

need to eat plenty of fruits and

vegetables at church events. 

Serving more fruits, vegetables, and

other healthy foods at church shows that

the church “practices what it preaches.”

The church is committed to the health of

the congregation. And healthy eating

becomes a part of church life.

IDEAS FOR A HEALTHY 

CHURCH ENVIRONMENT 

Successful Body & Soul programs bring

more fruits and vegetables into the

church. Here are some examples:

• Serve more fruits and vegetables after

church services and in church programs,

especially those that involve children.

• Set up church policies that ensure

more fruits and vegetables are served

at church functions. The policies should

include vending machines and church

stores as well. 

• Make changes in the church kitchen.

These can include training the kitchen

committee, changing recipes and

menus, and stocking the pantry 

with more fruits and vegetables.

• Encourage members to share the

bounty of their gardens with the

church family. 

• Give bags of fruits and vegetables to

sick and shut-in church members. 

• Sponsor a farmers’ market at your

church. (Contact the USDA, listed in

the resource section, to learn more.)

• Ask your local market or convenience

store to sell more fruits and vegetables. 

• Start a garden committee to support a

church garden.

BRINGING BODY & SOUL TO YOUR CHURCH

A church 

environment that

promotes healthy eating

PILLAR

THREE:

“We made a policy: no more 

danishes in Sunday school.”

Body & Soul Coordinator, Virginia
9

BRINGING BODY & SOUL TO YOUR CHURCH

GOOD NEWS: BODY & SOUL CHURCHES CREATE HEALTHY CHURCH ENVIRONMENTS

> A Georgia church asked a dietitian to train the church kitchen committee to prepare healthier

dishes. They focused on using more fruits and vegetables and reducing the fat in traditional recipes.

The committee improved meals they served to the congregation. They also made healthier meals for

the soup kitchen, shut-ins, and special events. 

> Several churches took a special interest in what the children were eating. Some made guidelines for

their youth programs. The guidelines encouraged serving fruits and vegetables instead of typical snacks. 

> A California church found that the fruits and vegetables were more popular than chips. 

> A Virginia church found that their children were not eating well at school. The kids were very

hungry when they arrived at the church’s after school program. The church members looked for

ways to improve the meals offered at school. They also started to serve healthy snacks like fruits

and vegetables in the church’s after-school program.
1 0

BRINGING BODY & SOUL TO YOUR CHURCH

[CHURCH NAME] HEALTHY EATING POLICY

Background

[Church Name] is committed to improving the health of its members as part of its

[church’s mission and/or health priorities]. 

African Americans are at increased risk of developing and dying from certain dietrelated diseases, including heart disease, high blood pressure, diabetes, and many

types of cancer. African American youth have the highest rates of overweight and

obesity among all children. Type 2 diabetes is also increasing at alarming rates among

youth. The unhealthy eating habits that contribute to these serious problems begin in

childhood and lead to the development of many diet-related diseases in adulthood. 

Preventing these diseases is an important step in improving health in the African

American community. Prevention saves lives, lessens the human burden of illness,

lowers health care costs, and preserves our quality of life. Eating a healthy diet rich

in fruits and vegetables may reduce the risk of these diseases. It is recommended

that children ages 2 to 8 eat at least 2 cups of fruits and vegetables a day, older

children, teen girls, and women eat at least 31

/2 cups and teen boys and men eat 

at least 41

/2 cups a day, depending on levels of physical activity.

[Church Name] Healthy Eating Policy

In an effort to demonstrate our commitment to encourage our congregation to adopt

healthy eating habits and active lifestyles, [Church Name] is establishing a Healthy

Eating Policy to ensure that all meals and snacks served at church meetings and

functions are a model of healthy eating. The goal of this Healthy Eating Policy is to

increase the availability of fruits and vegetables in all meals and snacks served at

[Church Name]. The foods served in our activities should serve as a model of healthy

eating to our children, our families and our community. 

This policy applies to all meals (breakfast, lunch, and dinner) and snacks served

at church sponsored meetings and functions. This policy also applies to all snacks and

meals served to children in youth programs, including Sunday school, vacation bible

classes and after school activities. 

[Church Name]’s Healthy Eating Policy encourages: 

• Serving two or more vegetable dishes at every meal.

• Serving more fruit at meals.

• Providing a choice of fruit for dessert.

• Serving plenty of fresh fruits and vegetables as snacks.

• Serving healthfully prepared fruits and vegetables that are low in saturated fat.

Here is an example of a church Healthy Eating Policy.
1 1

BRINGING BODY & SOUL TO YOUR CHURCH

Peer counseling that

motivates church members 

to eat a healthy diet

PILLAR

FOUR:

Church members 

talk with their peer

counselors about how

eating healthier relates

to their life goals and

personal values.

Peer counseling helps motivate church

members to eat more fruits and

vegetables. Interested church members

sign up to talk with a trained volunteer.

They can talk over the telephone or 

in person. 

Church members talk with their peer

counselors about how eating healthier

relates to their life goals and personal

values. Peer counselors tailor the talk 

to the person’s readiness to change.

Together, the church member and peer

counselor come up with an action plan

for eating more fruits and vegetables.

This approach empowers people to take

more control over their health. 

Each church chooses and trains

members to be peer counselors. The

counselors learn skills for talking about

health habits. A program to train peer

counselors is available on an interactive

DVD. Please see page 45 for information

about how to order the DVD.

The peer counseling pillar of 

Body & Soul is based on principles of

motivational interviewing. This kind of

interviewing is a proven method for

changing health behavior. These skills

can also be used in many outreach

activities at the church. 

Peer counseling helps “bring home”

the Body & Soul program. It helps church

members see how eating healthier can 

fit into their lives. It offers one-on-one

attention and support to those who need

it. This personal touch is the final pillar

of an effective Body & Soul program.
1 2
Every church has different needs and

interests. With this in mind, you can

customize the Body & Soul program to

fit your congregation. This section offers

tips for forming a Planning Team and

making plans that work for your church.

FORM THE BODY & SOUL

PLANNING TEAM

The pastor appoints a Program

Coordinator to manage the program

and oversee the Planning Team. The

Planning Team is usually made up of 

5 to 10 people, depending on the size 

of the church. The Team customizes 

Body & Soul to meet the needs of the

congregation. The Team is responsible

for coordinating and promoting the

program. The Planning Team also tracks

the program’s success. 

The Planning Team can include:

• Members of the health ministry; men’s,

women’s, and youth ministries; and the

kitchen committee

• Doctors, nurses, dietitians, and others

with expertise in health, food, 

and nutrition

• Church leaders, including Sunday

school teachers and Elders

MAKE PLANS THAT WORK 

FOR YOUR CHURCH

A good way to begin planning 

Body & Soul is to work activities into the

church’s existing programs. You can add it

to ministry programs, Sunday school,

holiday events, Mother’s and Father’s Day

celebrations, and more. The Planning Team

should also develop stand-alone Body &

Soul activities. You can focus activities on

one specific group, (e.g., men’s ministry or

the youth group) or design them to reach

the entire congregation. 

1 3

BRINGING BODY & SOUL TO YOUR CHURCH

Customizing Body & Soul

for your church

TIPS FOR A SUCCESSFUL PLANNING TEAM

• Schedule regular meetings early on. That way, 

everyone can put them on their calendars.

