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When it comes to good nutrition, all forms of fruits and vegetables matter—fresh, frozen, canned, dried and 100% juice. With 200+ options and a variety of convenient packaging to make fruits and vegetables easy to store and easy to serve, there’s bound to be something to please everyone!
 
Fresh, Frozen, Canned, Dried, 100% Juice - All forms of fruits and vegetables matter
  • Most frozen and canned foods are processed within hours of harvest, so their flavor and nutritional value are preserved. 5 Facts about Canned Foods
  • Studies show that recipes prepared with canned foods had similar nutritional values to those prepared with fresh or frozen ingredients.
  • Canned foods are "cooked" prior to packaging, so they
    are recipe-ready.
  • Frozen foods also require little preparation—washing
    and slicing, for instance, is already done.

 

All forms of fruits and vegetables count toward your daily recommendation.
See Frozen Fruit & Veggie Recipes

 
 

Videos

 

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Canning Videos > From home canning to the canning process to sustainability, these videos will help you understand the entire canning process. See Videos

 
 
 
 

You might also like...

Eat a Colorful Variety of Fruits & Vegetables
Key Nutrients in Fruits & Vegetables
Fruit & Vegetable Recipe Search
Fruit & Vegetable Storage 101
Let the Champions Teach the Kids About Fruits and Vegetables

 
 

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How many serving of veggies per day?

The amount of fruits and vegetables your family needs daily depends on caloric needs, which are determined by age, gender and activity level.  Please visit our Meal Planning section to find out more....   



I'm a middle school teacher and full-time mom. What free materials are available to incorporate fruits and vegetables in our school curriculum and at home?

We offer a number of free activity sheets, recipes and nutritional information on our website, http://www.fruitsandveggiesmorematters.org, under Get Kids Involved section.  Because we are a non-profit organization, we are not able to send free, promotional materials f...   



How can I start a Fruits & Veggies™More Matters program in my child's school cafeteria?

We have several resources that your school’s foodservice department may find helpful, if you would like to implement a nutritional program in your school.  We have two foodservice guides available.  The titles are listed below: School Foodservice Guide...   



What role can I play in changing legislation to make fruits and vegetables more accessible to my children?

Several states are currently part of a federally-funded United States Department of Agriculture Fresh Fruit and Vegetable program that distributes free fruits and vegetables to children during the school day in selected states.   You can find more details about t...   



My 8-year old son is picky eater and won't eat his vegetables. What suggestions do you have?

Experts who have worked with children have found that sometimes you need to expose them to new foods 8-10 times before they will accept it.  Try involving your son in cooking, such as shucking corn or rinsing vegetables.  Encourage his involvement in food shoppin...   



Does Salsa count as a vegetable?

Yes, salsa is typically a combination of chopped, usually uncooked, vegetables or fruit, especially tomatoes, onions, and chili peppers.  One half a cup of salsa counts as one serving towards your fruit and/or vegetable servings for the day....   



Nutritionally speaking, is there a difference between canned, frozen and fresh fruits and vegetables?

Individual fruits and vegetables vary considerably in terms of the nutrients they provide.  Nutrient levels can be affected by growing conditions and weather, harvesting methods, and how you handle, store and prepare them.  All forms of fruits and vegetables (can...   



Healthy Recipes for Kids

Let your child be the executive chef of your family’s kitchen. You might be surprised to find kids will eat what they cook…even if the dish is good for them! Prepare these kid-friendly fruit and vegetable recipes and let them discover how delicious healthy...   



At Work

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How Much is a Cup of Fruits and Vegetables

Examples of 1 cup:   Examples of 1/2 cup: 1 large banana   16 grapes 1 medium grapefruit   ...   



Fruit & Vegetable Nutrition

Every step taken towards eating more fruits and veggies helps you and your family be at their best. Because eating fruits and vegetables  may reduce your family’s risk of many diseases, the Dietary Guidelines for Americans recommends eating more fruits and veget...   



Press Releases

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Fruit & Vegetable Storage 101

Great tasting fruits and vegetables begin with proper storage at home. Just remember the FIFO rule: First In, First Out. Use whatever is oldest first and continually rotate your stock to ensure freshness and reduce waste. The FIFO rule applies to all types of foods—fresh...   



Best of: Sodium

  Low SodiumVery Low SodiumSodium Free   Low SodiumFruits and vegetables that contain 140 mg or less sodium per reference amount (or per 50 grams, if the appropriate reference amount is 30 grams/2 tbsp or less) qualify to carry the label “low sodium.&rdq...   



Best of: Vitamin C

  High in Vitamin CFruits and vegetables that contain 12 mg or more vitamin C per reference amount (20% of the Daily Value per reference amount) qualify to carry the label “high in vitamin C.”   ApricotsBeans, Yello...   



Best of: Folate

  High in FolateFruits and vegetables that contain 80 micrograms or more folate per reference amount (20% of the Daily Value per reference amount) qualify to carry the label “high in folate.” Examples include:   AsparagusBroccoliChickpeasCollard Gr...   



Best of: Potassium

  High in PotassiumFruits and vegetables that contain 700 mg or more potassium per reference amount (20% or more of the Daily Value per reference amount) qualify to carry the label “high in potassium.”   Pink BeansLima Beans, largeSmall White Beans...   



Best of: Vitamin A

  High in Vitamin AFruits and vegetables that contain 1000 International Units (IU) or more of vitamin A per reference amount (20% of the Daily Value per reference amount) qualify to carry the label “high in vitamin A.” Apricots, FreshApricots,Dried Cabba...   



Best of: Iron

  High in IronFruits and vegetables that contain 3.6 mg or more iron per reference amount (20% of the Daily Value per reference amount) qualify to carry the label “high in iron.” Examples include:   LentilsSpinachWhite BeansWinged Beans   Go...   



Best of: Fiber

  High in FiberFruits and vegetables that contain 5 grams or more fiber per reference amount (20% or more of the Daily Value per reference amount) qualify to carry the label “high in fiber.”   AppleBlackberriesLentilsLima BeansPearPigeon PeasPink B...   



How do I know when my fresh pears are ripe?

Pears ripen after harvest, so choose firm fruit.  "Check the Neck for Ripeness" daily by applying gentle pressure to the stem end of the pear with your thumb. When the neck yields to gentle pressure, it is ready to eat....   



I need a list of different fruits I can introduce to our middle school.

If this is for a school cafeteria lunch program, we suggest introducing some fruits that kids may not be routinely exposed to, such as guava, papaya, mango, cherimoya and carambola if they are available. Try having themed days to get the kids excited about trying new foods...   



Should I wash prewashed salad grrens before use ? Is it really OK Safe)to use them from the bag ?

The pre-bagged salad greens have been carefully washed before packaging. It is safe to eat them out of the bag....   



Hello - my 6-year-old will not even try fruits or vegetables. This is ironic as I am a vegetarian and she sees me eat veggies and fruits all day long with relish. I cannot make her try even one bite of anything except sweet potato and pesto, which we make together and in which we use peas and spinach. I can coax her into eating a creamed soup with spinach and potato, also, but that is literally it. No fruit, no other vegetable, raw or cooked. Bribes have not worked. Withholding dessert has not worked. She knows she should eat fruits and vegetables daily but simply asks for pesto every single day - then declares she is full after a few bites. Help!!!!

First, focus on the positives-she likes to eat sweet potatoes and pesto (which you said contains peas and spinach)!  Next, remember that it takes kids about 10-15 times of seeing a food before they will accept it. Since you said you are a vegetarian and eat fruits and...   



I take Juice Plus which is fruits and vegetables in capsule form. It is 15 fruits and vegetables and two grains. Do you feel this is a good way to get a fair amount of fruits and vegetables in you system?

We often hear of dietary supplements that promise the nutritional equivalent of whole foods such as fruits and vegetables in a little pill.  The truth is …science is good, but not as good as Mother Nature!  There are over 300 varieties of fruits and vegeta...   



Do you have any comment on the pre-made vegetable trays sold in grocery stores (vs. buying your own and chopping the vegetables)?

Pre-made vegetable trays are a convenient, quick and easy way to serve fresh veggies.  The trays in the groceries are made from the same produce that is available to you in the store-they’ve just done the cutting, peeling, chopping and arranging for you. Many fr...   



Can similar vegetables such as carrots, squash, and sweet potatoes count as seperate portions?

Of course! All fruits and veggies count towards your daily intake. No matter what types of fruits and veggies you consume, they all count. However, it is important to eat a colorful variety of fruits and veggies every day. If you find yourself eating the same types of frui...   



im currently trying to change my eating habbits. Adding Fruits and Vegetables into my diet. How many cups of vegies and fruits should we have each day.

The amount of fruits and veggies you need in a day depends on your sex, age and level of activity. In general, most people do not consume enough fruits and veggies, so one more is always a great start. How much do you need? Women MenGirlsBoys ...   



Why is there no mention of the importance of organic, sustainably produced fruits and vegetables? Is there any chance of such a thing happening when all the sponsers are huge loveless corporations? Is this a site for information, or more mis-information? Seems like the latter.....

The Produce for Better Health Foundation is a non-profit educational program representing the private component of a public-private partnership with the Centers for Disease Control & Prevention and other government and public health entities.  The core purpose of ...   



Which vegetables contain calcium? Do our bodies absorb more of this calcium than the calcium in milk?

Calcium is the most abundant mineral in the human body and serves several important functions for us.  The most commonly known role is that of supporting bone health.  Other lesser known roles include aiding muscle contraction, blood vessel function and nerve fun...   



what is a good diet 4 me

Your best bet for identifying your specific dietary recommendations would be to visit www.mypyramid.gov.   You can create your own individual plan.  In general, a healthy diet is low in fat, sugar, and salt, and high in fiber from fruits and vegetables and w...   



I looking for healthy quuick dishes I can make to take to work for lunch and dinner. I never eat at home cause I am always at work

Preparing quick and healthy meals to take to work for lunch and dinner can seem daunting, but it’s easier than you might think, especially once you get started.  Some initial planning to identify what you need to keep on hand is a good first step.  There ar...   



Is it crucial to eat cruciferous vegetables every week? How many servings? Since peanuts are legumes, do they count as a vegetable? What processes can vegetables and fruits undergo that negates their positive value as contributors to a healthy diet?

There is not a specific recommendation for consumption of cruciferous vegetables.  Cruciferous vegetables are chock full of nutrients that are important for a health.  They also contain a variety of phytochemicals that potentially have important health benefits.&...   



What suggestions do you have for improving nutritional intake in autistic children. It is very difficult to ensure that autistic children obtain the proper amount of calories and nutrients due to their issues with various food textures. Any advice in this area?

Feeding special needs children presents many challenges, not the least of which is the food itself. In many cases, there are also swallowing difficulties and occupational therapy issues to consider.  Without knowing the child’s physical conditions or abilities, ...   



Looking for expiration dates on canned goods.

The Canned Food Alliance has a website – www.mealtime.org – that explains how to read the codes on the can that indicate the expiration date, as well as guidelines for the shelf life of canned foods.  The information can be found under Nutrition and Health...   



What is the difference betweenfresh frozen or can.We use mostly frozen and some fresh.

Nutritionally speaking, there is not much difference between fresh, frozen and canned because fruits and vegetables are processed close to the fields where they are harvested, so the nutrients are "locked in" at the time of harvest. If during processing the fruit...   



How many pounds of strawberries do I buy to feed 50 people? Bananas? grapes?

It depends on how you intend to use the fruits. Since you are dealing with a large group of people, it is easier to consider the amounts needed in terms of weight rather than individual pieces for grapes and strawberries. Because a significant portion of the weight of...   



im use fruits and vegitable but my skin is not fresh im feel very tired im working womman

Eating a well-balanced diet that includes fruits and vegetables is one factor that may contribute to skin health.  If you are concerned about your skin and your feelings of tiredness, it would be advisable for you to consult a physician.      ...   



i understand why we should have 5 portions of fruit or veg a day, what i cant find out is how big is a portion for children 0-5 yrs 5-10 yrs and 10 can you help please

There is quite a significant difference in the nutritional needs of children aged 0-5 and again from 5-10. A typical portion size is 1/2 cup of a fruit or vegetable or 4 ounces of 100% juice. These amounts would be fine for most children aged 5-10.  For children ...   



storage for fresh furits & vegs in cool storage room. In gunny sacks or baskets still?

Some fruits and vegetables such as apples, potatoes and some squashes can be stored for extended periods of time in a cool, dark place. When storing these items, it is best to keep them in a sturdy, ventilated container such as a woven basket. (Plastic containers would tra...   



Is squash a starchy high carb vegetable

I’m wondering if by asking this that you want to know if there are a lot of calories associated with squash?  Most summer squash, including zucchini, and the winter spaghetti squash are lower in carbs than say other winter squash such as acorn or butternut. ...   



Which fruits and vegetables are "in season" during summer?

