Fruits and Vegetables

Hundreds of research studies show that the consumption of vegetables and fruits leads to reductions in risk for many major health problems, including heart disease, stroke, high blood pressure, diabetes, and some cancers, as well as better weight management.

For weight management:

Eating more vegetables and fruits aids weight loss and weight maintenance.

Many researchers, including those from the National Cancer Institute and the CDC (Centers for Disease Control and Prevention), have concluded that eating more vegetables and fruits (which are naturally low in calories and high in fiber) is a very effective way for people to manage their weight.

HMR recommends a minimum of five cups of fruits and vegetables per day, enabling participants to replace higher calorie foods with the lower calories of vegetables and fruits. This helps people feel full and satisfied while lowering caloric intake and improving nutrition.

Eating vegetables and fruits is a positive behavior – something people can do:

Too often, dieters are told what not to eat. Research has found that diets are more successful when they focus on positive “to-do” behaviors, as we teach at HMR, rather than on “not-to-do” behaviors.

Health benefits:

Vegetables and fruits help reduce the risk of most major diseases. Vegetables and fruits provide essential vitamins, minerals, fiber, and other substances critical for good health. Research has found that the health benefits of vegetables and fruits can impact cancer, cardiovascular disease, high blood pressure, stroke, lung function, diabetes, obesity, longevity, aging, neurodegenerative disease (e.g., Alzheimer’s), skin health, diverticulosis, arthritis, birth defects, and vision health.

Varying fruit and vegetable colors is key:

The more varied the colors of the vegetables and fruits in a diet, the greater the intake of phytochemicals (natural plant substances which protect health). The protection from eating one color – red, green, yellow-orange, light (white), dark (blue-purple) – is generally different but complimentary to that of other colors.

Every little bit helps:

According to research, increasing vegetable and fruit servings by just a little bit – even one serving a day – can have a positive health benefit. HMR has helped hundreds of thousands of people increase their intake of vegetables and fruits to five or more full-cup servings every day – substantially more than most Americans.

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