• Always prepare an agenda with specific goals 

for every meeting. This helps the Team stay on 

task with its timeline.

• Set up a system for regular communication with the

Team between meetings.

• Use the talents of Team members by forming small

working groups. For example, members who like to 

use their artistic talents can work on promotions or

decorations. Meanwhile, other members can help 

with planning the workshops or getting donations.

• Encourage the Planning Team to think creatively.

• Be patient: Church-based programs take time, 

but they’re worth it.
1 4

Look for resources already in the

church, such as volunteers and people with

expertise in health. Then find ways to get

other resources from the community.

Other typical resources include educational

materials, fruits and vegetables, and door

prizes. These can often be found at no 

or little cost. (See Resources for a list of

organizations to contact.)

The Team should:

• Prepare a timeline and task list that

shows who will be responsible for what.

• Make a list of resources needed for

each activity.

• Ask community organizations to help

with activities, materials, speakers, and

food. (Examples: 4-H, Extension

Service, grocery stores) 

• Get the word out early and often.

Promote events in the church bulletin,

newsletter, and displays. (Examples:

posters, bulletin board notices, banners)

• Offer door prizes for people who come

to the activities.

• Be seen supporting Body & Soul. 

Appear at church services and functions.

• Maintain a tracking system to be sure

each activity happens as planned.

• Keep a scrapbook (e.g., flyers, photos)

so that the church has a record of its

Body & Soul program.

• Schedule meetings between the

Planning Team and pastor for feedback

on how well the program is working.

See Appendix A for a sample meeting

agenda and other planning materials.

These may be helpful to your Body &

Soul Planning Team.

BRINGING BODY & SOUL TO YOUR CHURCH

“Everybody can be great

because everybody 

can serve...You only 

need a heart full 

of grace and a soul

generated by love.”

Rev. Dr. Martin Luther King, Jr.

TIPS FOR WORKING WITH GROCERY STORES

Grocery stores make great Body & Soul partners. Like you, they want people 

to eat more fruits and vegetables. This is a good reason for the store to work

with you. They want to keep customers and will respond to customer needs.

Here are some tips for working with local grocery stores:

• The grocery store may be willing to offer tours of the produce section,

coupons, or donations of fruits and vegetables.

• Many grocery stores already have health programs and/or a community

commitment. Check with the store manager about how Body & Soul can 

work with existing store activities.

• Most grocery stores have weekly flyers or ads. Ask if they can include a 

Body & Soul message.

• When working with store managers, point out benefits to the store:

- identifying with a community church 

- linking to a popular message

- getting recognition from the church

- promoting the store to the congregation

From Promoting Health in Grocery Stores: Making Healthier Choices Easier Choices,

Minnesota Department of Health, Division of Health Promotion and Education
Body & Soul can be the start of an active

health ministry. Or it can become part of

a ministry you already have. Either way,

the program empowers church members

to eat better and live better, enriching

their lives.

Build on this with more activities that

promote healthy eating and living:

• Create a full health ministry. Bring in

other health topics such as health

screenings, preventing and managing

chronic diseases, and substance abuse. 

• Feature a Body & Soul article in the

church newsletter.

• Set up a Body & Soul bulletin board in

the church. Use it to post nutrition and

health messages regularly.

• Include physical activity in church

offerings. Walking groups and aerobics

classes are two examples. One church

has walking prayer meetings.

• Hold Body & Soul workshops every few

months during the year.

• Create a Body & Soul ministry. Reach

outside the church into the community

or to other congregations. 

• Invite nutrition or health support

groups to meet regularly at the church.

Include walking clubs and weight

control programs.

• Expand Body & Soul into community

services the church provides, such as

the soup kitchen or Meals On Wheels.

1 5

BRINGING BODY & SOUL TO YOUR CHURCH

Keeping the spirit alive

HOW TO MAINTAIN YOUR BODY & SOUL PROGRAM

The program empowers church members to

eat better and live better, enriching their lives.
1 6

Founded in 1906, Metropolitan

Baptist Church has 800 members. It is

located in a suburb of Los Angeles,

California. The church launched Body

& Soul in the spring of 2001. Its

mission was to “promote a

nourishing way of eating that will

enable us to be more efficient in

services to Our Lord.”

To start, the pastor, Rev. Tyrone

Skinner, named the Body & Soul

program coordinator. He chose one

of the Deaconesses, a former

registered nurse. The two then put

together the Planning Team. The

Team was made up of members of

the trustee board, the Men’s and

Women’s Auxiliary, the Hospitality

Committee, the seniors’ group, and

other church members who were

interested in good nutrition and

fitness. The coordinator presented

Body & Soul at auxiliary group

meetings and encouraged their

support. Together, the Team put 

the four program pillars into action. 

Pastor Involvement

Rev. Skinner was an active leader in

bringing Body & Soul to the church

members. He took part in the kickoff event, which was a healthy

church picnic. He also served as a

judge at a men’s cook off. He

encouraged members to bring lots

of fruits and vegetables and other

healthy foods to the event. He made

a special request that the church

anniversary celebration feature

foods prepared with less fat and

more fruits and vegetables.

Church Activities

The Planning Team represented a

broad range of groups within the

church. So they had a good sense 

of the topics members wanted to

learn about. They also used the

church calendar to find ways to work

Body & Soul into activities that had

already been planned. Metropolitan’s

Body & Soul activities included:

• A kick-off event during the church’s

anniversary celebration.

• Learning activities, such as healthy

cooking classes and workshops on

choosing, storing, and preparing

fruits and vegetables.

• Fruit and vegetable tastings. 

• High blood pressure screenings

after church or before choir practice.

• A weekly health support group to

discuss various health topics and 

go for walks around the church.

• Distributing literature about

healthy eating and disease

prevention, and posting a Body &

Soul display board in the church for

activity fliers and other information.

• Promoting Body & Soul activities

through church bulletins, pulpit

announcements, and word of mouth.

Creating a Healthy 

Church Environment

Metropolitan made healthy changes

that could be seen throughout the

congregation — and even beyond.

The Planning Team arranged for a

Body & Soul meal before the church’s

revival. Through that experience,

other area churches had a taste of

what Body & Soul offered.

Peer Counseling

Metropolitan’s Body & Soul Planning

Team chose church members to be

peer counselors. During the kick off,

members of the congregation signed

up to get peer counseling. The 

church members met with their 

peer counselors one-on-one. The

counselors talked about how healthy

eating fit in with church member’s

values. They showed how it could

help them meet their overall personal

goals. Church members benefited

from the experience. They said it was

important to have someone from the

church to talk to. This really helped

them make healthy changes.

Keeping the Spirit Alive

Body & Soul now thrives at

Metropolitan. It has also sparked

interest among other churches in the

area. The Body & Soul Planning Team

applied to become a formal ministry

within the church. They have since

expanded the program to include

physical activity. The Body & Soul

ministry has also reached out to

other churches, bringing the program

to regional meetings. Ministry

members now teach other churches

about Body & Soul and help them

start their own programs. 

THE BLESSINGS OF BODY & SOUL—

success stories

METROPOLITAN BAPTIST CHURCH, Pasadena, California

Metropolitan made healthy

changes that could be seen

throughout the congregation

— and even beyond.
Established in 1865, First Baptist

Church has a membership of 1,400

people. It is located in Hampton,

Virginia. The church began its Body

& Soul program in January of 2001.