The summer months always bring a bounty of juicy and delicious produce. While some items listed can be found all year, many are at their peak during summer months. Fruits and vegetables in season during summer include: Apricots, Beets, Bell Peppers, Blackberries, Boysenber...   



What types of fruit can i start to feed my 16 month old girl

Most 16 month old children are able to self feed, so any soft fruits or vegetables that are easy to pick up and grasp may be appropriate. Items such as sliced bananas, soft slices of peaches without the skin, mashed potatoes and cooked carrots are all toddler-friendly. If ...   



How long should swisschard be cooked as a side dish.

There are many different ways to prepare Swiss chard. Swiss chard is a tasty green that is an excellent source of vitamin A and also a good source of vitamin C. One way to cook Swiss chard is to wash the leaves and chop coarsely. Add ¼ tsp olive oil, a clove of garl...   



BorgWarner located in Auburn Hills, MI, is planning their first annual health fair at their corporate location. I would like to know if you could refer a chef that specializes in healthy cooking. We would like them to cook for us at our health fair to show the employees how easy it is to cook healthy. Any information would be much appreciated!Thanks!Alyshia Myers

What a great idea to show people that indeed it is easy to cook healthy and it also tastes good too! A couple of ideas for finding a chef: Check with local restaurants that serve fresh food, or click here for a link to the American Dietetics Association to find a Registere...   



How to cook fruits on top of the stove ?

Different fruit can be cooked in various ways depending on how you want to use them. Peaches or nectarines make a delicious dessert by grilling them or cooking them in a sauté pan on the stove. Blueberries or raspberries can be cooked in a small amount of water in a...   



how does watermelon stack up with other fruits in overall nutritional value?

Watermelon is loaded with vitamins A and C. It also has a phytochemical – lycopene which has been shown to help prevent prostate cancer. Watermelon has the most lycopene second only to tomatoes. To see the nutritional content of watermelon and other fruits, click her...   



I NEED HELP!!! My son wants nothing but junk food and its making me sick. I have tried all of kinds things and he just doesnt eat. He is already underweight and I am very frustrated because I dont want him to continue on this pattern.

Getting kids to eat healthfully, including fruits and vegetables can sometimes be a challenge. The first step is to limit the how available the ‘junk’ foods are in the home. Offer healthy foods, including fruits and vegetables at meals and snacks, and encourage...   



I need menu AND SHOPPING for a 1200 calorie diet

Your can find a meal pattern for a 1200 calorie diet at mypyramid.gov (click here) For specific guidance regarding a special dietary need, I suggest you see a registered dietitian, who can help you develop a meal plan based on your preferences and needs. You can locate one...   



how can i eat healthy food and stay fit

The ‘2005 Dietary Guidelines for Americans’ provides recommendations for choosing healthful foods and staying fit. Click here to access information for incorporating the guidelines into your lifestyle. Click here to learn about the importance of one of the guid...   



I HAVE MY CHILD ,HE HAS 9YEARS OLD, AND HAVE A PROBLEMS WHIT HIS WEITGH, I NEEDS HELP, PLEASE.

In general, a healthful diet that includes fruits and veggies, with plenty of physical activity is the recommendation for weight management, including kids. There are some delicious recipes on this site for feeding your family healthfully at meals and snacks. A discussion ...   



Hi,I am a caseworker and need some assistance. I have a morbidly obese woman, with mental retardation who lives in the community. She can read and follow simple recepies. I need a weekly meal plan for her with simple meals and a shopping list. Can you help?

Your best bet would be to contact her physician or clinic for a referral to a registered dietitian or to nutrition services that could assist with this. The local chapter of the Association for Retarded Citizens may be able to direct you to nutrition services for her. A we...   



I saw your ad and campaign on Eglin Air Force Base. I am very interested in having something for our kids at the school. Even maybe some colorful, appetizing posters for our bare and depressing gray walls. Looking forward to hearing from you.Norha850-689-1403

You can locate some free, downloadable materials for kids on this site or at www.fruitsandveggiesmatter.gov. Posters and other materials for kids are also available through our online catalog. You can also locate some downloadable materials for kids at http://www.mypyramid...   



Do pickled vegetables such as beets, cauliflower, green beans, etc.. have any nutritional value?

Pickles are the cooked vegetable, preserved with vinegar and salt. They contain all of the fiber, and most of the minerals and vitamins that were in the fresh vegetable. Unfortunately most are high in salt which raises blood pressure in many people. For this reason they sh...   



WHAT GIVES CAULIFLOWER IT’S PURPLE, GREEN & ORANGE COLOR AND HOW DOES IT COMPARE TO WHITE IN NUTRITIONAL VALUE.

The colored varieties are created by mixing cauliflower with other plants. For example, green cauliflower is a cross between cauliflower and broccoli. Beta carotene makes cauliflower orange. (It makes carrots orange too). Purple cauliflower is a type of broccoli that is pu...   



What kind of exercizes/healthy eating habits can I do to boost my metabolism?

Your metabolism is the rate at which you burn calories, and so this determines how quickly you gain or lose weight. Having a higher metabolism means you burn energy faster, and lose weight faster. The healthy way to boost metabolism is by building muscle. Muscle uses more ...   



I recently found out that I am pregnant. :) What are the top fruits or vegetables I should be sure to consume in my new diet? (I'm not to picky and eat plenty of fruits and veggies already)

It’s great that you like a lot of different fruits and veggies already, because the best recommendation would be to consume 4 ½ to 5 cups of a wide variety of colorful fruits and vegetables every day.  In the first trimester of pregnancy, folate is an esp...   



It's pack week and I am wondering if the same color of fruits and veges have some of the same vitamins and minerals. Or is it only the phytochemicals that are the same for the color?

Color generally does not give an indication of the vitamins and minerals in fruits and veggies.  One exception is that many yellow and orange vegetables contain beta-carotene which is used by the body to make Vitamin A. It also gives most of them their yellow and oran...   



what is it that i could learn from you'll.

This website contains tons of information about fruits and vegetables, how to select and prepare them, delicious ways to prepare them as well as tips from moms about including fruits and veggies at meals.  I encourage you to explore the site and see for yourself.&n...   



Hi, I am having problems with my face breaking out, lack of energy and need to lose a few pounds . I know I am not eating my fruits and veggies like I should. I was wondering what veggies and fruits I should be buying to help. Thank you, Heather

Fruits and vegetables are high in fiber and low in calories. Eating them makes you feel full longer, which can help you lose weight. Different fruits and vegetables have different nutrients, (many of which are needed for healthy skin). In order to get all the nutrients, ...   



how must garden-fresh pimentos be prepared prior to eating?

When used fresh, the skin is typically removed.  The outside peel, seeds, and the tissue around the seeds should be removed first, so that you can enjoy the interior part of the pimento.  The old way to remove the skin of the pimento was to suspend the pods on st...   



what vitamin in pipeapple?

Pineapple is an excellent source of Vitamin C. It is also rich in Manganese (a mineral needed for healthy bones and for using fats, proteins and carbohydrates). You can find healthy recipes for using pineapple here....   



I wanted to know if eating lots of fruit on a daily basis will make me gain weight, or wont let me lose weight because of all the sugars and carbohydrates in fruit. I have hear that if you are on a diet you should only eat one piece of fruit a day. Instead, I should be eating vegetables. Is any of this true?

Fruits, like vegetables, can be very helpful in weight loss. They are low in calories and high in fiber, which makes you feel full for longer. How much you should eat every day depends on your age, sex and activity level. You can find out how much you need by clicking here...   



how many days can I storage in fridge home made pure (baby) food

Pure baby food should be served immediately or you can refrigerate it and use it within three days.  If you need to store it for longer periods of time you can put the baby food in the freezer immediately after preparation until you are ready to thaw it for your baby....   



What is so great about whole grains?

Whole grains provide a wide range of nutrients and phytochemicals that optimize health. There is substantial scientific evidence suggesting that whole grains may reduce the risk of some diseases....   



Can you please tell me the amount of acid (if any) there is in a pear? Thank you.

A medium pear contains about 7.5mg of Ascorbic acid (Vitamin C) and small amounts of several organic acids. These organic acids include malic, citric, fumaric and shikimic acids, and the amount varies with the growing conditions of the pears. Pears are included in the list...   



WHAT ARE YOUR THOUGHTS IN ADDITION TO EATING ACTUAL FRUITS AN VEGETABLES, TAKING A SUPPLEMENT NATURE'S GATE VEGGIE/ NATURE'S GATE FRUITS CAPSULES?

We are not familiar with Nature’s Gate fruit or veggie capsules. As a general rule, it is better to get your nutrients from actual fruits and vegetables instead of supplements. ...   



I am presently on cumadin and was told I could and I could not eat lettuce because of the vitamin K. How high is the percentage of this vitamin in lettuce

One cup of leaf lettuce, shredded, contains 62.5micrograms of Vitamin K or about 78% of the amount that most people need in a day. This makes it a moderately high source of Vitamin K. Iceberg lettuce contains very little Vitamin K, and so you can eat as much of that as you...   



I am 72 year old, my high is 5"10 and weight 186 pound. Dois that mean I am overweight?

Body mass index describes the relationship of weight with height. Your body mass index is 26.6 and does fall in the ‘overweight’ range. Click here to calculate your BMI and see the classifications of weight, as well as weight management tips....   



where can I find the nutrition fact of my personal snack.

If your snack is in a package, the nutrition facts are shown on the package label. If your snack is a fruit or vegetable, you can find nutrition information on many fruits and vegetables here....   



how much potassium in avacado?

One California avocado contains about 690 milligrams of potassium. To learn about other nutrients in avocados, click here....   



how do i read the expiration code on green giant products?

There is a very complicated formula involved in reading the expiration code for Green Giant Products. So, instead of confusing you any further I have a telephone number you can call to get help with this. Please call 1-800-998-9996 with the product in front of you. A live ...   



What are the nutritional value of apple cider?Is it good for you or does it have to much sugar in it. I am a diabetic and love apple cider, do I need to give it up or can I still drink it?

Apple cider is 100% apple juice that has not been filtered to remove the pulp. It is fat free, low in sodium and cholesterol free. Each 4oz glass (half a cup) of apple cider contains 14g of sugar, or about 3 ½ teaspoons. Apple cider should be counted in your daily c...   



I will like to know what it takes to be a vegetarian. Pls, i will appreciate your advise. Thank you.

There are many types of vegetarian diets. Some include only vegetables (vegan) while others include dairy products, eggs and/or fish. Vegetables are low in calories and high in fiber, which makes them helpful in weight control or loss. They are also rich in many nutrients....   



need a diet plan to go by in maintaining weigh

You can find a good plan at MyPyramid.gov. You can get there by clicking here. This plan will allow you to tailor your eating plan and activity level to achieve your weight goal. Good Luck!...   



I am seeking a way to plan menus (Breakfast, lunch, dinner, snacks) that will help me be creative in food choices (variety)and make sure I'm planning the right kinds of foods (food groups). Thanks so much for any help. Laura

I think the meal planning resource on this http://www.fruitsandveggiesmorematters.org website will be useful to you as you plan nutritious meals for your family.  You should view the meal planning page on this website and gather ideas on how to get more fruits and veg...   



What do you feel about "sneaking" pureed veg into kids meals- is it as nutritious and how can we teach them how important fruits and veg are

“Sneaking” vegetables and fruits into kids’ foods is a way for parents to feel comfortable that their kids are getting the good nutrition from fruits and veggies, especially if they are picky eaters. It is also a good way to add extra nutrition to meals b...   



how do you make sunflower seeds or do you eat off the flower

Seeds are ready to store or eat when the disk at the back of the flower has turned dark brown. You can easily remove the seeds by rubbing two heads together, or just rubbing your palm over the seeds. You should store raw seeds in a cloth bag in a place with good air circul...   



I think I over eat in fruits and veggies. I eat 3 meals a day but in between meals I will eat alot of oranges, apples, grapes, watermelon, raw carrots and raw celery. I eat more my intake of fruits and veggies a day for a 38year old lady. But I do exercise 6days a week. Can I gain from this?

Most people don’t eat enough fruits and vegetables so good job! Since you are a 38 year old female who is moderately to very active, it is suggested that you eat 4 ½ to 5 cups or more of fruits and vegetables each day. See how many servings you need here. Eati...   



how do you keep apples from turning brown after you slice them

Prepare apple dishes just before serving to minimize browning (oxidation). Protect cut apples from oxidation by dipping them into a solution of one part citrus juice and three parts water. You can find this information on the http://www.fruitsandveggiesmatter.gov/ website ...   



I need to know how much fruits&veggies & meats I can have a day and stay under 2,000 calories recommened for type 2 diabetes I am 72 years old .Please help if you can. Thank You. E.C

Your best bet is to consult a registered dietitian or a certified diabetes educator who can design a meal plan for you based on your individual medical needs and with consideration of medications you may be taking for diabetes. Your physician may be able to recommend someo...   



