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Nutrition

Vegetable Benefits

​

What are the benefits of eating vegetables?

  • Eating vegetables can greatly reduce risk of chronic illnesses

​

  • Source of many nutrients such as potassium, fiber, folic acid, and vitamins A, E, and C

    • Potassium helps maintain good blood pressure

    • Dietary Fiber lowers risk of heart disease by lowering your blood cholesterol levels

​

  • Folic Acid helps form healthy red blood cells

​

  • Certain vegetables such as broccoli, tomatoes, spinach, and garlic are super foods (they are extra-beneficial to one’s health)

​

  • Adding vegetables into your diet can reduce the risk of a stroke and cancer

Vegetable Benefits

​

What are the benefits of eating vegetables?

  • Eating vegetables can greatly reduce risk of chronic illnesses

​

  • Source of many nutrients such as potassium, fiber, folic acid, and vitamins A, E, and C

    • Potassium helps maintain good blood pressure

    • Dietary Fiber lowers risk of heart disease by lowering your blood cholesterol levels

​

  • Folic Acid helps form healthy red blood cells

​

  • Certain vegetables such as broccoli, tomatoes, spinach, and garlic are super foods (they are extra-beneficial to one’s health)

​

  • Adding vegetables into your diet can reduce the risk of a stroke and cancer

Vegetable Benefits

​

What are the benefits of eating vegetables?

  • Eating vegetables can greatly reduce risk of chronic illnesses

​

  • Source of many nutrients such as potassium, fiber, folic acid, and vitamins A, E, and C

    • Potassium helps maintain good blood pressure

    • Dietary Fiber lowers risk of heart disease by lowering your blood cholesterol levels

​

  • Folic Acid helps form healthy red blood cells

​

  • Certain vegetables such as broccoli, tomatoes, spinach, and garlic are super foods (they are extra-beneficial to one’s health)

​

  • Adding vegetables into your diet can reduce the risk of a stroke and cancer

Vegetable Benefits

​

What are the benefits of eating vegetables?

  • Eating vegetables can greatly reduce risk of chronic illnesses

​

  • Source of many nutrients such as potassium, fiber, folic acid, and vitamins A, E, and C

    • Potassium helps maintain good blood pressure

    • Dietary Fiber lowers risk of heart disease by lowering your blood cholesterol levels

​

  • Folic Acid helps form healthy red blood cells

​

  • Certain vegetables such as broccoli, tomatoes, spinach, and garlic are super foods (they are extra-beneficial to one’s health)

​

  • Adding vegetables into your diet can reduce the risk of a stroke and cancer

Eat, Live, and Be Healthy

​

What are the benefits of eating vegetables?

  • Eating vegetables can greatly reduce risk of chronic illnesses

​

  • Source of many nutrients such as potassium, fiber, folic acid, and vitamins A, E, and C

    • Potassium helps maintain good blood pressure

    • Dietary Fiber lowers risk of heart disease by lowering your blood cholesterol levels

​

  • Folic Acid helps form healthy red blood cells

​

  • Certain vegetables such as broccoli, tomatoes, spinach, and garlic are super foods (they are extra-beneficial to one’s health)

​

  • Adding vegetables into your diet can reduce the risk of a stroke and cancer

Eat, Live, and Be Healthy

​

What are the benefits of eating vegetables?

  • Eating vegetables can greatly reduce risk of chronic illnesses

​

  • Source of many nutrients such as potassium, fiber, folic acid, and vitamins A, E, and C

    • Potassium helps maintain good blood pressure

    • Dietary Fiber lowers risk of heart disease by lowering your blood cholesterol levels

​

  • Folic Acid helps form healthy red blood cells

​

  • Certain vegetables such as broccoli, tomatoes, spinach, and garlic are super foods (they are extra-beneficial to one’s health)

​

  • Adding vegetables into your diet can reduce the risk of a stroke and cancer

Additional Resources

Additional Resources

All About Lycopene

 

What is it?

     Lycopene is the substance that is responsible for the bright red color in certain foods, though very well known in tomatoes.

 

Why is it important?

     Lycopene has various health benefits, making tomatoes one of the healthiest foods you can eat.

 

What are the health benefits?

  • Lycopene is an antioxidant

    • Maintains healthy cell membranes, which screen what goes in and out of cells. A healthy cell membrane will allow good nutrients in and prevent harmful toxins from entering, also removing cellular junk

    • Healthy cell membranes prevent diseases

      • Many forms of cancer (prostate, breast, lung, bladder, ovaries, colon, and pancreas)

      • Lycopene is also used for treating human papilloma virus (HPV) infection, which is a major cause of uterine cancer.

      • Heart diseases

      • Infertility

      • Diabetes

  • It also acts as an anti-ager and keeps the skin looking younger

  • Acts as an internal sunscreen that protects your skin from sunburn

  • Prevents cataracts

  • Also prevents osteoporosis (condition when bones become weak and brittle)

All About Lycopene

 

What is it?

     Lycopene is the substance that is responsible for the bright red color in certain foods, though very well known in tomatoes.

 

Why is it important?

     Lycopene has various health benefits, making tomatoes one of the healthiest foods you can eat.

 

What are the health benefits?

  • Lycopene is an antioxidant

    • Maintains healthy cell membranes, which screen what goes in and out of cells. A healthy cell membrane will allow good nutrients in and prevent harmful toxins from entering, also removing cellular junk

    • Healthy cell membranes prevent diseases

      • Many forms of cancer (prostate, breast, lung, bladder, ovaries, colon, and pancreas)

      • Lycopene is also used for treating human papilloma virus (HPV) infection, which is a major cause of uterine cancer.