The Body & Soul program

coordinator for First Baptist was a

dietitian. She stressed the importance

of creating a well-rounded team that

included members of the food service

and health committees. Thus, the

Planning Team was made up of

members of the Health Ministry, 

the Women’s and Food Auxiliaries,

the church school, and members with

an interest in nutrition and health.

The Planning Team made a list of

nutrition and health topics for their

Body & Soul program. Then they

surveyed the congregation to 

make sure the program matched

their interests.

Pastor Involvement

The First Baptist pastor laid the

foundation for the program by

delivering a stirring sermon. He

addressed the link between health

and spirituality. And he encouraged

all church members to participate in

Body & Soul. He also gave the

invocation at the kick-off event.

Church Activities

Church members tasted new fruits

and vegetables and learned how to

prepare them more healthfully.

Activities included:

• A kick-off event that introduced the

benefits of fruits and vegetables

and the importance of preventing

diseases. 

• Cooking demonstrations that

showed healthy ways to make

traditional recipes with more fruits

and vegetables. 

• A gadget party to show people

different tools that make it easier

to prepare fruits and vegetables. 

• A course on patio gardening,

taught by an agent from the local

extension service.

• A session on how to choose fresh

fruits and vegetables, with a

speaker from a grocery store

produce department. 

• A fruit and vegetable challenge

held throughout the program. 

Church members received

calendars and checked off each 

day they reached their fruit and

vegetable goals. They handed in

their calendars at each Body & Soul

activity, where door prizes such 

as cookbooks and aprons were

given away. 

Creating a Healthy 

Church Environment

First Baptist created a “healthy 

meals and snacks” policy. The 

policy requires including fruits and

vegetables whenever food is served

in the church or the nursery. 

Peer Counseling

Church members volunteered to serve

as Body & Soul peer counselors. The

volunteers included social workers,

teachers, nurses, and dietitians. The

peer counselors helped their fellow

church members break through the

barriers that kept them from eating

more fruits and vegetables. The

counselors gained a lot, too. They felt

a strong sense of accomplishment in

helping their fellow church members. 

Keeping the Spirit Alive

The steps taken by First Baptist have

grown into standing changes in the

church. Today, the Food Auxiliary

automatically prepares more fruit

and vegetable dishes for church

events. The members have come to

expect healthy options whenever

food is served. Members have also

become interested in other health

topics, and the church holds healthrelated activities on a regular basis.

The Program Coordinator at First

Baptist is now helping other area

churches start Body & Soul.

1 7

Body & Soul’s real success lies with the committed, hardworking members of African American churches across

the country. Their energy and vision have brought about much-needed changes. As a result, Body & Soul is

improving the health of church members every day.

Below are just a few of the things churches have accomplished using Body & Soul. Each success story

shows how the church used Body & Soul’s four pillars to meet and even surpass their original goals.

FIRST BAPTIST CHURCH, Hampton, Virginia

The members have come to

expect healthy options whenever

food is served.
1 8

THE GOOD NEWS ABOUT FRUITS & VEGETABLES

Eating a variety of colorful fruits and vegetables every day as part of a healthy diet may reduce

the risk of chronic diseases such as high blood pressure, heart disease, certain cancers, and Type

2 diabetes. 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 section has information about:

• why eating fruits and vegetables is important for good health, 

• how many cups of fruits and vegetables you need each day, and 

• easy ways to eat more fruits and vegetables.
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 kids 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 kids 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 adults. 

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 kids develop

strong muscles, bones, and teeth. 

1 9

THE GOOD NEWS ABOUT FRUITS & VEGETABLES

Why eating 

fruits and vegetables 

is important for children
2 0

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

eat a satisfying amount of food when

you eat more fruits and vegetables at

meals and less foods high in fat and

added sugars. 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 healthy diet rich in

fruits and vegetables have a lower

chance of getting cancers of the oral

cavity and pharynx, larynx, lung,

esophagus, stomach, and colon-rectum.

LOWER YOUR CHANCES 

FOR HEART DISEASE & STROKE

Heart-healthy diets emphasize fruits,

vegetables, whole grains, and fat-free

or low-fat milk and milk products. 

They include lean meats, poultry, fish,

beans, eggs, and nuts. They are also low

in saturated fats, trans fats, cholesterol,

salt (sodium), and added sugars. People

who consume such diets are likely to

lower their blood pressure and

cholesterol and have a reduced risk of

stroke and other cardiovascular diseases.

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 a day and 2 to 3 cups 

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. So it is

important to be at a healthy weight. Get

enough exercise and eat a healthy diet

rich in fruits and vegetables every day.

THE GOOD NEWS ABOUT FRUITS & VEGETABLES

Why eating fruits 

and vegetables is

important for adults

People who eat 21/2 to

41/2 cups of fruits and

vegetables a day have a

lower chance of getting

many cancers.
Fruits and vegetables are a great source

of many vitamins, minerals, and fiber 

the body needs. They are also packed

with hundreds of naturally occurring

substances called phytochemicals that

may help protect against many diseases.

And most fruits and vegetables are low

in fat and calories. 

VITAMINS

Fruits and vegetables provide many

important vitamins, like vitamin A and

vitamin C. The body needs vitamins to do

many things. For example, some vitamins

help the body produce energy. Others

help keep skin healthy. Many adults do

not get enough vitamins A and C through

the foods they eat. The best way to get

vitamins is to eat the whole foods that

contain them like fruits and vegetables.

MINERALS

Fruits and vegetables provide many

important minerals, like potassium and

magnesium. Many adults do not get

enough potassium and magnesium. The

body needs potassium to help maintain

healthy blood pressure and magnesium

to help maintain healthy bones.

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. 

Here are just a few examples of the

phytochemicals found in fruits and

vegetables: 

• Carotenoids in red and yellow-orange

fruits and vegetables (such as

tomatoes, sweet potatoes, carrots) 

• Lycopene in tomato-based foods 

(such as tomato sauce, tomato paste) 

• Lutein and zeaxanthin in leafy greens

(such as collard greens, spinach,

romaine lettuce) 

• Flavanoids in brightly colored fruits

and vegetables (such as blueberries,

cherries, strawberries) 

The vitamins, minerals, fiber, 

and phytochemicals in fruits 

and vegetables combine 

for a health-protecting and 

disease-fighting effect that 

you can’t get from vitamin 

pills. Only a variety of fruits 

and vegetables give you all 

of these nutrients together. 

2 1

What’s in

fruits and vegetables?

THE GOOD NEWS ABOUT FRUITS & VEGETABLES
2 2

Fruits and vegetables come in a rainbow of colors. Each color is a sign of different

important nutrients. You can benefit from eating fruits and vegetables of different

colors regularly. These include red, dark green, yellow, blue, purple, white, and

orange. Health authorities advise making a special effort to eat more dark green

vegetables, dark orange vegetables, and beans in particular to get the nutrients

most of us need more of.

This chart shows 5 basic color groups and gives some examples of fruits and

vegetables from each.