Before hitting the shelves in stores, what has to be done to fruits and vegetables to keep them fresh and safe.

Most fresh fruits and vegetables have had very little done to them before they get to the stores. Some, like packaged salads, have been washed. Some have been washed and waxed to prevent wilting. A few have been irradiated to kill harmful bacteria and delay ripening, but t...   



my baby is of 7 mths and i do't know how he 'll eat happily he cry when ever i give him any thing any fruit or veg. or any thing can u plz tell me how to make him happy while eating

I would strongly encourage you to discuss your concerns with your pediatrician, as there may be other reasons why the baby is crying and unhappy during feeding.  Your pediatrician can help identify what the problem is....   



HI I AM FROM INDIA, I AM 9 MONT'S OLS BABY MOM MY WEIGHT 65KG MY HIGHT 5.7 SO PLS SUJEST HOW TO BACK MY BODY SHAPE

Getting back to your weight before you had your baby can take time. You are less than 4kg (8lb) above your ideal body weight (for a woman with a medium frame size). Eating fruits and vegetables that are prepared without a lot of oil or sugar added will help you to lose wei...   



Is jicama a veggie or a starch?

Vegetables contain primarily starch, however the amount in most vegetables is low since they tend have a high water content. Starchy vegetables like potatoes, peas, corn and legumes are exceptions. Jicama is a root and is generally consumed as a vegetable. It has a high wa...   



Does fruit juice (in flash pasteurized juices) from concentrate have the same nutritional value as fruit juice not-from-concentrate?

Yes, as far as we know. The evaporation process that is used to concentrate the juice is very quick, so virtually all of the nutrients are retained....   



how can i find out info about children 4 and over and why they do or do not eat veggies and fruit and do there parents have any say in this problem

Children are often picky eaters, and it is sometimes not easy to get them to eat their fruits and veggies. You can find out how many fruits and veggies kids need by clicking here. Parents are a very important part of the solution! They need to offer children fruits and veg...   



POTASSIUM DAILEY REQUIREMENT

The 2005 Dietary Guidelines for Americans recommend that adults consume at least 4,700 mg of potassium from foods a day. This recommendation can easily be met by consuming a variety of fruits and vegetables each day to meet recommendations, which you can see here. To see f...   



I want to cook a hardy healthy roast beef dinner for my family, but seeming as I have never cooked roast beef what vegatables could I use to bring out more natural and refreshing tastes?

Many vegetables go nicely with beef. If you have a cut of beef that only needs baking rather than a tougher cut that needs to be stewed or braised, you could try just using a spice rub and serve with a colorful variety of roasted vegetables, which could be done while the r...   



How to prepare Mustard green?

To prepare mustard greens for cooking, wash well to remove any remaining grit. Then, cut the leaves away from the core and stem. The leaves can be cooked whole or they can be cut into 1-2 inch wide slices. Mustard greens can be cooked several ways – boiling, steaming...   



Hi,

Soups and stews are a great way to consume a variety of vegetables. It is true that some nutrients can be lost from the vegetables as they are simmered for a long time. However, in the case of stews and soups, a large amount of the nutrients are captured into the liquid th...   



My family loves mushrooms. I was very diappointed to see that you "Penn. Dutchman" brand of sliced mushrooms are a product of China. Are any of your brands of this product domestic.

Virtually all fresh mushrooms are grown here in the . Many canned mushrooms are a product of . With the recent concerns about product from , however, you may start seeing more canned mushrooms again from the . You can identify them by reading the label. For more specific q...   



I just found out that my blood sugar is 160..what fruits and vegetables are okay for me to eat. Are cranberries high in sugar? Thankyou so much..Jan

All fruits and vegetables can fit into a meal plan for diabetes. Starchy vegetables such as potatoes and peas, and fruits may need to be considered for their carbohydrate content. Raw cranberries do not contain very much natural sugar. However, because they are very bitter...   



Is tomato a fruit or veggie?

In a cooking sense, tomatoes are a vegetable. Botanically, they are a fruit because of what part of the plant they are. Believe it or not, there was an actual ruling on this issue in 1883 by the Supreme Court. Part of that ruling clarifies this matter: “Botanically s...   



What is Flaxseed? What is benifit?

Flax is a plant that is grown for both its seed and its fiber. The fiber is used to weave linen. The seed is used in food products such as breads and cereals, and for making flaxseed oil. The fat in flaxseed is unsaturated and heart healthy. It contains alpha-linolenic aci...   



Iam presently on cumadin and I love baby spinach, can I eat spinach? How much should I eat? Thanks!

It is important to keep your vitamin K intake steady when you are on coumadin. Do not suddenly change the amount you consume. Cooked spinach is high in vitamin K, and raw spinach is a moderate source. It is generally recommended that you do not consume more than ½ c...   



Are steamed vegetables better for you than raw vegetables?

Some nutrients are destroyed while cooking vegetables, while absorption of other compounds (like lycopene in tomatoes for example) are enhanced with heat. Steaming is a fine way to cook vegetables. What is most important is that you eat vegetables: it doesn’t matter ...   



MY SON HAS CIRROSIS OF THE LIVER.I NEED TO KNOW HOW TO SHOP AND COOK WITH NO SODIUM, SUGAR,POTASSIUM, ETC. I NEED HELP.DOES ANYONE KNOW HOW TO FIX DIFFERENT MEALS FOR SUCH A SERIOUS ILLNESS? SINCERELY, BONNIE

Cirrhosis of the liver is often treated with a low sodium (salt) diet. Many processed foods are high in sodium, so it is best to prepare meals yourself, without adding salt. · do not use salt at the table · Reduce the salt used in food preparation. Try 1/2 te...   



I see in the 5aDay website, you talk about consuming dehidrated fruit can be considered as part of the recomended fruit intake

One quarter cup of dried fruit is the same as half a cup of fresh. Yes, frozen fruit pulp made from the real fruit counts as part of the recommended intake....   



how many carbs are in brocolli rabe

Two stalks of broccoli rabe have about 1 gram of carbohydrate....   



My daughter has PKU, she is getting to the age where she wants everything to look like what we have. She is 3. Do have any suggestions on how to cook with Veggies leaving out other protein foods.

Your situation is challenging, but not impossible. There are a number of resources that provide suggestions and recipes for feeding children with PKU. Click here to see suggestions for developing good eating habits in children with PKU(starting on page 60). The website www...   



Can you eat the skin on a sweet potatoe? Can you eat the skin of a beet?

Sweet potatoes and beets are roots of plants, and as such, grow in the ground. They should be washed well before they are cooked to remove any lingering soil. The skins of both sweet potatoes and beets can be eaten....   



I thawed frozen corn and after a week it is still sitting in the refrigerator..can I still cook it?

I would not. The quality of frozen vegetables is best when they are cooked from the frozen state, or immediately after thawing. After a week in the refrigerator the corn is probably spoiling and may not be safe to eat (even if you cook it). A good rule of thumb is “w...   



I am a nursing student at GMU, I have to teach a class about nutrition to preschoolers , I was wondering if you guys have s blueprints that kids can use to prepare a healthy snack made of vegetables in the classroom, for example, broccoli tree, etc.Please let me know,

There are kid-friendly recipes here and suggestions for getting kids involved, including free downloadable materials on this website. You can also see if our online catalog has what you are looking for....   



Is taking the Juice pill safe while pregnant?

Eating whole fruits and vegetables (fresh, frozen, canned, or dried) or 100% juice made from them, is always the best way to consume fruits and vegetables. Especially during pregnancy, it is better to get your fruits and vegetables from food instead of pills. You can find ...   



is it true that when you cook vegetables they lose their health properties and nutritional values

Cooking vegetables can reduce the amounts of some vitamins (like vitamin C) but can make other nutrients more easily used by your body (like lycopene in tomatoes). If you prefer cooked vegetables, cooking them quickly is best, either in the microwave, by steaming or in a s...   



Just need some information for a KG class about tangelos.

The tangelo is a cross between a mandarin orange and a grapefruit. It is sweet, very juicy, easy to peel and has only a few seeds. It has a nipple at the stem end. It is a member of the citrus family and is an excellent source of vitamin C. It is low in calories, very low ...   



What combination of fruits,nuts and grains would you suggest one should eat on a daily basis to get all of the necessary nutrients?

A diet consisting of only fruits, nuts and grains would not be able to provide all the necessary nutrients. Vegetables, dairy foods and protein foods all provide other nutrients that cannot be obtained in adequate amounts or at all by consuming only fruits, nuts and grains...   



how do you measure 1 cup of raw vegetables (ie: asparagus or carrots)?

Click here to see pictures of what counts as a cup of fruit or veggies. The guide shows that 2 medium whole carrots count as a cup. Although asparagus is not shown, the guide indicates that 2 stalks of celery counts as a cup. Depending on the size of the asparagus, you cou...   



I just bought a juicer and was wondering if using previously frozen fruit or veggies give you as much nutritional value as fresh

Frozen fruits and vegetables are usually frozen immediately after picking so they retain most of their nutrients. While the nutrients will be retained, the texture is a bit different, so the final juiced product may be a bit different than if using fresh produce. Frozen fr...   



I like to substitute spaghetti squash for my pasta but I'm not sure what the proper amount is and how to count it - X # carb - 1/2cup - 1 fruit?/ vegetable. Also I make my own whole cranberry sauce using Splenda, onions. water, etc. Would I still count a serving (1/4 cup of cooked) as 1 fruit plus the Splenda?

One serving of spaghetti squash is ½ cup, and contains about 5 grams of carbohydrate. ½ cup of whole unsweetened cranberries has about 6 grams of carbohydrate (Unsweetened cranberries have less carbohydrate per half cup than other fruits because they naturall...   



when fruits and veggies are frozen don't they lose nutrients like vitamins and minerals?

There is a minimal loss of nutrients whenever fruits and veggies are processed, such as in cooking or heating. When produce is commercially frozen or canned, there is little time lapse between picking and freezing/canning, so the fruits and veggies are processed at their r...   



what all can you prepare raw

Most fruits and many vegetables can be eaten raw. They should be washed before you eat them, and some can be washed ahead and stored. They can be eaten alone or in salads, salsas, and smoothies. You can find the best way to store your fresh fruits and vegetables here, and ...   



Where can I find a daily menue listing for a 7 year old very active boy. He has weekly trouble at school, will not eat veggetables, Mom does not medications usuage. My nephew eats fast foods daily, little or not veggetables. I want to help my sister-in-law with good recoures and examples. Just stating avoid these foods, does not give a good example for this family. Thanks

Some resources for your sister-in-law can be found on this site. There are kid-friendly recipes and suggestions for getting kids involved, which can be seen by clicking here. She can check out our mom to mom section to see what other mother say. The recommendations for eac...   



My 8 year old son is having intestine problems. His doctor says he needs to eat fiber, fruits and vegetables. He refuses to eat anything except nuggets, fries, pizza and sausage egg and cheese breakfast sandwhiches. What can I do? He will literally try to starve himself if it is given to him.

Your situation is challenging, but not impossible. As a first step, you might explain to your son that discomfort that he is having could be helped by including fruits and vegetables. Take him to the store and ask him to select one that he would be willing to try. Perhaps ...   



How do I decipher the expiration code on Green Giant canned vegetables?

There is a very complicated formula involved in reading the expiration code for Green Giant Products. So, instead of confusing you any further I have a telephone number you can call to get help with this. Please call 1-800-998-9996 with the product in front of you. A live ...   



Where Grapes originally Green under the skin

We could find no evidence that the flesh of grapes was green originally. “White” grapes have green skins...   



i want informations with white potatoes......! please!

You can find information about white potatoes on this site. Click here to learn about buying and storing potatoes, as well as the nutritional benefits. There are some delicious recipes using white potatoes such as ‘garlic mashed potatoes’ and ‘ranch style...   



Does drinking too many sodas affect gout attacks.

The triggers for gout attacks can be very individual. Drinking too many sodas isn’t necessarily a trigger by itself. However, drinking too many sodas may be a sign of unhealthy eating, which can be a trigger. Individuals with gout can identify possible triggers for g...   



What are the three names for salt?

The chemical name for the salt that is used at the table is sodium chloride. There are other salts that are used in salt substitutes such as potassium chloride. There are also different types of salts such as kosher or sea salt. Sodium is also found in other compounds that...   



why should you have green on yor plate.

Green vegetables and fruits contain a variety of important vitamins and minerals, although each kind will contain different amounts. We encourage eating a variety of colorful fruits and vegetables to ensure that you are getting the wide variety of nutrients that they have ...   



why should you have green on yor plate.

Green vegetables and fruits contain a variety of important vitamins and minerals, although each kind will contain different amounts. We encourage eating a variety of colorful fruits and vegetables to ensure that you are getting the wide variety of nutrients that they have ...   



