What are Fruggies?
Fruggies are the combination of fruits and vegetables.
Why does the Fit Livin' Fuel plan classify fruits and vegetables together as fruggies?
There are technical differences between fruits and vegetables but nutritionally they are very similar. They are low in fat, low in calories and contain similar vitamins, minerals, antioxidant and phytonutrient properties. Phytonutrients are substances in plants that give them their bright colors. Fruggies of same color tend to have the same healthful components.
Why are Fruggies Unlimited on the Fit Livin' Fuel List?
It is no secret that fruits and vegetables are good for the body. Despite their large number of nutritional advantages they are one of the most under-consumed foods. Research show that if we would increase our intake of fruits and vegetables to just 2 ½ cups per day that cancer rates would drastically decline. Fruggies not only protect against cancer but reduce the risk for heart disease, reduce the risk of premature aging, improve digestive health, increase bone strength, boost immunity and much, much more!
Daily Tips for choosing Fruggies:
- Choose fresh or frozen vegetables.
- Limit canned vegetables and vegetable juices due to their high sodium content.
- Choose fresh, frozen or canned fruit without any added sugars most often.
- Limit fruit juices and fruit canned in heavy syrups.
- Choose dried fruit and fruit canned in light syrup less often due to their higher concentration of calories.
- Prep (clean and cut) fruggies in advance for a convenient add in to any meal or snack.
- Choose Colorful Fruggies! This indicates they are high in the phytonutrients that benefit our health.
Why Choose Fruggies of a Variety of Colors?
The phytonutrients in red fruggies are carotenoids and anthocyanins. These phytonutrients reduce your risk for heart disease, cancer, prostate problems, and reduces skin damage from the sun. Red fruggies also help memory function and maintain urinary tract health.
Some examples of Red Fruggies include: Red apples, Red grapes, Pink/red grapefruit, Pomegranate, Cranberries, Cherries, Raspberries, Strawberries, Red peppers, Red cabbage, Radishes, Radicchio, Red onion, Red potatoes, Tomatoes.
Yellow fruggies are high in the antioxidant Vitamin C. Vitamin C is an immune booster, keeps teeth and gums healthy, helps to heal cuts, helps to absorb iron, prevent inflammation, improve circulation and therefore prevents heart disease.
Some examples of Yellow Fruggies include: Yellow Apples, Lemons, Pineapple, Yellow Watermelon, Yellow pepper, Summer squash, Corn,
Carotenoids are the powerful phytonutrients in orange foods. Carotenoids help prevent cancer, heart disease and boost our immunity. Orange fruggies are also a great source of Vitamin C.
Some examples of Orange Fruggies include: Apricots, Cantaloupe, Mango, Nectarines, Oranges, Papaya, Peaches, Tangerines, Carrots, Pumpkin, Sweet Potatoes, Orange peppers, Watermelon
These fruggies have the phytonutrients sulforaphane and indoles, which both prevent cancer. They are also good for the circulatory system and are a good source of B vitamins, Vitamin C and Vitamin K.
Green Fruggies include: Avocado, Green apples, Green grapes, Honeydew melon, Kiwi, Limes, Green pears, Artichokes, Arugula, Broccoli, Brussel sprouts, Green beans, Cabbage, Celery, Cucumber, Kale, Spinach
The strong phytonutrients in white fruggies are called allicin and allium, which create an anti-bacterial, anti-fungal, and anti-viral environment in the body. White fruggies have been linked to lowering your risk for heart disease and cancer.
White Fruggies Include: Bananas, White peaches, White nectarines, Cauliflower, Chives, Fennel, Garlic, Ginger, Green onion, Jerusalem artichoke, Jicama, Leeks, Mushrooms, White onions, White potatoes, Shallots
These fruggies are great for their anti-aging properties. These foods have tons of antioxidants, specifically anthocyanins and phenolics and are a great source of Vitamin C. Again, these phytonutrients lower your risk for developing heart disease and cancer.
Blue Fruggies Include: Blackberries, Blueberries, Figs, Purple grapes, Plums, Prunes, Raisins, Eggplant, Purple potatoes.