La fibra en las frutas y en las verduras

Los mercados al aire libre y las granjas locales en agosto son todo un espectáculo visual, donde se encuentran jugosos melocotones, ejotes frescos, tomates maduros y elotes. Estas frescas y deliciosas frutas y verduras –que están siendo celebradas durante el National Farmers Market Week- ayudan a prevenir el aumento de peso, reducen el riesgo de enfermedades crónicas, y además aumentan la energía y la salud del corazón. Por eso, deberíamos de comer cinco o más porciones al día. Como parte del programa de UnidosUS (anteriormente NCLR, por sus siglas en inglés) Comprando Rico y Sano, trabajadores de la salud de la comunidad, llamados promotores de salud, están ayudando a las personas a comer más frutas y verduras. En sus charlas nutritivas ofrecen tips para comprar más sano en los mercados al aire libre y en el supermercado.

La mayoría de nosotros sabemos que las frutas y las verduras son nutritivas, libres de colesterol, y naturalmente bajas en grasas y calorías. También son una buena fuente de fibra, la cual ayuda a mantener los niveles de energía y hacen que las personas se sientan llenas durante un largo período de tiempo con menos calorías. La fibra también juega un papel importante ya que baja los niveles de colesterol y regula nuestro sistema digestivo. Es fundamental comer suficiente fibra dado a que previene el aumento de peso o el adelgazamiento, reduce el riesgo de enfermedades cardíacas, diabetes y algunos tipos de cáncer.

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Need More Fiber? Eat Your Fruits and Veggies!

The farmers market and local farms in August are a visual feast featuring juicy peaches, fresh green beans, ripe tomatoes, and sweet corn. Fresh, delicious fruit and vegetables—being celebrated during National Farmers Market Week—help prevent weight gain, reduce the risk of chronic disease, and increase energy and heart health. We should eat five or more servings daily. As part of UnidosUS’s (formerly NCLR) Comprando Rico y Sano program, community health workers—known as promotores de salud—are helping people eat more fruit and vegetables. Their nutrition education classes—or charlas—offer tips on healthy shopping at farmers markets and grocery stores.

Most of us know that fruits and vegetables are nutritious, cholesterol-free, and naturally low in fat and calories. They are also a good source of fiber which helps maintain energy levels and makes people feel full for longer periods of time with fewer calories. Fiber also plays a role in lowering cholesterol levels and keeping our digestive systems regular. Eating enough fiber is critical to help prevent weight gain or lose weight, and reduce the risk of heart disease, diabetes, and some cancers.

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Happy National Farmers Market Week!

Summer is prime time for fresh fruit and vegetables and nowhere is that more apparent than at your neighborhood farmers market, where you can find something delicious to eat in every color of the rainbow. Find a farmers market near you in the U.S. Department of Agriculture’s (USDA) Farmers Markets Directory.

IMG_1509Visiting a farmers market is a great way to make healthy food choices and support local farmers. The number of farmers markets that accept SNAP (Supplemental Nutrition Assistance Program) benefits keeps growing. Some farmers markets even participate in the Double Up program, which doubles the value of SNAP benefits spent, making it a great way to stretch your dollars. If you aren’t sure if you qualify for SNAP benefits, the USDA’s website has information about eligibility and enrollment. You can also take a look at NCLR’s list of community organizations that can help you with SNAP.

IMG_1632 (1)We are proud of the work of El Centro, our community partner in Kansas City, Kansas, which is promoting the fresh, seasonal foods available at farmers markets to the Latino community. An NCLR Affiliate, El Centro works closely with us on the Comprando Rico y Sano health program and provides tours of farmers markets to share insights on nutrition and help people learn how to eat healthily on a limited budget. These tours are part of the $5 dollar grocery tour challenge in which program participants are asked to purchase the ingredients for a healthy meal for $5 to feed a family of four. Enjoy the beautiful photos from El Centro’s tour of a farmers market!

This blog post is part of Comprando Rico y Sano, a program supported by the Walmart Foundation and General Mills, Inc.