Cooking the greenbeans tonight, the color is very light green - almost white. Is something wrong with these frozen beans?

It sounds like the beans have freezer burn. They are safe to eat, although the quality, including taste, may have deteriorated. Click here for some green bean recipes that may help to perk them up a bit or try adding them to a soup or stew....   



I HAVE SOME BAGS OF FROZEN VEGETABLES THAT HAVE EXPANDED SINCE I BOUGHT THEM. THEY HAVE BEEN FROZEN THE ENTIRE TIME, BUT NOW THEY ARE SO FULL OF AIR THAT I CAN'T SQUEEZE THEM. IS THIS A PROBLEM?

The expansion is probably due to ice and not air. Vegetables contain water, and water expands when frozen. This expansion can cause the cell walls to break. Any slight thawing causes the water to leak out of the cells. When refrozen, the water is now on the outside of the ...   



I have had cancer surgery three times in the last two year. At present, I have some small spots on my lungs. Is it o.k. to drink two cups of decaf coffee three times a week? Thanks for your assistance. Lee Ineichen

I’m afraid that coffee is not within our area of expertise. You might check with the American Institute of Cancer Research or the American Cancer society to see if they can help. Good luck!...   



hi just wanna ask how aften vegetables and fruits shuld be serve 4 or more times a day to toddler?how about bread and cereal how many in a day?how many percent milk to be serve for infants and toddlers?a serving size of vegetable for a 6 year old is a 1 half cup?thank you very much for your help.

Ideally, a child who is 2 or 3 years old should eat a total of 2 cups of fruits and vegetables every day. Toddlers like to eat small amounts often, and so you can offer fruits and vegetables several times each day. They should have 3 ounces (servings) of breads and cereals...   



I am trying to locate contact information for the JSY Nutritionist in the Orange County New York area. If you have any info, I would appreciate.

I‘m sorry, but we are not able to help with locating this Nutritionist. Thanks for the compliment- please visit again!...   



Someone told me that if i ate 6 small (healthy) meals per day, i would lose weight.

There is some evidence that small, frequent meals may encourage weight loss. This is because more of the calories are lost as heat. Eating frequently also has psychological benefits since you never feel deprived. The tricky part is making sure that you eat fewer calories t...   



what are the best veg for cancer Peasants & how to take?.

Eating a wide variety of fruits and vegetables is helpful to cancer patients. Different vegetables and fruits have different nutrients, so eating a wide selection makes you more likely to get what you need. Try to have all the colors (like red peppers, orange yams, blueber...   



what fruits and veggies are good for diabetic to eat

All fruits and vegetables can fit into a meal plan for diabetes. Starchy vegetables such as potatoes and peas, and fruits may need to be considered for their carbohydrate content. Additionally, some canned fruits that are packed in syrup and sweetened frozen fruits will ha...   



how can some one on a fix income afford to go shopping for healhty stuff for a diabetic if the price are to high cost for my budget

Your situation is difficult, but not impossible. Did you know that when it comes to fruits and vegetables, all forms count – canned, frozen, dried, and juice, as well as fresh? Keep your eye open for special sales and for coupons. A nutritionist may be able to help y...   



i go in the store read lables on back of stuff be for i buy but the sugars and carbs are to high some are 14 15g sugar and carbs are 30 or more why is that it make people with diabetes not go shopping because of that they should make more food lower in sugars

There are many foods that can fit into a diet for diabetes. Some foods naturally contain carbohydrate, and fruits and dairy products contain carbohydrate in the form of sugar. Read the ingredient label to find out if sugar has been added to the food – these foods are...   



their should be a store or aile just for diabetics

Your situation is difficult, but not impossible. Did you know that when it comes to fruits and vegetables, all forms count – canned, frozen, dried, and juice, as well as fresh? Keep your eye open for special sales and for coupons. A nutritionist may be able to help y...   



all store should make the food afordable for people on a very,very low income and are diabetic they have to eat

Your situation is difficult, but not impossible. Did you know that when it comes to fruits and vegetables, all forms count – canned, frozen, dried, and juice, as well as fresh? Keep your eye open for special sales and for coupons. A nutritionist may be able to help y...   



can I use vegies I have left prepared in water the next night

If you left the veggies in the refrigerator they should be safe to use. I would not recommend leaving them in water...   



what are the good and bads of cucumbers

Cucumbers are fat free and sodium free, low in calories and a good source of vitamin C. They can be added to salads and sandwiches, pickled, or made into cold soups. The cucumbers in the grocery store are waxed to prevent wilting, and I recommend that you remove the skin b...   



I am wondering how long is it good for raspberries and blueberries? Advices to not to and to do to.

Raspberries are very fragile and should be used in a day or two. Blueberries can keep for several days in the fridge. Both should be stored here....   



What does it take to be healthy.

There are many behaviors that are associated with better health, including a well balanced diet that is low in fat and contains a wide variety of fruits and vegetables. It is important to be at a healthy weight, which can be achieved by balancing calorie intake with exerci...   



is eating a piece of fruit better than drinking juice or eating dried fruit as a snack?

When it comes to fruits and vegetables, all forms count. Eating a piece of fruit provides water, and fiber in addition to the nutrients in the fruit. Dried fruit simply has less water, but still provides fiber and nutrients. Dried fruit is more condensed, so the same amoun...   



i am writing an essay on a sensational salad that i have created and i need to answer a few questions but i have looked and looked, my questions are...What are some benefits of eating colorful fruits and vegetables?What nutrients do fruits and vegetablesprovide?I would be happy if you could help

The answers to your questions are right here on this sight! Click here to see some of the benefits of eating colorful fruits and vegetables and to read about some of the important nutrients provided by fruits and veggies....   



information on vegetables

This site has a wealth of information on different vegetables. You can learn about how to select, store and prepare different vegetables as well as their nutritional value by clicking here. There are many great recipes for vegetables, which you can see in our recipe sectio...   



I like dried apricots and Prunes. Being dried, are these still good for me?

Absolutely! Dried fruits only contain less water. Since they are more condensed, an equal amount of dried fruit has more calories than an equal amount of canned, frozen or fresh fruits. However, dried fruits still contain the fiber and nutrients. Dried fruits are a conveni...   



Where can I buy the green plastic storage bags for fruits?

I suggest you try on line. If you Google “environmentally friendly produce bags” you will be presented with many vendors....   



Is the nutrition of the cashew fruit, also called cashew apple, well characterized? Is there a downside to the fruit juice?

Fruits and vegetables provide many nutrients that we get from nowhere else. These include vitamins, minerals, fiber and phytochemicals, all of which are needed for good health. Most fruits and vegetables are very low in fat and calories, so are helpful for controlling your...   



Why are fruits and vegetables important for us?

Fruits and vegetables provide many nutrients that we get from nowhere else. These include vitamins, minerals, fiber and phytochemicals, all of which are needed for good health. Most fruits and vegetables are very low in fat and calories, so are helpful for controlling your...   



What is a Blue Fruit????.

I am not familiar with this cocktail. From a fruit and veggie perspective, blueberries are the only blue fruit....   



I am a recently graduated dietetic major working with WIC, and looking for "More Matters" handouts all we have is 5 a day where can I get some? thanks

Different educational materials are available for purchase in our online catalog, which you can view by clicking here. There are a few downloadable items free of charge in the Kid’s section of our website, which you can view by clicking here. Finally, you may find so...   



What fruits would be good to put in a fruit basket for a diabetic?

Any fruit would be fine to put into a fruit basket for a person who is a diabetic. All fruits can be included in a diet for diabetes with proper meal planning and by including an appropriate portion. If you are including canned fruits, those that are packed in water or jui...   



How many calories (carbohydrates) are in 20 dried cherries?

20 dried, tart cherries (about ¼ cup) contain about 110 calories and 25g of carbohydrates, including 14g of sugar....   



which fruits hold the most water?

Peaches are 89% water by weight, oranges 87% and strawberries and watermelon weigh in at 91% water. You can find nutrition information for these and other fruits by clicking here. Green coconuts hold a great deal of water which you can pour out or drink with a straw! (This...   



I am on a tight budget, but want to buy fresh fruits and vegetables for my family. Do you have any tips for how I can buy fresh fruits and vegetables at a low cost?

Including fruits and vegetables in your family’s meals will help keep them healthy. Remember that all forms count, so canned, frozen, dried and 100% juice are all good! Buy fruits and vegetables that are on special, and try to take advantage of canned and frozen sale...   



how do I get fresh vegatables on Food Stamps. At 55, receiving a small check this is hard. I have no money and can barely buy a banana for potassium. My health is lacking because I can't afford the proper foods. Please advise I am tired of canned green beans.

It can be very challenging to stretch food dollars. Keep in mind that all forms count – canned, frozen and juice are also packed with nutrition. Watch for specials and sales on frozen, canned and juices, in addition to fresh. Click here to access a free brochure call...   



What is the citric and malic acid from that you put in your frozen fruit? Be specific please as I have intolerances. Thank you.

Citric acid is used in foods to enhance flavor and inhibit bacterial growth. Malic acid is also used in foods to enhance flavor. They do occur naturally in foods; however, when they are used for these purposes, they likely are produced chemically by a chemical company. You...   



What are the top five fruits and vegatables you should have each day?

Fruits and vegetables vary in their nutrition content and potential health benefits. The best recommendation to assure that you are receiving all the health benefits that they have to offer is to consume a wide variety of colorful fruits and vegetables every day. To see ho...   



I have heard that eating your vegies crisp tender is better for you for a few reasons. One being more nutrients in less cooked veggies and the other is that if you overcook them, your body doesnt have to work as hard to break it down and digest it, thus you get hungry faster. Is this true?

It is true that overcooking vegetables is associated with more loss of some nutrients, although not all.  However, cooking past the crisp tender stage until vegetables are a little softer but not overcooked does not result in major differences in nutrient content.&nbs...   



I will shortly be starting to demonstrate juicers. I really need to believe there are GENUINE health benefits from juicing that I can present in an HONEST way knowing people will truly benefit from it, rather than just promoting sales.Any help you can offer, or sites you can point me to would be greatly appreciated.Many thanks

There are many claims about the benefits of juicing, most of which are not backed by scientific evidence. However, juicing can be a convenient way to consume fruits and vegetables when on the run or for something different. Juicing different combinations of fruits and vege...   



Is is true that carrots and beets are full of sugar?

Carrots and beets do contain more sugar than many vegetables, but less than most fruits. One carrot, 7 inches long, contains 5 grams of sugar, while 1 medium beet contains 6 grams of sugar. By comparison, one banana contains 19 grams of sugar and a large apple contains 25 ...   



does an apple that was grown 100 years ago have the same nutritional value as a apple grown today?

  It is difficult to say. We have no way of knowing what the nutritional value of an apple was 100 years ago since methods of analysis that are available today were not available then.  Many factors affect nutritional value including environmental conditions suc...   



my partners 9 year old has just asked us what the difference is between white and brown suger but the truth is, apart fron the colour im not sure. please help

Brown sugar and raw sugar are both brown beca us e they contain molasses. Molasses is one of the byproducts formed when sugar is refined from sugar cane juice (or sugar beet juice). Brown sugar is made by adding molasses to white sugar. Raw sugar, also called Turbinado, De...   



does making a large smoothie drink fom several dfferent fruits count as two portions of fruit ?

Yes, as long as they total a cup. If you’d like to see how many cups you need each day, click here....   



Can you substitute a yogurt for a fresh fruit in serving sizes?

I’m afraid not. While fruited yogurt contains some fruit, you’d have to eat several cups of yogurt to get a serving of fruit. You might try making a smoothie with yogurt and frozen and fresh fruits and vegetables. It will taste like yogurt, but you can add one ...   



Is the nutritional value the same when fruit or veggies are not flavorful? Most of our produce is picked green - some ripen well others not, is the nutritional worth still there when it has poor texture or/and flavor? Is color indicative?

The nutritional value of produce depends on many different factors, including weather, amount of sunlight, storage conditions and also, when it is picked. However, differences in nutrition between ripe and unripe produce are likely small since produce is usually picked whe...   



would like to know sugar content of bananas/i am a diabetic

The total carbohydrate content of a medium banana is 30 grams, of which 19 grams is in the form of sugar. The remainder is in the form of starch. Click here for more information about bananas. If you are not sure how to fit bananas or other foods into your diet, I would en...   



IF I GO ON A VEGITAREN DIET WHAT ARE THE RIGHT AMOUNTS FOR INTAKE PER DAY FOR A 70 YR OLD WOMAN. WEIGHT THIS MORNING 192LBS,4'11 1/2

You may want to plan your diet with the help of MyPyramid.gov by clicking here. You can enter your information and get a plan that is suitable for your height and weight. There are also tips for vegetarians on the site which you can get by clicking here....   



can you tell me what fruit is high in fiber

These fruits are excellent sources of fiber (contain more than 5g per serving): Apples, blackberries, pears and raspberries. Good sources (which have 2.5 to 5g fiber per serving) include: Bananas, blueberries, dates, figs, dried figs, guavas, kiwifruit, oranges and prunes....   