THE GOOD NEWS ABOUT FRUITS & VEGETABLES

The colors of health

red Tomatoes, spaghetti sauce, tomato juice, tomato soup,

red peppers, red onions, beets, red cabbage, kidney beans,

apples, pink grapefruit, red grapes, strawberries, cherries,

watermelon, raspberries, cranberries, pomegranates

green Leafy greens (collard, mustard, and turnip greens,

swiss chard, kale, spinach and lettuces), asparagus, green peppers,

broccoli, green beans, peas, green cabbage, green onion, brussels

sprouts, okra, zucchini, chinese cabbage (napa/bok choy), green

apples, green grapes, honeydew melon, kiwifruit, limes 

white Cauliflower, mushrooms, white beans, onions,

garlic, parsnips, shallots, turnips, ginger, jicama, bananas, pears

blue-purple Eggplant, purple

grapes, plums, raisins, blueberries, blackberries,

purple figs, dried plums, black currants

yellow-orange Carrots, summer squash, corn,

sweet potatoes, butternut squash, pumpkin, yellow peppers,

rutabagas, cantaloupe, grapefruit, lemons, nectarines, oranges,

peaches, pineapples, tangerines, apricots, mangoes, papayas
Everybody should eat a healthy diet rich in fruits and vegetables. But most adults need to eat more than 

children. And men need even more than women. Over 75% of all African Americans aren’t eating enough 

fruits and vegetables to keep them healthy.

2 3

THE GOOD NEWS ABOUT FRUITS & VEGETABLES

How many fruits and

vegetables do you need?

MOST AFRICAN AMERICANS NEED TO EAT MORE FRUITS AND VEGETABLES EVERY DAY

• African American kids need to eat at least 2 more cups of fruits and vegetables a day to meet their needs.

• African American women need to eat 21

/2 more cups of fruits and vegetables a day to meet their needs.

• African American teenage boys and men need to eat 3 more cups of fruits and vegetables a day to meet 

their needs.

Women

AGE FRUITS VEGETABLES

19-30 2 cups 21/2 cups

31-50 11

/2 cups 21/2 cups

51+ 11

/2 cups 2 cups

19-50 2 cups 21

/2 cups

51+ 11

/2 cups 21/2 cups

19-50 2 cups 3 cups

51+ 2 cups 21

/2 cups

less active fairly active active

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

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

less active fairly active active

Men

AGE FRUITS VEGETABLES

19-50 2 cups 3 cups

51+ 2 cups 21

/2 cups

less 

active

19-30 2 cups 31

/2 cups

31+ 2 cups 3 cups

19-30 21

/2 cups 4 cups

31-50 21

/2 cups 31/2 cups

51+ 2 cups 3 cups

fairly active active

Boys

AGE FRUITS VEGETABLES

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

2-3 1 cup 1 cup

4-8 11

/2 cups 2 cups

9-13 2 cups 21

/2 cups

14-18 21

/2 cups 31/2 cups

less active fairly active active
2 4

Eating your fruits and vegetables is a lot easier than you might think. One cupequivalent of most fruits and vegetables is the amount that 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).

THE GOOD NEWS ABOUT FRUITS & VEGETABLES

Easy ways to eat more

fruits and vegetables. MID-DAY EVENING MORNING

1 large banana

1cup

1cup

1cup

1 cup sweet potato

2 cups of lettuce count as 1 small apple 1 cup of vegetables

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

41

/2 cups per day. The chart below shows what 41/2 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.

1

⁄2 cup broccoli

11/2 cups

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 is based on 10 years of

successful programs in African American

churches across the country. Two programs

were combined to create Body & Soul:

“Black Churches United for Better

Health” and “Eat for Life.” These

programs were conducted in churches 

of various sizes and denominations. 

The churches were located in urban,

suburban, and rural areas. Regardless of

the location or size, each of these faithbased programs was highly successful 

in helping church members eat more

fruits and vegetables. 

• “Black Churches United for Better

Health” was a collaborative effort

among 50 African American churches,

the North Carolina Department of

Health and Human Services, Division 

of Community Health, the Duke

Comprehensive Cancer Center; the

North Carolina State University

Cooperative Extension Service, the

University of North Carolina, local

health departments and local

Cooperative Extension agents. It was 

a four-year project funded by a grant

from the National Cancer Institute to

the University of North Carolina

Department of Nutrition. 

• “Eat for Life” was a collaboration

among African American churches in

Atlanta, Georgia and Emory University.

It was funded by a grant from the

National Cancer Institute. 

• “Body & Soul” was developed as a

pilot program in collaboration with the

American Cancer Society, the University

of North Carolina, University of

Michigan, and the National Cancer

Institute. The program combined the

most successful components of “Black

Churches United for Better Health” and

“Eat for Life.” African American churches

in California, Delaware, Georgia, North

Carolina, and Virginia successfully started

and ran the program.

2 5

The history 

of Body & Soul

Regardless of the location

or size, each of these

faith-based programs 

was highly successful 

in helping church

members eat more 

fruits and vegetables.

Churches that participated 

in the pilot program:

Bethel AME, Wilmington, DE

Cedar Grove Missionary Baptist Church,

Greenville, SC

Church of Christ of Alondra, Alondra, CA

First Baptist Church – Garmon Street,

Warner Robbins, GA

Good Shepherd Baptist Church, 

Richmond, VA

Lewis Chapel Missionary Baptist Church,

Fayetteville, NC

Metropolitan Baptist Church, Pasadena, CA

New Destiny Fellowship, Wilmington, DE

New Light Baptist Church, Glen Allen, VA

Shiloh Baptist Church, Brunswick, GA

Shiloh Baptist Church, Wilmington, DE

Simpson United Methodist, Newark, DE

St. Mark’s United Methodist, Taylors, SC

St. Mary’s of the Immaculate Conception,

New Castle, DE

Whatcoat United Methodist, Dover, DE
“Whether therefore ye eat or drink, or whatsoever ye do,

do all unto the glory of God.”

1 Corinthians 10:31
Appendix A:

Planning Materials

ROLES AND RESPONSIBILITIES OF THE CHURCH 

COORDINATOR AND PLANNING TEAM

AGENDA FOR FIRST PLANNING TEAM MEETING

EDUCATIONAL ACTIVITY TASK LIST AND TIMELINE

EDUCATIONAL ACTIVITY PLANNING FORM

EDUCATIONAL ACTIVITY FEEDBACK FORM — 

WHAT DID YOU THINK? 

2 7
2 8

ROLES AND RESPONSIBILITIES 

OF THE CHURCH COORDINATOR 

AND PLANNING TEAM

CHURCH COORDINATOR ROLE

The Coordinator oversees and manages all aspects of the program. In some cases,

two Co-Coordinators can manage the program to ease the workload.

Coordinator Responsibilities

• Give program information to the Planning Team.

• Oversee planning of Body & Soul with the Planning Team.

• Keep in regular contact with the Team all through the program. Ensure that tasks

are being completed in a timely and successful way.

• Provide feedback to the clergy.

• Ensure that celebration of Body & Soul occurs, and that those who contributed to

the program are recognized.

PLANNING TEAM ROLE

The Planning Team is responsible for planning and carrying out the program. 

The Planning Team is also responsible for linking the program to the congregation

and pastor.