      • Heart diseases

      • Infertility

      • Diabetes

  • It also acts as an anti-ager and keeps the skin looking younger

  • Acts as an internal sunscreen that protects your skin from sunburn

  • Prevents cataracts

  • Also prevents osteoporosis (condition when bones become weak and brittle)

The Truth about Carbohydrates

​

 It’s no secret that carbs have become a villain in many people’s diets. People who are trying to lead a healthy lifestyle try to avoid them at all costs. However, some say that there are carbs that are good for you. So, who is correct? The answer is both, so I will explain the two sides to this case.

 

 

                   Good Carbs                     vs.                      Bad Carbs

                                                                                   - Bad Carbs are Simple Carbs

                                                                                               They have little fiber and                                                                                                             provide no benefit to your body

 

                                                                                       - They are okay to have on occasion                                                                                             but you should stick to the complex                                                                                           carbs with high amounts of fiber

 

​

                                                                                             Examples: - Soda                                                                                                                                            - Candy                                                                                                                                           - Artificial syrups                                                                                                                           - Sugar                                                                                                                                          - White rice, white                                                                                                                          bread, and pasta                                                                                                                       - Potatoes                                                                                                                                      - Pastries and desserts

 

 

​​So… always choose the carbs in fruits and vegetables over the carbs in white breads and starches!

- These are foods with longer chains of sugars so they break down more evenly over longer periods of time in your body

 

- These are also foods with high amounts of fiber which is a very important part of your diet

 

- These carbs provide your body with important vitamins, fiber, and minerals

​

Examples

- Vegetables

- Beans

- Whole grains

- These are foods with longer chains of sugars so they break down more evenly over longer periods of time in your body

 

- These are also foods with high amounts of fiber which is a very important part of your diet

 

- These carbs provide your body with important vitamins, fiber, and minerals

​

Examples

- Vegetables

- Beans

- Whole grains

The Truth about Carbohydrates

​

 It’s no secret that carbs have become a villain in many people’s diets. People who are trying to lead a healthy lifestyle try to avoid them at all costs. However, some say that there are carbs that are good for you. So, who is correct? The answer is both, so I will explain the two sides to this case.

 

 

                   Good Carbs                     vs.                      Bad Carbs

                                                                                   - Bad Carbs are Simple Carbs

                                                                                               They have little fiber and                                                                                                             provide no benefit to your body

 

                                                                                       - They are okay to have on occasion                                                                                             but you should stick to the complex                                                                                           carbs with high amounts of fiber

 

​

                                                                                             Examples: - Soda                                                                                                                                            - Candy                                                                                                                                           - Artificial syrups                                                                                                                           - Sugar                                                                                                                                          - White rice, white                                                                                                                          bread, and pasta                                                                                                                       - Potatoes                                                                                                                                      - Pastries and desserts

 

 

​​So… always choose the carbs in fruits and vegetables over the carbs in white breads and starches!

Vegetable Benefits

Kale

Low in carbs, high in protein

​

Helps with weight loss

 

Boosts your immune system 

Zucchini

Prevents heart attacks and strokes

 

Lowers blood pressure

 

Anti-Inflammatory

Prevents heart attacks and strokes

 

Lowers blood pressure

 

Anti-Inflammatory

Peppers

Keeps skin youthful

 

Lots of antioxidants

 

Low in calories

Keeps skin youthful

 

Lots of antioxidants

 

Low in calories

Tomatoes

Helps with digestion

 

Helps your vision

 

Prevents gallstones

Helps with digestion

 

Helps your vision

 

Prevents gallstones

Dinner Plate

Portion Size

Dinner Plate

Portion Size

50% Fruits and Veggies

25% Whole Grains

25% Lean Proteins

50% Fruits and Veggies

25% Lean Proteins

Although, many think of veggies as a side to a meal, they are supposed to make up the half the plate! They are just as important at meat or grains, so don’t forget about them!

Low in carbs, high in protein

​

Helps with weight loss

 

Boosts your immune system 

Although, many think of veggies as a side to a meal, they are supposed to make up the half the plate! They are just as important at meat or grains, so don’t forget about them!

25% Whole Grains

Good Food… Good Mood

​

Studies have found that the way you eat contributes significantly to how you feel. Lets take a look at this theory.

 

  • An unhealthy diet is associated with depression

    • Diets with high sugar and processed food

  • Eating excessive amounts of sugar is linked to addiction

    • The craving you get to eat sugary food is the same craving you get for addictive drugs

  • Your body seeks sugar when under stressed

    • To relieve stress, exercise and eat healthy- living a healthy lifestyle makes you feel good

Good Food… Good Mood

​

Studies have found that the way you eat contributes significantly to how you feel. Lets take a look at this theory.

 

  • An unhealthy diet is associated with depression

    • Diets with high sugar and processed food

  • Eating excessive amounts of sugar is linked to addiction

    • The craving you get to eat sugary food is the same craving you get for addictive drugs

  • Your body seeks sugar when under stressed

    • To relieve stress, exercise and eat healthy- living a healthy lifestyle makes you feel good

Questions or looking to get involved? Lettuce help!

We are always looking to grow the program and get more farms, families, and volunteers involved! We'd love to hear from you—contact us by phone or email.

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