Is cheese a vegetable?

No, cheese is not a vegetable....   



if i go food shopingand i want somethinghealthy, whatshould i get?

There are many healthy options in the store and what you choose will usually depend on whether it will be used as a meal or snack. I would suggest that you use mypyramid.gov as a guide to planning meals and snacks. Click here to see what the best choices are in each food g...   



hi there what is fruit

People who study plants (Botanists) will tell you that fruits are the parts of the plant that have seeds. Nutritionists view fruits as parts of the plant that have seeds and are usually sweet, juicy and eaten for snacks or dessert. So while tomatoes and cucumbers are fruit...   



how big is one serving of a fruit or vegetable?

For most fruits and vegetables, a serving is ½ cup. A serving of dried fruit is ¼ cup and a serving of lettuce is 1 cup. Click here for more information about serving sizes and recommended intake....   



is it safe to eat cactus pads (nopales) while pregnant?? I heard they contain a lot of beta carotene.

Nopales, or pads from the prickly pear cactus are enjoyed in many countries of the world. They are an excellent source of vitamin C and magnesium and a good source of fiber. The are not very high in beta carotene. The diet during pregnancy should include a variety of foods...   



I was wondering if the nutritional value in fruits and vegetables changes at all depending on if they are underripe/overripe?

The nutritional value of produce depends on many different factors, including weather, amount of sunlight, storage conditions and also, when it is picked. However, differences in nutrition between ripe and unripe produce are likely small since produce is usually picked whe...   



how can i avoid sugar and over eat

Soda is a huge source of sugar. Other obvious sources are sweet foods, like baked goods, desserts and ice cream. A Registered Dietitian may be able to help with overeating. You can find one in your area by going to eatright.org....   



foods with protein

Fruits and vegetables, nuts and whole grains are the best sources of fiber in the diet. You can check the amount of fiber for many fruits and vegetables by clicking here and looking at the nutrition facts panel at the bottom of the page....   



If I mixed a pinch of ginger2 beets, 2 handfulls of cranberries, 2 celerysticks, a half a cucumber, half a lemon and two grannysmith apples will this hurt me.

If you ate these foods (after washing) you would be well on your way to meeting the recommended intake for fruits and vegetables for adults....   



Hi,I would like to know which food is high in magnesium and Iron, and wht food is recommended for restless leg syndrome

As yet, there are no specific dietary recommendations for restless leg syndrome. It is generally recommended to eat a well-balanced diet and in some cases, to avoid caffeine and alcohol. However, it is best that you check with your doctor about treatment recommendations. M...   



does strawberries, bananas, rasperries and blackberries taste nice together in a smoothie?

That combination sounds good to me! See some more delicious smoothie recipes....   



A friend of mine recently claimed that standard fruit and vegetables bought from supermarkets are so contaminated with pesticides that it is healthier for children to eat no fruit and vegg at all. Is this just a scare? I am afraid it is finacially impossible for our family to buy all our fruit and vegg in organic form. Are there government guidelines about what levels of pesticides are allowed in foods?

It is not true that standard fruit and vegetables bought from supermarkets are so contaminated with pesticides that it would be healthier for children to not eat them. The benefits of eating fruits and vegetables far outweigh any potential risks. There are guidelines for l...   



I have been experiencing gas when eating fruits and vegetables. What kinds of fruits and vegetables cause gas, and what can I do to reduce the gas?

Everyone reacts differently, but some vegetables like beans, and those in the cabbage family, can cause more gas for some people. You might want to note if some are particularly bothersome and begin with smaller amounts of those. Many people also get gas when they first st...   



how long should I cook frozen vegetables through if I need to reheat them before serving?

Instructions for cooking frozen vegetables are on the package. The time will vary somewhat depending on the vegetables. For best quality, follow the instructions on the package. If you are re-heating a vegetable that has already been cooked from frozen, you ...   



is there a source for nutritional content of pureed fruits & veggies?

Click here for the USDA Nutrient Database. You can use the nutrition information for the amount you are going to puree, or use the information for strained baby food...   



Can one can Onions ????

Yes, onions can be canned. I would suggest you look for a recipe/directions in a cookbook on canning or online....   



Wht vegetables are low in potassium? My husband cannot have much potassium.

Many fruits and vegetables are good sources of potassium, but there are some conditions, like kidney or heart failure, that require a diet low in potassium. Some fruits and vegetables that are low in potassium (with less than 100mg of potassium in ½ a cup) are: Appl...   



Is it 5 servings of fruit and 5 serving of veggies or a combination of fruit and veggies totaling 5 servings?

The old recommendation was for a combination of fruits and vegetables for a total of 5 servings. The new recommendations are for a little more. You can find out exactly how much is recommended by clicking here....   



do fruit and vegetable juices contain the same amount of vitaminC?

Fruits and vegetables contain different amounts of vitamin C. When they are juiced, most of the vitamin C can be found in the juice. You can check the vitamin C content of many fruits and vegetables here, in our database,...   



Dr. Pivonka: I would like to become a representative for the fruits & veggies more matters. How can I get involve acting as an agent to promote healthy eating in the school system for children of the elementary age group?

It’s great that you are interested in promoting healthy eating and Fruits & Veggies—More Matters in schools. We develop that can be used with children in the classroom or cafeteria, at health fairs, etc. which you can see here. You could possibly work throu...   



Is the serving size of freeze dried fruit the same as for dried fruit?

Yes, a serving size of freeze dried fruit would be ¼ cup, just as for dried fruit...   



I am a new learner. I bought wheat grass for using in juices but I don't know how to keep because I cannot use it all at one time. Should I keep in the refrigerator or outside? Also can I just cut the tips and if it keeps growing. Thanks in advance for educating me.

Wheat grass is the young shoots of wheat plants. If no instructions came with your wheatgrass, there is some information available on line (Google wheatgrass). It appears that once the grass has grown to its optimal level, you can keep it in the fridge for about a week. It...   



I would like to know if I buy ground beef and the sell by date is Feb.9 is it still ok to eat? It has been in the refidgerator,

The sell date on a package is a voluntary mark that indicates the last date perishables should be sold to ensure top quality. Retailers may take into account that the product may be stored at home after the sell-by date, but it can vary by store. The color, odor ...   



Does family income have anything to do with the amount of vitamins consumed?

There are some studies that show that folks with very low incomes generally buy few fruits and vegetables. As income increases, they buy more fruits and vegetables and so consume more of the vitamins and other nutrients that fruits and vegetables provide....   



My mother is a stroke victim who still has, after one year, a feeding tube. She is still completely bedridden and cannot speak. She has good days and bad ones, as expected. She is alert at times and doesn't respond at others. The doctors very quickly gave up on her and wanted us to use a drip (they prescribed "Jevity") for all her nutrition. She is at home in the round-the-clock care of my sister who feels that she needs nothing but juicing and refuses to listen to the doctors because "they only want to maintain her and we want to rebuild her". She has obtained different recipes of fruits and vegetables needed for each different thing such as cleansing arteries, dissolving an aneurysm, building cells, etc. My mother has lost quite a bit of weight (she is only 5'4" and was very overweight before - my guess is that she's lost about 40 pounds) since we brought her home and my other sister feels she is being starved and wants her to be given something else, such as Ensure or go back to the 'Jevity' drip. She is also being given Chinese herbs and other supplements suggested by a medical doctor who has an acupuncture business is an adjoining town. Please give me your opinion/suggestions as I seem to be caught in the middle.

Your sister’s dedication is to be commended. Fruits and vegetables are wonderful sources of many nutrients that are essential for health, but may not provide all the nutrients needed by someone who is seriously ill. Fruit and vegetable juices may provide little prote...   



I have been trying to find a list of fruits and veggies that contain very little or NO POTASSIUM. I have high levels of potassium in my blood and have been told cut down on my potassium intake>

Some fruits and vegetables that are low in potassium (with less than 100mg of potassium in ½ a cup) are: Applesauce, blueberries, cranberries, lemon or lime (½ medium), pears, cabbage, cucumber, green beans, leeks, iceberg lettuce, water chestnuts and bamboo ...   



How many servings per day of fruits and vegetables are recommended for women? For men on the 5 A Day for Better Health Program?

The 5-A-Day program has been replaced. Click here to see how many fruits and vegetables are now recommended for you and your family.  ...   



How come cucumbers,pickles, and tomatoes are veggies but they are really fruits?

Botanically, they are a fruit because of what part of the plant they are. In a cooking sense and in terms of how they are used in meals, tomatoes and cucumbers are a vegetable. Believe it or not, there was an actual ruling on this issue in 1883 by the Supreme Court. Part o...   



Suitable Fruits and Vegetables for Pregnant Lady

Pregnant women should ideally eat a great variety of fruits and vegetables to make sure that they get a wide variety of nutrients. All fruits and vegetables are suitable, and trying to eat fruits from every color group (red, yellow/orange, blue/purple, green and white) is ...   



Do you believe the government are providing enough legislation on healthy eating in the UK and if so what?...and why?thank you

Fruits & Veggies More Matters is based in the USA and we are not experts on the nutrition legislation in the UK.  ...   



Does the sugar content of apples effect the blood sugar for diabetices if so, which one has the least amount of sugar? Would it be the ones with tartness? like pink ladys or granny smith.thank you for your help I have a customer that has turned to me for the ansewer.

Since apples contain carbohydrate, they have the potential to affect blood sugar. However, this does not mean they cannot be eaten by a person who is following a diet for diabetes. The sugar content will not be affected by the degree of tartness. If this individual is uncl...   



I work 3rd shift from11:30pm -7:30am I don't eat breakfast except on the weekends does it mater if I eat something before I go to bed in the mornings or am I fighting a loosing battle .Also I'm trying to get 64oz. of water in a day should I keep track of it from the time I get up or in a 24hour time span?

The primary consideration for weight management is overall calorie intake for the day in relation to your physical activity. Since most of your activity takes place during the hours you are awake, it is best to consume more of your calories during that time since that is w...   



My mother is 84 years old and her appetite is'nt very good. I would like her to drink V8 funsion juice, but some are too sour - can I add water and have the juice still be an effective source of nutrients? Serving is 1 cup - I added 1 cup of water.

Adding water to juice will dilute the concentration of nutrients in the juice. If she is drinking the full 2 cups of diluted juice, she will get the amount of nutrients that was in the 1 cup of juice that was diluted with 1 cup of water....   



My husband bought me a fruit dehydrator for Christmas. I love eating the dried fruit, but have no way of figuring nutritional value. I have lost 47lbs in the last 13 months with Weight Watchers and still have about 10 to go. I don't want to ruin that, or hurt my husbands feeling by not using his gift. Can you tell me more about nutritional info for dried fruits?" from Amy

Congratulations on your weight loss! Dried fruit can be a delicious part of a healthy diet. Drying the fruit removes the water and very little else, so one apple sliced and dried, has the same calories as the original apple. Since the water has been removed but all the sug...   



Hi Ma'am, I'm 18yrs old and a male. I want to maximize my protein intake and proper proportions of nutrients. I wish you to tell me how to get the maximum protein from fruits and veggies, so that this will lay a good foundation for my whole life.

Congratulations on your interest in life-long nutrition! Beans and nuts are the best vegetable sources of protein; most fruit are not good sources. Variety and moderation are essential for good nutrition. You can create a customized diet for yourself at mypyramid.gov that ...   



How many cups of mixed leaf salad would equal one portion of the 5 a day plan. Generally speaking, do you consider one cup or one half cup of either a fruit or vegtable as equaling one portion.

One cup of leafy greens counts as a serving. For non-leafy vegetables, ½ cup is a serving, and for dried fruit a serving is ¼ cup. Click here to see how many cups you need each day....   



(i) What is the importance of consuming at least 5 servings of fruits and vegetables?(ii) What is the role that fruits and vegetables play in decreasing Chronic Noncommunicable Diseases?

Fruits and vegetables are important because of the wide variety of nutrients they provide that can’t be obtained from other foods. The serving recommendations are to assure that adequate amounts of these nutrients are obtained. Recommendations are based on age and ac...   



WHAT IS THE IMPORTANCE OF 5 A DAY

The 5-A-Day campaign has been replaced by Fruits & Veggies More Matters® since most of us need to eat MORE fruits and veggies each day. Many nutrients needed for good health come only from fruits and vegetables. Eating fruits and veggies can also help with maintain...   



I just enrolled in the Weight Watchers program and need the nutritional value for the cranberry/orange muffin sold in your store located in Paramus, New Jersey. I need calories, total fat and dietary fiber. I appreciate your assistance!Jeannette

We do not have such a store anywhere. We sell educational items through our online store. If it is a retail grocery store, they may be able to provide that information to you through the corporate office....   



are thre any cooking classes for my 7 yr old in narragansett r.i. that u know about? having a hard time locating info.