Planning Team Responsibilities

• Hold regular meetings

• Plan specific program activities

• Identify and recruit volunteers

• Oversee/manage program 

• Provide feedback to the pastor and other church leaders

• Ensure that tracking and feedback forms are done

• Participate in celebrating the success of Body & Soul
AGENDA FOR FIRST 

PLANNING TEAM MEETING

PRAYER

WELCOME AND INTRODUCTIONS

OVERVIEW OF PROGRAM

• Goals and benefits of Body & Soul

• Review the 4 pillars of Body & Soul

1. Pastoral leadership

2. Educational activities

3. A church environment that supports healthy eating

4. Peer counseling 

GROUP DISCUSSION

• Benefits of eating more fruits and vegetables (presentation by health professional)

• How healthy eating fits into the church’s mission

• How Body & Soul can fit into the church’s culture and mission

TEAM ROLES AND RESPONSIBILITIES

IDENTIFY RESOURCES

NEXT STEPS

• Outline tasks and time schedule

• Recruit volunteers

• Introduce Body & Soul to the congregation

2 9
3 0

EDUCATIONAL ACTIVITY TASK LIST AND TIMELINE

Program Kick-off Date: 

Closing Celebration Date:

Committee Meeting Dates:

Activity Date, Time & Location Person Responsible
3 1

EDUCATIONAL ACTIVITY PLANNING FORM

Activity:

Date:

Time: Location: Expected Attendance:

Contact Person Name:

Contact Person Phone:

Purpose of Activity:

Individuals Involved: (e.g., speakers, volunteers)

Name: Phone: Role:

Promotion/Invitation Plans:

Equipment and Supplies Needed:

Refreshment List:

Other:
3 2

WHAT DID YOU THINK?

Name of Event, Class, or Workshop:

1. How would you rate this activity? Circle one. Excellent Good Fair Poor

2. What did you like most?

3. What would you change?

4. What other types of activities would you like to see at the church?

Other comments:
Appendix B:

Educational Materials 

for the Congregation

THE CHURCH’S COMMITMENT TO GOOD HEALTH PLEDGE

BODY & SOUL: A CELEBRATION OF HEALTHY EATING AND LIVING FACT SHEET

FRUITS AND VEGETABLES TO NOURISH YOUR BODY FACT SHEET

THE HEALTH BENEFITS OF FRUITS AND VEGETABLES 

EAT FOR COLOR

EASY WAYS TO ENJOY FRUITS AND VEGETABLES

TIPS TO REACH YOUR FRUIT AND VEGETABLE GOAL

DOWN HOME HEALTHY — ENJOY YOUR FAVORITE FAMILY RECIPES

EAT A COLORFUL VARIETY OF FRUITS AND VEGETABLES EVERY DAY PLEDGE

3 3
3 4

THE CHURCH’S COMMITMENT 

TO GOOD HEALTH

JUST AS THE CHURCH NOURISHES OUR SPIRIT – WE MUST ALSO

NOURISH OUR BODIES.

All members of ______________________________________________ (name of church)

have a responsibility to care for their bodies as temples of God. Healthy minds and

spirits need healthy bodies, healthy diets, regular physical activity, and preventive

medical care.

Therefore, _____________________________________________________ (name of church)

will participate in the Body & Soul program. Our goal is to inspire church leaders and

congregation members to adopt nutritious food practices – especially, eating a diet

rich in fruits and vegetables each day.

Our Body & Soul program will consist of:

• A kick-off on __________________ (date)

• Activities that teach about healthy eating and good health at least twice a month

for the duration of the program

• Opportunities to try fruits and vegetables at the church

• Fruits and vegetables served at church functions

The church commits to establishing and maintaining a Planning Team to plan and

manage these activities. The Team will be coordinated by _________________________

________________________. (name of coordinator)

The church’s mission is soul salvation (Matthew 28:19-20, Romans 10:9-10). We must

also focus on our bodies.

Signature of Pastor

“Whether therefore 

ye eat or drink,

or whatsoever ye 

do, do all unto 

the glory of God.”

(1 Corinthians 10:31)

“Do you not know that

your body is a temple 

of the Holy Spirit who is

in you, whom you have

received from God?”

(1 Corinthians 6:19).
BODY & SOUL: A CELEBRATION OF

HEALTHY EATING AND LIVING

WHAT IS BODY & SOUL?

Body & Soul is a health program developed for African American churches. The

program encourages church members to eat a diet rich in fruits and vegetables 

every day. The program goals are good health and to reduce the risk for serious

illnesses in the congregation. Just as the church nourishes our spirit, we also must

nourish our body.

WHY BODY & SOUL? 

African Americans are more likely than other groups to suffer from diseases related

to poor eating habits. These diseases include high blood pressure, diabetes, heart

disease, and many types of cancer. Eating a healthy diet rich in fruits and vegetables

may help lower your risk of these serious and often fatal diseases. 

HOW DOES BODY & SOUL WORK?

Body & Soul links a healthier lifestyle to deeper spiritual values. Inspiring talks and

testimonials from clergy and church leaders carry the Body & Soul message. Church

gatherings, activities, and workshops teach church members how to lead healthier,

more active lives. More fruits and vegetables served at meals and other church

functions help church members see how easy it is to include more fruits and

vegetables in their meals at home.

WHAT ARE THE BENEFITS OF BODY & SOUL?

Body & Soul congregations embrace and celebrate good health through good

nutrition. You will:

• Learn about the connection between health and spirituality

• Gain confidence that you can take charge of your health

• Create a church environment that promotes good health

• Increase the amount of fruits and vegetables you eat every day

• Improve health habits, like eating less fat and becoming more physically active

3 5
3 6

FRUITS AND VEGETABLES 

TO NOURISH YOUR BODY

Eating a healthy diet rich in fruits and vegetables every day promotes good health and may help lower your

chances for diseases like high blood pressure, heart disease, some types of cancer, and Type 2 diabetes. Too many 

African Americans suffer serious health problems and die from these diseases. Eating a healthy diet rich in fruits 

and vegetables every day may be one of the easiest things you can do to promote a healthy body and soul. 

IT’S EASY TO EAT YOUR FRUITS AND VEGETABLES.

One cup-equivalent of most fruits and vegetables is the amount that 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).

Women

AGE FRUITS VEGETABLES

19-30 2 cups 21/2 cups

31-50 11

/2 cups 21/2 cups

51+ 11

/2 cups 2 cups

19-50 2 cups 21

/2 cups

51+ 11

/2 cups 21/2 cups

19-50 2 cups 3 cups

51+ 2 cups 21

/2 cups

less active fairly active active

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

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

less active fairly active active

Men

AGE FRUITS VEGETABLES

19-50 2 cups 3 cups

51+ 2 cups 21

/2 cups

less 

active

19-30 2 cups 31

/2 cups

31+ 2 cups 3 cups

19-30 21

/2 cups 4 cups

31-50 21

/2 cups 31/2 cups

51+ 2 cups 3 cups

fairly active active

Boys

AGE FRUITS VEGETABLES

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

2-3 1 cup 1 cup

4-8 11

/2 cups 2 cups

9-13 2 cups 21

/2 cups

14-18 21

/2 cups 31/2 cups

less active fairly active active
THE HEALTH BENEFITS 

OF FRUITS AND VEGETABLES

Fruits and vegetables are a great source of many vitamins, minerals, and fiber your

body needs to stay healthy. They can help your body fight disease. Most fruits and

vegetables are also low in fat and calories. 

No vitamin pill or supplement can give you all that fruits and vegetables have to offer.

WHY FRUITS AND VEGETABLES ARE GOOD FOR CHILDREN

It All Begins in Childhood

African American youth have the highest rates of overweight and obesity among 

all children. The rate of 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, will lower

their chances for diseases later in life. These diseases include obesity, overweight,

diabetes, heart disease, high blood pressure, and cancer. Most African American 

kids 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 kids 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 choose more fruits and vegetables as adults. 

