Fruits & Veggies—More Matters™


Program Information

Why fruits and vegetables?

Get more…because more matters!

There are so many reasons to eat fruits and vegetables every day.  Fruits and veggies are packed full of disease-fighting vitamins, minerals, fiber, phytochemicals, antioxidants and complex carbohydrates.  And they’re naturally low in calories, sodium, cholesterol and most are fat-free. 

A balanced diet rich in fruits and vegetables is vital to maintaining a healthy weight and may reduce your risk of many diseases!

Eating more fruits and veggies and getting more physical activity helps families be at their best! Here are some ways nutrients found in fruits and vegetables benefit you:

Nutrient What it does Some Sources

Dietary fiber normalizes bowel movements and can lower cholesterol.

Diets rich in fiber have been shown to have a variety of benefits including reduced risk of coronary artery disease. 

Fiber can also make you feel full, which may help you to eat less and lose weight.

  • Artichokes
  • Black beans
  • Black-eyed peas
  • Chickpeas (garbanzo beans)
  • Kidney beans
  • Lentils
  • Lima beans
  • Navy beans
  • Pinto beans
Folate (Folic Acid)

Folate may help to reduce your risk of heart disease. 

Healthy diets with adequate folic acid have also been shown to reduce a woman’s risk of having a child with a brain or spinal cord defect.

  • Asparagus
  • Black-eyed peas
  • Cooked spinach
  • Great Northern beans
Potassium Diets rich in potassium may help maintain a healthy blood pressure.
  • Beet greens
  • Carrot juice
  • Cooked greens
  • Lima beans
  • Sweet potatoes
  • Tomato paste
  • Tomato puree
  • White beans
  • White potatoes
Vitamin A Helps keep eyes and skin healthy; helps to protect against infections.
  • Cantaloupe
  • Carrots
  • Collard greens
  • Kale
  • Mustard greens
  • Pumpkin
  • Red peppers
  • Spinach
  • Sweet potatoes
  • Turnip greens
  • Winter squash
Vitamin C Helps heal cuts and wounds; keeps teeth and gums healthy.
  • Broccoli
  • Brussels sprouts
  • Cauliflower
  • Green peppers
  • Kiwi
  • Mangoes
  • Oranges
  • Red pepper
  • Strawberries
  • Sweet potatoes
  • Tomato juice

Fruits & Veggies—More Matters™ resources

Click on these links for more information and resources on fruits and vegetables.

  • The Produce for Better Health Foundation (PBH)

The Produce for Better Health Foundation (PBH) is a non-profit foundation representing members of the produce industry. Their website,, has loads of information and resources, as well as recipes, tips and fun activities for kids and families.

The Centers for Disease Control and Prevention (CDC) is the government partner of this national program. Their website has great info for consumers and professionals, as well as recipes and tips to help you get more fruits and veggies every day.