I’m not aware of any cooking classes in RI. You might check with your extension service, and with your local library for community education opportunities...   



For maximum nutritional value, is it necessary to keeps frutis such as pears, peaches, and apples refrigerated? Do these types of fruits lose nutritional value when they are stored at room temperature?

The recommended storage for pears, peaches and apples is to store ripe fruit in the refrigerator. The fruit deteriorates more quickly at room temperature, and that would include nutritional value as well. Click here to see tips on storing fruits and vegetables....   



what fruits and veggies are low in cal thanks so much

Most fruits and vegetables are low in calories because they are low in fat (avocados, olives and coconuts are exceptions). You can find out how many calories are in particular fruits and veggies by clicking here and checking the nutrition facts panel for each one....   



I am a diettetic intern and am currently planning some nutrition month activities. I want to talk about importance of fruits and vegetables to the adult audience. Can I use any of your wonderfull colorfull brochures? Can I purchase them from you, or get them for free?ThanksAnya

Our brochures are available through our catalog, which you can access by clicking here. As far as free downloadable materials, there are some in the kids section of this website, or can be found on our children’s website at http://www.foodchamps.org/. Other free mate...   



What is the expiration date for Mushrooms Pieces & Stems? 5100/01042

Please check with the manufacturer listed on the label. Canned food is often good for about 2 years from the date it is made....   



Hello,In what ways does refrigerating "unopened" canned food compromise its quality?Thank you in advance for your response.Traci Meredith

Refrigerating unopened canned food should have no effect on the quality. Some people prefer canned fruit, juices and some vegetables to be chilled for eating. Of course, once opened, all leftover canned food should be placed in the refrigerator....   



my husband is diabetic. What fruits are lowest in sugar

Most fruit contains sugar and so must be “counted” in the diabetic diet. Some fruits with less sugar are strawberries (8g in 8 medium berries), kiwi (13g in 2 fruit) and tangerines (9g in 1 medium fruit). You can find the amount of sugar in many fruits by click...   



Hi,is there fruits and veagtables that heal.

There are no specific fruits and vegetables that promote healing. However, when one is recovering from surgery or an injury, it is important that dietary choices are healthful, and that includes having fruits and vegetables in the diet. Nutrients in fruits and vegetables a...   



How can you ripen a cantalope after it has been quartered?

Most fruit does not ripen further after cutting. In future, check for ripeness before you cut the cantaloupe. It has a distinctive smell when ripe, and the blossom end will “give” a little when pressed. If it is not ripe when you buy it, ripen at room temperatu...   



Have you heard of GNLD nutrition supplements? If so, what do you think about the company?

No, I am not familiar with this company. I will say, with a few exceptions (like pregnant women), that it’s better to get your nutrients through food than through pills....   



Why is 5 a day important to a healthy balanced diet? P.s hello =]

The 5-A-Day campaign has been replaced by Fruits & Veggies More Matters® since most of us need to eat MORE fruits and veggies each day. Many nutrients needed for good health come only from fruits and vegetables. Eating fruits and veggies can also help with maintain...   



Does apples raise your blood sugar?

Since apples contain carbohydrate, they will raise blood sugar. Blood sugar will increase more slowly if the apple is eaten whole versus consuming juice because the fiber in the apple helps to slow absorption some. The increase in blood sugar is not harmful. A person who h...   



Dear Elizabeth,I was wondering what are the official recommandation of the WHO regarding fruits and vegetables for children ? How many grams per day of each are they supposed to eat ?Thanks a lotVinciane

I recommend that you check the WHO website for their official recommendations, you might start here: http://www.who.int/dietphysicalactivity/fruit/en/ You can click here for the number of cups recommended by the USDA....   



My daughter eats loads of vegetables, but, she uses a lot of dip (Ranch dressing). Please recomend a variety of "dips" that are a Ranch lovers alternative. Thank you!!!

It’s great that your daughter loves vegetables. One alternative would be to buy nonfat or low fat Ranch dressing or see if she likes other nonfat varieties. You can also make your own using the powder mix and nonfat ingredients. Click here to see some recipes for hea...   



Too salty did not enjoy the product. Paid @2.50 upc 7047500045 4711 10202 12.09/2010

I’m sorry you did not enjoy the product. We do not manufacture any food products, so please check with the company whose name is on the label....   



what is a healthy menu used for in life

There are numerous reasons to plan healthy menus. For children and teenagers, it is important for their growth and overall health and well-being, as well as getting them in the habit of eating healthfully as adults. Eating healthfully is important for adults to manage weig...   



what is a healthy menu for breakfsat,lunch and dinner?

A healthy menu includes a variety of foods, including many fruits and vegetables. You can create a healthy diet for yourself at http://www.mypyramid.gov/ . Click here to see how many fruits and vegetables you need each day....   



Can unopenned cans of fruit be refrigerated

Absolutely, unopened cans of fruit can be refrigerated. Once opened, all canned items should be stored in the refrigerator....   



what type of nutrients children need ?

Children need all the nutrients so that they can grow normally. Food is the best way to provide nutrients (instead of pills) and you can create a balanced diet for your child here at www.mypyramid.gov....   



is there any mushrooms which count as 1 of your 5 a day? if so what size of portion?

All edible mushrooms can count towards your intake of fruit and vegetables. One serving is ½ cup. By the way, did you know that recommendations have increased from 5 a day? Click here to see how much you should be eating each day. You can find some delicious recipes...   



I wnted to know what calories was in, broccoli, asparagus, mushrooms, green beans, corn, nectarins, apples, grapes, and pears? I am starting a calorie count diet and i am not sure on these. Thank you

Click here for our database. If you click on any fruit or vegetable you can check the calories and serving size on the nutrition facts panel at the bottom of the page....   



Is it better for kids to have orange juice, apple juice, and/or cranberry juice instead a juice box?

100% juice counts as fruit and is much better than juice drinks. There are several varieties of 100% juice available in juice boxes, so these are fine for kids to drink....   



What fruits and veggies help with belly fat?

There are no specific fruits or vegetables that will help with fat that accumulates in the belly. Weight management is the best approach to control accumulation of fat. Consuming recommended amounts of fruits and vegetables is ideal as part of a weight management program t...   



Are there any fruits and veggies that help with cellulite?

I’m afraid not. Cellulite often worsens with weight gain, and eating lots of fruits and vegetables instead of fatty foods can help prevent weight gain, but there is no particular fruit or vegetable that will make cellulite disappear...   



Do the pits of fruits, such as guava, have nutrient value?what about seeds?

If we eat the seeds, as we do with guavas, they provide fiber. They are probably not digested, so would not provide additional nutrients....   



what fruits and vegitables contain fiber

All fruits and vegetables contain fiber. Some that are very good sources are apples, pears, raspberries, spinach and most kinds of beans. You can check the amount of fiber for many fruits and vegetables by clicking here and looking at the nutrition facts panel at the botto...   



Do you have menu planning resorces for Providers of Assisted Living Homes cinsidering the average age of 80 and the multiple diagnosis of this population?

We do not have such menu planning resources. There is a website for the Assisted Living Federation of America – http://www.alfa.org/ – which has a variety of resources and may connect you with others as well. I also suggest you contact your local area Office of...   



i only eat fruit and vegetables can i get fat?

Weight gain is a result of consuming more calories than what is expended through activity each day. Most fruits and vegetables are high in fiber and water, which makes them filling and lower in calories. Usually, one will get full before too many calories from fruits and v...   



looking for a recipe for an orange sauce for cornish game hens

Unfortunately, we don’t have one on this site. Here is a site appears to have some recipes for orange sauce as well as other delicious citrus recipes: http://www.ultimatecitrus.com/oranges.html...   



I am Lactose Intolerant and would like to know what types of milk products I can purchase to use on my morning cereals and where I can purchase such products. I also understand that that some cereals contain lactose; how do I know which cereals to purchase. Thank you for your assistance!!!

Lactaid® Milk is cow’s milk with the lactose reduced and soymilk, rice milk and almond milk contain no lactose. You can buy the first three in your grocery store; almond milk can be found in health food stores. If your cereal contains lactose it will have one of ...   



My husband is a diabetic and loves eating fruit. He has been eatings delicious apples and red grapes. His blood sugar has become high. What type of apple would effect his blood sugar the least and how often should he eat one. Also, would grapes effect his blood sugar level.I am new at trying to figure out what fruits he is allowed to eat and what portions.

All fruits can be worked into a meal plan for diabetes, but since they do contain carbohydrate, the portions need to be controlled. Blood sugar responses to different foods vary for everyone and are affected by factors such as medications for diabetes and exercise. The Ame...   



why should we eat 5aday?

It is now recommended that we eat more than 5 servings of fruits and vegetables every day. Fruits and vegetables contain many nutrients needed for health, including vitamins, minerals, fiber and phytochemicals. Fruits and vegetables may help prevent weight gain and reduce ...   



What should I make for my helthy brain food dessert.

Omega three fatty acids are sometimes called “brain food”. They are found in walnuts. Click here to find great recipes that contain walnuts....   



Sugar113.Dr. says I'm pre diabetic is eating 4 apples a day too much

Eating lots of fruits and vegetables is important, especially for diabetics. Apples contain sugar, but are also high in fiber, so 4 apples a day would probably not increase your blood sugar adversely. However variety is an important part of good nutrition, so it would be b...   



how many calories are in 1 banana?

One medium banana is about 7 inches long and has 110 calories. For more information about the nutritional content of bananas, click here....   



I'm doing a speech about cancer prevention through diet changes. I'd like to provide my audience with reliable evidence that eating fruits and vegetables can prevent cancer, and explain why this is so. Would you happen to know where I could get such supporting information?

The best resource at this time is the most recent report from the World Cancer Research Fund, which was just published in the Fall. It is an comprehensive evidence based analysis of the current literature on diet and cancer, including fruits and vegetables. You can find th...   



How can I spruce up vegetables so my daughter will eat them?

Children sometimes prefer raw vegetables to cooked so offer both to see which she likes better at the moment. They usually like to dip, so veggies can be dipped in anything they like such as Ranch dressing, salsa, cheese sauce, light sour cream, peanut butter or applesauce...   



What types of fruits and veggies for hypertension andcancer provision.

All types of fruits and vegetables can help with preventing hypertension and some forms of cancer. A wide variety of fruits and vegetables will allow you to get all the nutrients your body needs to stay healthy. Eating MORE fruits and veggies every day can also help you to...   



my grandaad cant have potassium because of his heart is there any fruit and veggies with no potassium in or any what is no danger to him. thankyou

Some fruits and vegetables that are low in potassium (with less than 100mg of potassium in ½ a cup) are: Applesauce, blueberries, cranberries, lemon or lime (½ medium), pears, cabbage, cucumber, green beans, leeks, iceberg lettuce, water chestnuts and bamboo ...   



Is there a way to freeze rhubarb so it is available during the winter?

Rhubarb can be frozen, and there are a number of different ways of doing so. There is a website – www.rhubarbinfo.com/ - that has everything you want to know about rhubarb, including how to freeze it. Enjoy!...   



I'm using the "old exchange list" (which consist of rice and past=1/2 cup) in addition to the revised list. My food pattern is this; 6 proteins, 4 starches, 3 fruits, 2 veggies, 2 milks, 2 fats. Sometimes, I don't eat the 4th starch above. I REPLACE it with a 4 oz apple? That’s what I am doing to continue having 1200 calories thru out the day. I'm sure that this is considered ok .I use the exchange system but I see that doing this is just about the same. Since Carbs are grouped differently. Let me know your thoughts thanks. It works for me. I’m not lacking my any carbs any more

Replacing one starch with an apple is fine. Adding more fruits and veggies, especially without anything added to them, is almost always good. It’s now recommended that we aim for more than 5 servings of fruits and veggies each day, but if your blood glucose is well c...   



I'm looking for a list of fruits and vegetables and their PH (acid) values.

You can see a list of the pH values of foods at http://vm.cfsan.fda.gov/~comm/lacf-phs.html. The list includes fruits and vegetables....   



Where can I find a list of veggies for each color group?

We no longer carry brochures or lists of fruits and veggies by color group. We use color as a message to encourage a variety of choices, and we promote eating a wide variety of colorful fruits and vegetables every day....   



I am doing my coursework for 5 a day and was hoping you could give me information on 5 a day?

5-A-Day has been replaced by Fruits & Veggies More Matters and you can find out more about this initiative by clicking here. The current recommendations are for MORE than 5 servings of fruits and vegetables each day, and you can find out the recommended number of daily...   



what can adding more fruit and vegtables do to help you

Consuming fruits and vegetables is associated with a lower risk for heart diseases, some cancers, type 2 diabetes, and obesity. That is, those who consumed higher amounts of fruits and vegetables had decreased risk for chronic diseases. Click here to see other reasons for ...   