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 kids develop strong

muscles, bones, and teeth. 

3 7

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
3 8

WHY FRUITS AND VEGETABLES ARE GOOD FOR ADULTS

Help manage your weight

When combined with a healthy, active lifestyle, eating a healthy diet rich in fruits

and vegetables may help you manage your weight. Most fruits and vegetables 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 eat a satisfying amount of food when 

you eat more fruits and vegetables at meals and less food higher in fat and 

added sugar. For the best calorie control, eat fruits and vegetables raw or steamed. 

Or prepare them with very small amounts of added sauces, butters, or oils.

Lower your chances for some cancers

People who eat a healthy diet rich in fruits and vegetables have a lower chance 

of getting cancers of oral cavity and pharynx, larynx, lung, esophagus, stomach, 

and colon-rectum. 

Lower your chances for heart disease

Heart-healthy diets emphasize fruits, vegetables, whole grains, and fat-free 

or low-fat milk and milk products. They include lean meats, poultry, fish, beans,

eggs, and nuts. They are also low in saturated fats, trans fats, cholesterol, salt

(sodium), and added sugars. People who consume such diets are likely to lower 

their blood pressure and cholesterol and have a reduced risk of stroke and other

cardiovascular diseases.

Reduce high blood pressure

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

blood pressure followed a special eating plan. The people in this study saw their

blood pressure go down after only one month. The plan included 4 to 5 cups of

fruits and vegetables a day and 2 to 3 cups 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 beverages that contain sugar. It also 

includes moderate amounts of whole grains, fish, poultry, and nuts. People in 

the DASH study who had the lowest sodium intake had the biggest fall in blood

pressure. Too much sodium causes blood pressure to rise. Potassium helps balance

the effect of too much sodium on blood pressure. Fruits and vegetables are a 

great source of potassium.

Lower your chances for diabetes

Obesity and diet are strong risk factors for developing type 2 diabetes. So it is

important to be at a healthy weight. Get enough exercise and eat a healthy diet

rich in fruits and vegetables every day.

The Health Benefits of Fruits and Vegetables continued...
EAT FOR COLOR

It’s important to eat fruits and vegetables of different colors. Each color is a sign 

of different important nutrients that work together to help protect your health. 

Try fruits and vegetables from each of these color groups:

GREEN

Leafy greens, lettuce, green peppers, broccoli, green beans, peas, green cabbage,

green apples, green grapes, honeydew, kiwifruit

ORANGE/YELLOW

Carrots, sweet potatoes, butternut and winter squash, cantaloupe, oranges, lemons,

nectarines, peaches, mangoes, papayas

RED

Tomatoes, spaghetti sauce, tomato juice, red peppers, red onions, kidney beans, 

red lentils, apples, pink grapefruit, red grapes, strawberries, cherries, watermelon,

raspberries, cranberries

BLUE/PURPLE

Eggplant, purple grapes, plums, raisins, blueberries, blackberries, purple figs, dried

plums, black currants

WHITE

Cauliflower, mushrooms, onions, garlic, parsnips, shallots, turnips, ginger, jicama, 

bananas, pears

EASY WAYS TO ENJOY 

FRUITS AND VEGETABLES

• Make fruits and vegetables the focus of each meal instead of just side 

dishes — aim for half your plate. 

• Start your day with a piece of fruit or a handful of grapes or berries. 

• Snack on fruits throughout the day like apples, plums, or tangerines. 

• Eat raw vegetables with low-fat dip for snacks. 

• Eat a big salad at lunch.

• Enjoy your favorite beans and peas as a side dish or on top of your salad.

• Add fresh or frozen vegetables to your favorite pasta sauce, casserole, or 

main dish.

• Try fruit like berries or mango for dessert.

3 9
4 0

You can eat more fruits and vegetables

by making a few simple changes. Try 

these tips for getting your fruits and

vegetables every day.

• Eat an apple, orange, or other piece 

of fruit as a snack.

• Add strawberries, blueberries,

pineapple, and other fresh or 

frozen fruit to your breakfast.

• Top yogurt with fresh sliced fruit.

• Eat a big salad at lunch. 

• Snack on raw veggies with low-fat dip.

• Enjoy soups like vegetable, tomato,

and split pea.

• Add more beans and vegetables to

your chili.

• Add sliced tomatoes, onion, bell

peppers, different kinds of lettuce, 

sprouts, and sliced cucumbers to your

favorite sandwich or wrap.

• Add two sides of vegetables to your

dinner. For convenience, try frozen 

vegetables or some low-fat baked beans. 

• Order pizza with peppers, mushrooms,

spinach, or onions. Don't forget 

to add fresh tomatoes!

• Add frozen or fresh vegetables to a

casserole or omelet.

• Add vegetables like zucchini, carrots,

onion, or broccoli to pasta sauces.

WHEN EATING OUT:

• Order a salad at fast food and other

restaurants.

• Order main dishes that come with a

side of vegetables. Or ask for a side of

vegetables instead of the fries or rice.

• Try a vegetable-based main dish like

vegetable stir-fry.

• For dessert, order fruit — fresh,

poached, or baked.

AT THE GROCERY STORE:

The first step to eating more fruits and

vegetables each day is having them 

around to eat. The following shopping

tips can help you keep plenty of fruits

and vegetables at home. 

• Pick fresh fruits and vegetables that

are in season or grown locally. They

taste better and stay fresh longer. 

• Stock up on fresh fruits and vegetables

that last a week or more in the

refrigerator. Examples: apples, melons,

grapes, nectarines, oranges, pears,

blueberries, cherries, broccoli, Brussels

sprouts, beets, cabbage, cauliflower, 

onions, rutabaga, and turnips.

• Consider frozen vegetables and fruits.

They are already cut up. And they last 

in the freezer for several months.

Frozen are just as good for you as fresh.

• Stock up on canned beans for easy side

dishes. Try pinto beans, black beans, 

black-eyed peas, kidney beans, chic

peas, and low-fat baked beans.

FOR SOCIAL GATHERINGS:

• Serve a raw vegetable tray with 

low-fat dip.

• Serve sliced fresh fruit with low-fat

yogurt dip. 

• Set out a fruit bowl filled with fresh

apples, pears, oranges, or bananas. 

This works great for community

functions or Sunday school classes.

• For potlucks, bring a vegetable side

dish like green bean casserole or 

sautéed greens.

TIPS TO REACH YOUR FRUIT AND

VEGETABLE GOAL — START TODAY!
4 1

DOWN HOME HEALTHY — ENJOY YOUR

FAVORITE FAMILY RECIPES!

Healthy soul food tastes great. In fact, the basic staples of traditional soul food

include lots of healthy vegetables: dark leafy greens, sweet potatoes, and high-fiber

black-eyed peas. But they are often cooked with ham hocks, fat back, bacon, salt,

lard, shortening, and cooking grease. These add too much saturated fat, calories,

and salt to your food. 

The following tips make it easy to enjoy healthy soul food that tastes great:

• Steam your vegetables whenever you can. Use garlic, onions, and herbs for flavor.

Use very small amounts of butter, cheese, and sauces.

• Use more herbs and spices to flavor greens and other dishes. Cut down on salt. 

