Penaloza, Linda

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University of New Mexico

University of New Mexico
UNM Digital Repository
Obesity/Physical Activity Fact Sheets Facts & Briefs
2006
Fact Sheet #3; July 2006
Linda Penaloza
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Penaloza, Linda. "Fact Sheet #3; July 2006." (2006). https://digitalrepository.unm.edu/prc-em-obesity/1
facts about: fruits and vegetables for better health
• People whose diets are rich in fruits and vegetables 
have the lowest levels of obesity. 
  
 Source: Lin B-H, Morrision Mentzer R. Higher Fruit Consumption Linked with Lower Body
        Mass Index. USDA, Economic Research Service.  
 http://www.ers.usda.gov/publications/FoodReview/DEC2002/frvol25i3d.pdf, 2004.
• Fruits and vegetables are full of benefi cial vitamins, 
minerals, phytochemicals and other nutrients.  They 
are also high in fi ber, and contain few calories.
• Replacing some higher-calorie foods with fruits and 
vegetables has been shown to help people eat fewer 
calories, and thus control body weight.
• Foods like fruits and vegetables that are high in fi ber 
can be consumed in satisfying portions and continue 
to make one feel full long after a meal. This may help 
reduce how much people eat over the course of the 
day.
Source: National Center for Chronic Disease Prevention and Health Promotion Division of 
Nutrition and Physical Activity.  Can Eating Fruits and Vegetables Help People of 
Manage Their Weight? Centers for Disease Control and Prevention.  
 http://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/rtp_practitioner_10_07.pdf, 2004.
 Rolls, BJ, Ello-Martin JA, Tohill BC. What can intervention studies tell us about the 
relationship between fruit and vegetable consumption and weight management? 
Nutr Rev.  Jan 2004;62(1):1-17.
#3 in a series
New Mexico’s Prevention Research Center Fact Series
research shows        recommendations
The 2005 Dietary Guidelines for Americans 
recommend that everyone eat a total of 21⁄2 to 61⁄2 
cups of fruits and vegetables daily depending on 
activity level, age and body size.  On average 1 
serving = 1⁄2 cup.
Go to the MyPyramid website [www.mypyramid.gov] to get 
personalized dietary guidance.
Eat the recommended servings of fruits and 
vegetables while staying within your individual 
energy needs.  For example, the average adult 
needs 2,000 calories a day and should consume at 
least 2 cups (4 servings) of fruit and 21⁄2 cups 
(5 servings) of vegetables per day.
Choose a variety of colorful fruits and vegetables 
each day.  They can be either fresh, frozen, canned, 
or dried.  
Source:  United States Department of Health and Human Services and The United  
               States Department of Agriculture, 2005 Dietary Guidelines for Americans. 
               6th ed. Washington, DC: Government Printing Offi ce; 2005.
     July 2006
We have known for a long time that balanced nutrition is essential for a healthy 
life. Specifi cally, research shows that eating fruits and vegetables can reduce the risk of developing 
chronic diseases such as diabetes and some forms of cancer, and ease the effects of aging. Therefore, 
programs that support New Mexicans eating more fruits and vegetables can contribute to improved health 
outcomes, including reducing overweight and obesity. 
Source:  Hyson D. The Health Benefi ts of Fruits and Vegetables:  A Scientifi c Overview for Health Professionals.  
 Produce for Better Health Foundation. http://www.5aday.com/html/research/consumptionstats.php#coming. 2004.
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This fact series is being provided to you by New Mexico’s 
Prevention Research Center+.  Our goal is to translate 
research into improved national, state, and local public health 
policies and practices.
+Funded through the Centers for Disease Control and Prevention Cooperative Agreement 
U48-CCU6108180/08
For a full list of sources cited in this Fact Sheet, and for more information about 
this topic, see http://hsc.unm.edu/chpdp or contact: Linda J. Peñaloza, Ph.D. at 
LPenaloza@salud.unm.edu.
Department of Pediatrics
Prevention Research Center
MSC 11 6145
1 University of New Mexico
Albuquerque, NM 87131
Phone: 505.272.4462   Fax: 505.272.4857
http://hsc.unm.edu/chpdp
fruits and vegetables 
for better health
  Fruit and Vegetable Pilot Project—
During the 2002-2003 school year the 
USDA Fruit and Vegetable Pilot Program 
provided free fruits and vegetables to 
children in the Zuni Public School District 
in New Mexico and 100 schools across 4 
other states. Schools provided the fruits and 
vegetables through kiosks and classrooms. 
Many parents reported that their children 
came home less hungry, and that they were 
asking for fruits and vegetables at home.
One school principal said “we are privileged 
[to have the program], ….[I’ve] never seen 
anything like this.  Diabetic or not, this is a 
good program….”
  The Federal government is now 
permanently funding the FFVP through the 
Child Nutrition and WIC Reauthorization 
Act; and for the 2004-2005 school year 3 
new schools and 2 more American Indian 
tribal organizations were added to the 
program.
Source: Buzby JC, Guthrie JF, Kantor LS. Evaluation of the USDA Fruit 
and Vegetable Pilot Program: Report to Congress: Food Assis-
tance and Nutrition Research Program, Food and Rural Econom-
ics Division, Economic Research Service, U.S. Department of 
Agriculture; May 2003. 
“For optimum health, scientists say eat a 
rainbow of colors.  Your plate should look 
like a box of crayolas.”  
 - Janice M. Horowitz, TIME, January 12, 2002.
 Red or Green? (or yellow or 
 purple or blue or white)
Check out these colorful fruits and vegetables, and 
some of the associated health benefi ts of eating 
them:
Red and green chile are sources of the powerful 
antioxidants vitamins A, C, and E. 
Blue and purple fruits and vegetables support 
memory function and have anti-aging benefi ts.
Green fruits and vegetables help maintain your 
vision, and build strong bones and teeth.
White fruits and vegetables help support heart 
health and maintain healthy levels of cholesterol.
Yellow and Orange fruits and vegetables 
support a healthy immune system, heart and vision 
health, and lower your risk for some cancers.
 fruits and vegetables support heart health,
      memory function, and healthy urinary tract 
      function.
Source: National 5-A-Day Partnership. Eat Your Colors! Produce for Better Health
    Foundation. May 4, 2005. http://www.5aday.org/index.php, 2005
Eating a variety of colorful fruits and vegetables 
is a delicious and easy way to get a wide range 
of vitamins, minerals, fi ber, and phytochemicals 
your body needs to stay healthy.
What Works in New Mexico


Fact Sheet #3; July 2006

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