What is the nutritional value of corn? Is it good or bad for you?

Corn is a good source of Vitamin C, it contains fiber, and it is low in fat. Corn is a good vegetable to include as part of a diet that includes a variety of colorful fruits and vegetables. For some recipes that use corn in different ways, click here...   



I've heard that some fruits and vegetables are actually healthier for you when you cook them, (for instance the Lycopene in tomatoes becomes more accessible). What things may be better for a person when they are cooked? Also how much degradation does the nutrients of fruits and vegetables experience through cooking or other processes like pureeing?

Lycopene does become more accessible when cooked, and there is some evidence that other phytochemicals, including beta carotene and anthocyanins are also better absorbed when cooked. Cooking and pureeing break down the cellulose, or fiber, (which we don’t digest), an...   



Do you know anything about this new berry out in the supermarkets that comes from Brazil called Acai berry?

The Acai berry has been used by natives of Brazil for a long time. It is harvested from a specific palm tree found in the rainforests of Brazil. It is a small, round berry that is available dried or as juice. It has a high antioxidant activity, which is one of the ways tha...   



i am a filipino and i live in the philippines waht kind of fruits here in the philippines would like to eat for me as a diabetic person

All fruits can be part of a diabetic diet. Most tropical fruits are sweet so need to be “counted” as part of your carbohydrates, but they are also brimming with nutrients that you need to be healthy. Some fruits will raise your blood sugar more than others, and...   



I eat a LOT of Spinach is there anything in spinach that would make my feet to tingle at night if I eat alot of it?

I am not aware of anything in spinach that would make your feet tingle if you eat large quantities. If this is something that has been going on for awhile, I would suggest you consult with your doctor in case it is a symptom of something else, and minimally, to be comforta...   



What are the benefits of raw carrots?

Cooking can destroy some vitamin C, so fresh, optimally stored raw carrots may have more vitamin C than cooked. Some people prefer the crunchy texture of raw....   



Can you tell me where my apple comes from? it says; fruits and veggies more matters USA 4131Thank you

The most that I can tell you is that it was grown in the USA. Sometimes, the supermarket tells where the produce is from i.e. “Washington State apples” etc. If it is not given on the display, the produce manager may know....   



I have a history of frequent constipation. I have been advised to take fruits daily like bananas. But it does not seem to work always. What fruits can make my bowel movement better and how frequently should i take them?

Prunes and other fruits and vegetables that are high in fiber are most helpful with constipation. Prunes are especially helpful- fresh from the package, stewed or as prune juice. Old fashioned “prune therapy” recommends 4 oz. (or more)of warm prune juice before...   



Have any recipies for Artichokes?

You can find some delicious recipes for artichokes on this site by clicking here. Enjoy!...   



What do you mean by 5 a day. Is that 5 fruits and 5 veggies. Or is it just a mix of fruit and veggies that equal 5 a day. Thanks Dor

The current recommendation is for more than a total of 5 fruits and vegetables each day. Click here to find out how many are recommended for you....   



Why is the consumption of fruits and vegetables so important?

Fruits and vegetables are essential for good health. They provide nutrients including vitamins, minerals, fiber and phytochemicals in significant quantities. Most fruits and vegetables are low in calories and fat, so can help to prevent weight gain. Eating fruits and veget...   



can you eat northern bean when they are green of the vine.and can you plant them in alabama.

You can eat northern beans green from the vine.  However, cooking them helps to make them more digestible.  You may experience gastric discomfort by eating them raw. You should be able to grow them in Alabama .  I suggest you contact your local cooperativ...   



food contain fiber

Fruits and vegetables, nuts and whole grains are the best sources of fiber in the diet. You can check the amount of fiber for many fruits and vegetables by clicking here and looking at the nutrition facts panel at the bottom of the page....   



My husband has coronary heart disease. He had a heart attack followed by quardruple by-pass. Some heart healthy foods are counter-recommended when taking blood thinners. In addition, he is borderline diabetic. Planning meals that are heart healthy, using foods without vitamin K and avoid spiking glucose levels is quite a challenge. Do you have suggestions?

You do have quite a challenge. I strongly suggest you consult with a registered dietitian who can help you plan meals with consideration of your husband’s medical condition. You can find one in your area by asking your physician or at http://www.eatright.org ...   



what do antioxidants do for us?

Antioxidants reduce the harmful effects of oxidation in some chemical reactions in the body. Oxidation causes free radicals to form, and these are associated with several diseases, including heart disease and some forms of cancer. Some vitamins, including vitamins C and E ...   



Please explain the relationship to eating fruits and veggies to anti-oxidant levels. What should my anti-oxidant leve be?

Fruits and vegetables contain nutrients that act as anti-oxidants, so consuming recommended amounts will provide them in the diet. The recommended level for intake of anti-oxidants is not currently known. Your best assurance for obtaining adequate amounts of anti-oxidants ...   



Are there any fruits or veggies that increase HDL levels? I know the more soluble fiber they have the better, but are there any others proven to increase levels? Thanks!

I’m afraid not. HDL levels usually increase with exercise and weight loss. Eating fruits and vegetables can help with weight loss and by doing so, improve HDL levels....   



when did five a day start

The 5 A Day program began in 1991. Fruits & Veggies—More Matters ®, which was launched in March of 2007, has replaced 5 A Day....   



I am learning to love salad, especially the loose-leaf mixes now available in my grocery store. But I don't really know how to store it so that it stays fresh without getting all slimy in the plastic bag. What is the best way to store salad greens in the fridge?

Wash the greens well under running water- a colander is helpful. Gently shake off as much water as you can then blot the leaves with paper towels, or dry in a salad spinner if you have one. Wrap the whole batch in a couple of paper towels and store in a zip top bag in your...   



Foods with protein

The richest sources of plant proteins are dried beans and nuts. Half a cup of dried peas or beans, (like kidney beans, garbanzos or pinto beans) or one ounce of nuts contains as much protein as an ounce of meat....   



When broccoli starts to turn yellow is it still edible and how can you prevent this from happening?

Broccoli that is turning yellow is past its peak freshness. Try to use it while it is fresh and still green. To keep it fresh, refrigerate in a plastic bag and use within 3-5 days....   



When are figs in season?

Fresh figs are available in the summer. You can enjoy dried figs year-round.  ...   



Are all vegetables including potatoes safe to eat raw?Which ones have skins that are not edible?

Most vegetables are safe to eat raw, and the peels of many can be eaten if they are washed well. While it is safe to eat them raw, some, like potatoes, artichokes, dried peas and beans, and a few tropical ones like breadfruit, plantains and true yams are much more easily d...   



How to cook artichokes in microwave

Rap artichoke forcefully against the counter top or cutting board to separate petals. Soak in lukewarm water for a few minutes to clean. Drain. Remove stem and dark outer petals. Cut off top 1/3 of artichoke and remove thorns on the end of petals with scissors. Open artich...   



Hi,1)how to wash strawberries,blueberries & grapes? Do they have pesticide and chemicals on them?2) What is the white layer on blueberry and some grape, is it safe to eat if they still there after wash?Hope to hear soon, thank you.May

Rinse under running water- a colander is helpful to mix them around in and make sure you rinse all surfaces. The white layer is called the bloom, and it is nature’s preservative to stop the fruit from spoiling and drying out. It is definitely safe to eat....   



how much water in fruits an vegetable

The water content of fruits and vegetables will vary. In general, they have a relatively high water content, but some of the watery, crisp types of vegetables and juicy fruits such as lettuce, cucumber, and apples or oranges have more than the starchier ones such as p...   



What fruits are in season in the winter? and Veggies? I am near a fruit market and would like to make better choices all year. Do you have a list?

See our “What’s In Season?” section to see what fruits and veggies are available each season....   



What fruit/veggie helps you’re teeth whiten?

I am not aware of any fruits and vegetables that whiten teeth....   



I've heard and seen on labels that tomatoes should be unrefrigerated. I know they are more flavorful and ripen as well as over ripen quickly. But is their any other reason for such a claim? By the way, I have been juicing and have a good recipe for Avocado and oranges (1 to 5 cnt) in blender. Also I grow wheat grass but do not have a "wheat grass" juicer. So I have been adding kiwi, hand FULL of wheat grass, 1/2 avocado and oj in blender-tastes great in my opinion. Sometimes I add green tea and flax oil. To thicken sometimes I add ice and raw oatmeal and blend real good. Another good recipe is for a smoothie- 1 apple, 1 banana, flax oil, 1/2 cup raw oatmeal and cinnamon. Apple juice, ice blend well. Sometimes I add Whey protein powder. P.S. don't forget my tomatoes question. Thank you. P.S. I also like to play around and plant seeds of the stuff I eat. They usually grow and when I lived I Florida they actually produced, such as papaya, avocado and of course the tangerines, oranges and grapefruit. Here in IL. The next thing I am going to try from seed is Strawberries? I shall see!

The reason that tomatoes should not be refrigerated is that the taste and texture deteriorate once they are chilled. If they will spoil before you use them, it’s better to refrigerate them once they are really ripe, but know that the quality might not be exactly the ...   



don't know how to cook but want to get more veggies in our diet. I don't know anything about veggies so I never know how to pick them when shopping or how to cook them so that my 5 year old will eat them. Can you help?

Many vegetables can be eaten raw or cooked, and children often prefer them raw. You might choose one new vegetable each week, look it up in our database here to see how to select and store it, then check here for recipes for both cooked and raw vegetables that you might en...   



What are kids favorite salad greens? Do most kids prefer only iceburg?

There is no information on the preferred salad greens for children. I would encourage offering a variety of different greens to children. It might be best at first to avoid those that are more bitter and strong flavored until the child gets used to eating greens....   



after refrigerating, how long can granny smith apples last, to be used for pie-baking?

They can be kept until you decide by their appearance that you don’t want to use them, such as excessively brown, soft, etc. Small brown spots can be cut out and the apple can still be used for baking.  ...   



what fruits are good for diabetics?

This question has come up frequently. See our Frequently Asked Questions (number 18) for the answer.  ...   



What is considered to be serving? Is it per piece of fruit or vegetable, or per cup?

It will depend on what form you are eating. In general, a small to medium piece of fruit is a serving. A serving of cut-up fruit and vegetables is ½ cup; a serving of dried fruit is ¼ cup, and a serving of lettuce greens is 1 cup. Recommendatio...   



why do we need to eat them every day? or once in a while?

A:   I’m guessing that you are talking about fruits and vegetables. Eating fruits and veggies everyday is important because they provide nutrients that our bodies need to function at its best. Eating fruits and vegetables every day also replenishes wat...   



How do you prepare a jimaca?

A: Jicama is a unique and tasty Mexican fruit, rich in fiber and Vitamin C! A cousin of the sweet potato, it has a crisp texture and a sweet taste. A jicama can be enjoyed just as it is, after removing the skin (just like you’d peel a potato) and cutti...   



I recently ate Jicama and loved it..are there seeds available or do they grow from cuts ??where can I get them???

I’m glad you enjoyed it! Jicama is best grown from seeds. Check with your local garden stores or on line. Click here for a great recipe using jicama and here for more information on this delicious tuber.  ...   



What foods are low and safe with potassium ... Dr said to avoid potassium

A: While potassium balance is important for muscular function and cardiovascular health, there are some conditions that require the adoption of a low-potassium diet. It’s great that you’re actively seeking nutritious foods to eat that still allow you ...   



what has a lot of fiber?

Fruits and vegetables that are excellent sources of fiber include apples, blackberries, pears, raspberries, dried beans and spinach. Additional sources are listed here. ...   



Is there any nutritional value in Green pepper,Onion,and mushroom? What are they?

Green peppers are very high in vitamin C- 1 medium pepper has almost double the amount you need in a day. They also contain small amounts of vitamin A, fiber, iron and calcium. Onions are high in vitamin C, a good source of fiber, and contain small amounts of iron and ca...   



for a snack, at breakfast andat night i eat a mixture of blueberries,rasberries,and blckberries with coolwhip on top is this too much sugar in my diet

The fruit is very good for you. Regular Cool Whip contains 1g sugar and 1.5g fat in 2 tablespoons, so if you top your fruit with ¼ cup each time, you will add 4g sugar and 6g fat to your diet each day. This amount of extra sugar should not be a problem, but these ca...   



I would like to no if watermelons are good for diets and are they high in calories, fat,and carbs sodium.

Watermelon is good for diets. Two cups of watermelon (diced) contain 80 calories, 0 fat, 21g carbs (17 of them sugar) and no sodium. Watermelon is an excellent source of vitamins A and C and contains lycopene, a phytochemical that is good for health. It also provides small...   



are there any fruits and veggies that have vitamin d in them?

I’m afraid not. Vitamin D is called the “sunshine vitamin” because our body makes it when the sun shines on our skin. (How much is made depends on the time of year, skin color and sunscreen use as well as other factors). Fruits and vegetables do not conta...   