Try adding Spanish onion and black pepper to black-eyed peas.

• Always use low-fat (1% or 2%) or skim milk for cooking instead of whole milk 

or cream.

• Put away that deep fat fryer or frying pan. Try broiling, roasting, baking, grilling,

braising, or stir-frying with a little oil instead.

The following substitutions are other great ways to enjoy tasty and healthy cooking:

INSTEAD OF THIS: TRY THIS:

Ham hocks and fat back Turkey thighs

Pork bacon Turkey bacon, lean ham, Canadian bacon

Lard, butter, or other hard fats Small amount of vegetable oil

Pork sausage Ground turkey breast

Ground beef and pork Smoked turkey neck

Neck bone Skinless chicken thighs

Regular bouillons and broths Low sodium bouillon and broths

Cream Evaporated skim milk

Regular cheese Low fat or lite cheese

High fat cut of beef* Top round, eye of round, round steak, 

rump roast, sirloin tip, chuck arm, pot roast, 

short loin, extra lean ground beef

High fat cut of pork* Tenderloin, sirloin roast or chop, 

center cut loin chops

High fat cut of lamb* Foreshank, leg roast, leg chop, loin chop

*Sometimes, less tender cuts of meat like round or rump need marinating. To add

flavor and tenderize, use an oil-free marinade. Place meat and marinade in a

plastic bag and marinate for 1 to 2 hours at room temperature or overnight in

the refrigerator. Throw away the marinade. Don’t use it for basting while

cooking the meat.
EAT A COLORFUL VARIETY OF FRUITS 

AND VEGETABLES EVERY DAY

“Whether therefore ye eat or drink, or whatsoever ye do, do all unto the glory of God.”

(1 Corinthians 10:31)

I know how important it is to eat a diet rich in fruits and vegetables every day for

good health.

To help reach my fruit and vegetable goal, I pledge to do one or more of the

following starting today:

❑ Add extra fruits and vegetables to every meal

❑ Eat fruits and vegetables as snacks

❑ Keep plenty of ready-to-eat fruits and vegetables at my home

❑ Order a salad, side of vegetables, or fruit for dessert when eating out

❑ Other

_______________________________________________________________________

I pledge to support Body & Soul and the brothers and sisters in my congregation by

doing one or more of the following starting today:

❑ Bring healthy fruit and vegetable dishes to church functions 

❑ Bring fruits and vegetables to church as snacks for the children in Sunday School

❑ Attend at least ________ Body & Soul events at the church 

❑ Serve as a role model by eating a colorful variety of fruits and vegetables every day

❑ Other

_______________________________________________________________________

Signature
4 3

RESOURCES FOR INFORMATION,

SPEAKERS, AND MATERIALS

This section contains a list of organizations

that provide information on nutrition and

health. Many of these organizations have

state or local affiliates that can also provide

speakers or programs. You can also contact

community hospitals, and state or local

health departments in you area for materials

and presenters.

The 1890s Historically Black 

Land-Grant Universities

The 1890s are the nation’s 18 historically black

land-grant universities – from the Delta to the

Appalachians – serving the underserved and

reaching the unreached. Through their

academic programs in health, food and

nutrition, agriculture, education, and the social

sciences, the 1890s have the expertise to help

churches implement more effective programs. 

These universities can provide a variety 

of resources to churches including speakers

and volunteers from academic, health, 

and extension programs. There are also

opportunities for student service organizations

to work with Body & Soul churches. Contact

the Cooperative Extension Program office at

the university or college nearest you for

specific information on how they may assist

your Body & Soul activities.

Alabama A&M University, Normal, AL 35762,

Phone: 256/372-5943

Alcorn State University, Alcorn State, MS

39096-7500, Phone: 601/877-6118

Delaware State University, Dover, DE 19901,

Phone: 302/857-6400/6401

Florida A&M University, Tallahassee, FL

32307-4100, Phone 850/561-2644/2645

Fort Valley State University, Fort Valley, GA

31030-4313, Phone: 478/825-6296

Kentucky State University, Frankfort, KY

40601, Phone: 502/597-6389

Langston University, Langston, OK 73050,

Phone: 405/466-3836

Lincoln University, Jefferson City, MO 65102-

0029, Phone: 573/681-5109

North Carolina A&T State University,

Greensboro, NC 27411, Phone: 336/334-7691

South Carolina State University, Orangeburg,

SC 29117, Phone: 803/536-8466

Southern University and A&M College, Baton

Rouge, LA 70813, Phone: 225-771-2242

Tennessee State University, Nashville, TN

37209-1561, Phone: 615/963-5526

Tuskegee University, Tuskegee, AL 36088,

Phone: 334/727-8601

Prairie View A&M University, Prairie View, TX

77446, Phone: 936/857-2023

University of Arkansas at Pine Bluff, Pine

Bluff, AR 71601, Phone: 870/575-8529

University of Maryland Eastern Shore,

Princess Anne, MD 21853, 

Phone: 410/651-6206

Virginia State University, Petersburg, VA

23806, Phone: 804/524-5961

West Virginia State University, Institute, WV

251129-1000, Phone: 304/766-4291

American Cancer Society

1599 Clifton Road

Atlanta, GA 30329-4251

800-ACS-2345, www.cancer.org

The Society provides educational materials,

local programs, and speakers about nutrition

and cancer. Brochures and posters about

nutrition can be ordered through the 800

number. Healthy eating cookbooks are also

available through the 800 number and Web site.
4 4

American Diabetes Association

ATTN: National Call Center

1701 North Beauregard Street

Alexandria, VA 22311 

800-342-2383, www.diabetes.org

The Diabetes Association provides educational

materials, local programs, and speakers about

nutrition and diabetes. You can request

materials through the 800 number. Information

and tools are provided on the Web site, which

also has a section for African Americans.

The American Dietetic Association

120 South Riverside Plaza, Suite 2000

Chicago, IL 60606-6995

800-366-1655, www.eatright.org

The Dietetic Association can provide

educational materials and speakers about

healthy eating through the 800 number. You

can also download handouts from the Web site.

The American Heart Association

7272 Greenville Avenue

Dallas, TX 75231

800-AHA-USA-1, www.americanheart.org

The Heart Association can provide

educational materials, local programs, and

speakers about nutrition and heart disease. You

can request information and materials through

the 800 number. They also have information

and tools on their Web site.

The Centers for Disease 

Control and Prevention

4770 Buford Highway, NE, K-26

Atlanta, GA 30341

www.cdc.gov/nccdphp/dnpa

CDC provides information about nutrition and

preventing diseases on their Web site. They

provide fact sheets that can be downloaded

and photocopied. They also provide links to

other organizations.

5 A Day State Coordinators

www.cdc.gov/5aday

5 A Day State Coordinators are people who

work on nutrition programs in your state’s

Department of Health. They can provide

educational materials and information about

nutrition. The coordinator’s list provides the

name and contact information for the

coordinator in your state.

National Cancer Institute

5 A Day for Better Health Program

800-422-6237, www.5aday.gov 

www.9aday.cancer.gov

NCI provides information about the role of

fruits and vegetables in protecting good

health. You can request pamphlets and recipe

booklets through the 800 number. You can go

to the Web site to download fact sheets

about fruits and vegetables and health.

National Heart, Lung, and Blood Institute

www.nhlbi.gov

The NHLBI provides information about heart

disease, high blood pressure, and cholesterol.

They also provide heart healthy recipes,

and tools such as menu planners. This

information is available on their Web site. 

Produce for Better Health Foundation

5301 Limestone Road, Suite 101

Wilmington, DE 19808-1249

302-235-ADAY, www.5aday.org

www.aboutproduce.com

The Produce for Better Health Foundation

provides educational materials, brochures and

posters about the role of fruits and vegetables

in protecting good health. Some information

is also provided on the Web site. The

www.aboutproduce.com Web site provides

fact sheets about selecting, storing, and

serving fruits and vegetables. 
4 5

ABOUT THE NATIONAL CANCER INSTITUTE 

The National Cancer Institute (NCI) is the federal government’s main agency for cancer

research and training. The goal of the NCI is to eliminate suffering and death due to

cancer. NCI focuses on the cause, prevention, diagnosis, and treatment of cancer. It

conducts and supports research and training, distributes health information, and runs

other programs. 

NCI is committed to reducing cancer health disparities in the African American

community. The Body & Soul program is a key part of NCI’s campaign to encourage

African Americans to eat a diet rich in fruits and vegetables every day. NCI has the

following resources available to you and your church:

• Body & Soul: A Guide for Your Church — To request additional copies of the Body

& Soul guide, please call 1-800-422-6237.

• Peer Counselor Training — An interactive DVD to train peer counselors is available.

The DVD contains an interactive training video, peer counselor’s handbook, and peer

counseling coordinator’s guide. To order the DVD, go to www.5aday.gov.

• Men: Eat 9 A Day — A brochure for African American men. It explains the importance

of fruits and vegetables to good health, and provides easy tips for eating 9 a day. 

• The Cancer Information Service provides the latest and most accurate information

about cancer to the public, patients, their families, and health professionals. Call 

1-800-422-6237 for information and materials, including the Men: Eat 9 A Day

consumer brochure.

• Web sites — www.5aday.gov offers a range of information, tips and recipes 

to encourage all Americans to eat a diet rich in fruits and vegetables every day 

and includes a section dedicated to African American health.

ABOUT THE CENTERS FOR DISEASE

CONTROL AND PREVENTION

The Centers for Disease Control and Prevention (CDC) is recognized as the lead federal

agency for protecting the health and safety of people by providing credible information

to enhance health decisions, and promoting health through strong partnerships. CDC

serves as the national focus for developing and applying disease prevention and control,

environmental health, and health promotion and education activities designed to improve

the health of the people of the United States. The CDC works directly with the 5 A Day

State Coordinators. These State Coordinators are resources for the Body & Soul Program.

The following resources are available to you from CDC:

• Fruit and Vegetable of the Month (www.cdc.gov/5aday)

• Recipes using fruits and vegetables (www.cdc.gov/5aday)

• African Americans Take the 5 to 9 Challenge for Better Health — developed by the

South Carolina Department of Health and Environmental Control, available as a

PDF file at www.scdhes.gov/nutrition.

If you are interested in any of these services or would like assistance in your

community, contact CDC at 770-488-6044.
4 6

ABOUT THE AMERICAN CANCER SOCIETY

The American Cancer Society is a nationwide community-based voluntary health

organization. The American Cancer Society is dedicated to wiping out cancer as a

major health problem. They work to prevent cancer, lessen suffering, and save lives

through research, education, advocacy, and service. 

As one of the partners in creating Body & Soul, the American Cancer Society

congratulates you for taking on this important issue. As you begin to see success in

maintaining healthy eating habits, you may be interested in other programs and

services. Here are a few things available to you and your church.

• Body & Soul Incentive Items — A variety of items to support your church’s activities

are available via 1-800-ACS-2345 or www.cancer.org.

• Information and Referral — You can reach the American Cancer Society 24 hours a

day, every day of the year at 800-ACS-2345 or www.cancer.org. You can talk with

information specialists about cancer prevention, early detection, treatment, and

supportive care. 

• Help in Quitting Smoking — The American Cancer Society can help you double

your chances of quitting successfully.

• Early Detection — You can start programs like “Tell A Friend.” This program helps

women over 40 remember to get an annual mammogram. Another early detection

program is “Let's Talk About It.” This program encourages men to become aware

of prostate cancer risks and screening.

• Patient and Cancer Survivor Support — There are several programs for people in

your community. “Reach to Recovery” is one program for breast cancer patients.

“Look Good...Feel Better” and the “tlc” catalog are programs that offer help with

some of the appearance issues that go along with cancer treatment. “Man to

Man” is available for men dealing with prostate cancer. All cancer patients and

survivors can access the “Cancer Survivors Network” at www.acscsn.org

• Volunteer — There are many ways to get involved with the American Cancer

Society and help more people access the information and support they need.

If you are interested in any of these services or would like more assistance in your

community, contact the American Cancer Society at 800-ACS-2345 or www.cancer.org.
4 7

Body & Soul: A Celebration of Healthy

Eating and Living — A Guide for Your

Church was developed as part of the

National Cancer Institute’s (NCI)

commitment to promote healthy eating

and active lifestyles in African American

churches nationwide. 

Special thanks to Andrew von

Eschenbach, M.D., Director of NCI;

Edward Maibach, M.P.H., Ph.D., Director

of the NCI Center for Strategic

Dissemination; and Robert T. Croyle,

Ph.D., Director of the NCI Division of

Cancer Control and Population Sciences

for their leadership and support.

Contributors:

NCI National 5 A Day for Better Health

Program staff:

Lorelei DiSogra, Ed.D., R.D., 

Director, 5 A Day Program 

Valerie Green, M.S., M.P.H., 

Nutrition Program Manager

Traci Otey Blunt, B.S., 

Partnership and Outreach Manager

Alexis Williams, M.P.H., C.H.E.S.

Health Education Specialist

NCI would like to acknowledge the

contributions and hard work of the

following individuals and organizations: 

Marci Kramish Campbell, Ph.D.,

University of North Carolina Department

of Nutrition, School of Public Health and

the UNC Lineberger Comprehensive

Cancer Center

Ken Resnicow, Ph.D., University of

Michigan Comprehensive Cancer Center

and School of Public Health 

The American Cancer Society staff and

volunteers who participated in the Body

& Soul pilot program. This Guide builds on

the original program and implementation

guides developed by the American Cancer

Society for the pilot project.

Hats in the Belfry, Baltimore, MD

Porter Novelli, Washington, D.C.

Riffenburgh and Associates,

Albuquerque, NM

Pastor Review Group:

Rev. Glovioell Rowland, Ph.D., Chair

Pasadena Church of God, Pasadena, CA 

Bishop Melvin Clark, Sr. 

Church In the Round, Aliquippa, PA

Rev. Donald L. Solomon

Lily Grove Missionary Baptist Church,

Birmingham, AL

Pastor Ronnie Williams

Lily Grove Missionary Baptist Church,

Birmingham, AL 

Gale Pearson, M.S., R.D., C.D.E., C.L.C.

Advisor to the Review Group

First Baptist Church, Hampton, VA

ACKNOWLEDGEMENTS

Suggested Citation: 

National Cancer Institute (2004). Body & Soul: A Celebration of Healthy 

Eating & Living, A Guide for Running the Program in Your Church. (NIH Publication No. 04-5544). Bethesda, MD. 
4 8

NOTES