Hi, i would like to know what type of foods/fruits/veges are suitable for cancer patients after they had radiotherapy? Any foods we should avoid? Would you mind to provide some easy recipes for me? thanks.

Recommendations tend to be individual based on tolerance, type of cancer etc. You can find some general recommendations and meal planning guidelines from the American Cancer Society at www.cancer.org. If you are having specific nutrition issues, a registered diet...   



allergic to carrots --looking for good juicing recipes without them

We don’t have recipes for juicing. However, you can juice any combination of vegetables and/or fruits that sound good to you without including carrots. Some enjoy combinations of fruit and vegetable juices. Use your imagination!...   



What is edamame?

Edamame is fresh soybeans that have been harvested before the seed has hardened. They are delicious as a snack, included in salads, stir fries or in vegetable medleys....   



Do you have avialible the nutrition facts of fruits & veggies? Thanks

Yes, you can see the nutrition values for different fruits and veggies by clicking here.  ...   



What can of diet, a person with high pressure can have? Do you have come recepies for the all week or month to choose for this problem?

Generally people with high blood pressure are advised to have less sodium (salt), and to lose weight if overweight. Most fruits and vegetables are low in sodium and can be helpful with losing weight. For these and other reasons, eating more fruits and vegetables improves h...   



My 13 yr old son stays w/my ex-wife through the wk during the school yr and my wife and I get him in the summer. He isn't getting good meals at his Mom's, but we only have him for 2 days and trying to do that in a wknd sometimes just doesn't work...HELP!!!

“Not getting good meals” can mean many things, but often includes too much junk food and not enough fruits and vegetables. If your son likes fruits and vegetables, you might consider sending some of his favorites back with him. If not, providing selections that...   



Need a scale for counting calories for my weight how many intake i weight 184lbs.

You can find a diet scale for weighing food at most home goods stores. To see how many calories you need to lose weight, visit www.mypyramid.gov. The delicious recipes on this site can easily fit into a weight loss plan and will provide variety and interest. ...   



What is the meaning of the phrase "5 a day for a better health" that you guys use in some of your ads?

The 5 A Day for Better Health program promoted consumption of 5 servings of fruits and vegetables a day before recommendations were increased. That program has been phased out and Fruits & Veggies—More Matters ® is the new campaign to encourage...   



This website is being referred to teachers to use in nutrition education however listings are incorrect, such as listing jicama as a fruit and cucumbers as vegetables. Any suggestions?

Although cucumbers are botanically a fruit, they are a vegetable in the culinary sense, which is why they are listed as such. The same applies to tomatoes, squash and several other foods that are commonly used as vegetables. Believe it or not, there was an actual...   



I live in California. When I first discovered Fuji's, almost 20 years ago, the quality was fantastic just as the red delicious was when I was a child back in the 60's. First they ruined the Red Delicious making it for the most part inedible. It seems agribusiness has come close to ruining the Fuji as well. Why has the quality deteriorated so in recent years?

Many different factors can affect the quality of produce that you buy including weather, season, ripeness, storage conditions, storage time or a combination of these. Click here for tips on selection and storage of fruits and vegetables....   



How can you tell if a fruit or vegetable is ripe or good for buying?

It will vary depending on what you are buying. Click here for tips on how to select different produce items....   



Why are fruits & veggies healthy for us?

All fruits and veggies are healthy for us, click here to learn more. The key is to eat a colorful variety every day, and meet recommendations. To see how much you should be eating each day, click here. For some delicious quick recipes to meet your recommenda...   



What are the good fruits and vegetable to loose weight? What are the good fruits that my grandmother can take and will not affect her diabetes (sugur0. The last question is what can i take to relieve the problem with constipation? I am 19yrs old.

All fruits and vegetables are good for weight loss, and can fit into a weight loss plan. Their main advantage for weight loss is that they are high in fiber and water and low in calories relative to the amount you can eat. Fruits and vegetables that are crunchy tend to hav...   



How long does one steam fresh asparagus to a light crunch? Pieces are cut to a two inch piece

In general, it should only take a 2 - 3 minutes, but may vary depending on the thickness of the asparagus stalk. ...   



What types of fruits and veggies should I eat to have a healthy mind?

There are no specific fruits and veggies that have been shown to promote a healthy mind. However, food patterns that include plenty of colorful fruits and vegetables may be associated with overall health, including a healthy mind. Click here to see how much you s...   



How many servings of each food group do I need each day?

The amount you need each day depends on your age, gender and activity level. Click here to see how many you need each day....   



What are 10 reasons to eat more fruits and vegetables?

There are numerous reasons to eat more fruits and vegetables. Click here to see our Top Ten....   



Is there any evidence that juicing vegetables and drinking the juice will stop cancer from reoccurring?

There is no evidence that juicing will prevent cancer recurrence. I would encourage a well-balanced healthful diet as well as a healthy lifestyle that includes exercise, stress management, adequate rest etc. as a general approach to overall disease prevention. Al...   



Why do the new recommendations for fruits and vegetables include more vegetable servings than fruit servings?

Although fruits are very healthful and are low in calories relative to the amount you can eat, they do contain more calories than most vegetables, with the exception of starchy vegetables. The recommendation is lower for fruits to allow adequate amounts of all foods t...   



How to cook beets and what about the stems and greensare they ok to eat? Can I steam the whole thing or what Cabbage what is the difference between the different kinds?Thanks for all you help

Beets can be boiled, whole and unpeeled in water until soft. The red color will stain fingers, so either wear gloves, or use a fork and knife to slip off the peel once cooked. Greens can be eaten raw or cooked. Click here for more information on beets. The different varie...   



How much Vitamin C is in a Serving of Strawberries, and how much is one serving? Same question for bluberries and kiwi?

A ½ cup serving of strawberries has 42.3 milligrams of Vitamin C; ½ cup of blueberries has 7.2 milligrams and 1 medium kiwi fruit has 70.5 milligrams. Our Fruit and Veggie Database will give you information about other nutrients in these foods.  ...   



If you cook or freeze a fruit or vegetable, does it have the same or significantly less amount of nutrients? For example, if you fry broccoli, does it have the same benefits, or are you better off eating french fries?

When properly cooked, nutrient loss from fruits and vegetables is small. Overcooking will result in the most loss of nutrients. When they are prepared for freezing, the loss of nutrients is also very small. Commercially frozen fruits and vegetables are proce...   



My son is suppose to take the What does it take to be healthy quiz for school. I cannot find it.

I am not familiar with this; perhaps the teacher will provide the link.  ...   



What "color" group contains dried beans?

The color of the bean would determine which color group it is in – red or kidney beans in ‘red’, split peas in ‘green’ etc. Beans that are white, tan, or brown would be in the ‘white’ group....   



Why is the consumption of fruits and vegetables so important?

There are numerous reasons why fruits and vegetables are an important part of the diet, which you can see by clicking here. See how much you should be eating each day by clicking here....   



How many fruits variety do i need a day?

We encourage eating a variety every day, so try to include several different types to meet your daily recommendations. To see how much you should be eating each day, click here....   



I have gerd could you give me a list of acidy foos or tell me where to get one ???also is bananas bad for gerdThanks

Bananas don’t tend to be bad for GERD, however, everyone reacts to foods differently.  Avoid them and any other foods if they cause discomfort. Discomfort tends to be caused by caffeine, mint, citrus fruits, tomatoes, soft drinks, peppers, spicy foods, high...   



what is the number of people who eat there fruits and vegetables?

Recent data* suggests that about 32% of adults eat 2 or more servings of fruit each day, and 27% eat 3 or more servings of vegetables each day. *CDC MMWR March 16, 2007...   



Is it permissible to use the top 10 reasons to eat fruit and veggies on a display?

You may use the list on a display, but please credit us as the source of the information.  ...   



which country do your fruit and vegetables come from and why don't you put this on the packet or lable (I'm in Australia)

We do not grow, process or distribute any fruits or vegetables, so have no input on the country-of-origin labeling.  ...   



What % of americans get their 5 a day requirement? what % of kids?

According to government statistics based on the Behavioral Risk Factor and Surveillance Survey (BRFSS), about 24.3% of adults reported that they ate fruits and vegetables 5 or more times a day. However, the current recommendations for most adults are actually 7 to 13 ...   



I have a fruits &veggies more matters wheel that shows selection, storage/ handling and nutrients for fruits and veggies. I am a nutriton assistant with EFNEP and wondered if I could get more of these to hand out to my classes.

The wheels are for sale at a reasonable price in our catalog, which you can view here. There is also information on selection, storage and handling for each fruit and vegetables on this site, which can be viewed here....   



How do I know how many calories are in my food at school if they just put it on our tray?

School lunches are planned to meet certain standards related to fat, salt, and calories. To get more information, your foodservice director may be able to tell you who to contact at the district level where lunches are planned....   



BESIDES SPINICH AND KALE, WHAT ARE THE OTHER DARK GREEN VEGETABLES?

Other dark green leafy vegetables like spinach and kale include collard and mustard greens, leafy lettuces like romaine, red leaf, and mesclun. Click here to see a list of other green vegetables. ...   



Can I freeze zucchini w/o cooking?

Yes. Simply wash, remove the stalk, slice or shred, and freeze. You might consider freezing the amount you expect to use in the recipe in separate bags or containers, so that you will be able to thaw only the amount you want to use. You can find good zucchini recipes here....   



My wife has ovarian cancer. A nutritionist advised not eating fresh fruits since they contain sugar and sugar is considered a "cancer feeder". Fruit supplements were recommended as a substitute. My wife loves fruit. Are there any fruits that have sugar content low enough to not be problematic for her?

I am not aware of any recommendation to reduce fruit intake for patients with cancer. While fruits do contain sugar, they also contain a whole array of nutrients that may be tremendously beneficial, and whole foods are a much better choice than supplements. (All our cells ...   



is eating raw sweet potatoes unhealthy or more benefical because it holds its nutrients id love to know thanks

Cooking sweet potatoes will not result in substantial nutrient loss, and the potato will probably be easier to digest when cooked. Click here to see some delicious ways to cook sweet potatoes....   



how many calories do bananas have?

One medium banana, about 7 inches, has 110 calories. Click here to see more about bananas....   



I am doing sessiions on fruits and vegetables I meed to know if you have any handouts that I could use? Thank You

We have some downloadable materials for kids on this site (click here) and on our new site for kids – www.foodchamps.org. You can also find materials at www.fruitsandveggiesmorematters.gov . The materials in our catalog are available at a reasonable cost, and ca...   



What about grains the new pyramid has 6oz.

The new pyramid suggests 6oz of grains per day for some groups, including girls age 14-18 and boys age 9-13. Half your grains should be whole grains. These are in addition to the fruits and vegetables you should be eating each day. Click here to see how many fruits an...   



Why healthy food is important for us?

Healthy foods provide the nutrients, (like protein and vitamins), that our bodies need to be healthy. You can find some of the nutrients that are in fruits and vegetables by clicking here....   



is the food we eat in the school safe when the cafeteria is not clean and the food taste stale due to the way they serve us. becuasse we recieve the same thing everyday and some of us play sports and could use more food

I’m sorry to hear that you feel that your school meals are unsafe. The Student Council might try to get help from the parents (a petition drive for example) then approach your Principal about improving the situation. Most school lunches are supposed to provide 1/3 o...   



What is the best way to become a vegetarian after giving birth?

Depending on what type of vegetarianism you plan to follow, you need to become familiar with what foods will meet your dietary requirements. If you are breastfeeding, your requirements for calories and nutrients will be higher, and you need to be sure you are meeting ...   



What constitutes a serving? Would one apple be one serving? How about a large apple or orange? Any help would be great. Thanks!

In general, ½ cup of vegetables, fruits and juices is a serving. One cup of leafy greens such as lettuce, and ¼ of dried fruit is a serving. For whole fruits, a small to medium piece would count as one serving.   ...   



What is the negative effect of waxing fruit?

The wax that is used on fruits (and vegetables) is applied to stop them from drying out. It is safe to eat. In fact it’s similar to the wax that is found in chocolate bars, so most of us eat it without even knowing!. Some wax will be removed when you wash your ...   



is it ok to loose weight as a young teen if you do it healthy

It is generally recommended that young teens do not lose weight, but instead, try not to gain any more as they grow. Eating lots of fruits and vegetables can help. Click here for great recipes using fruits and vegetables, and here for help with ways to get more into y...   



I have a problem with constimpation.. All Doctors tell me i need a diet high in fibers how can i start?

Fruits, vegetables and whole grains are good sources of fiber. Click here for fruits and vegetables that are good and excellent sources of fiber. Click here to find out how many servings of fruits and vegetables are recommended each day. It is also important to drink enoug...   



does grapefruit have sugar in it ?

Yes, one medium grapefruit contains about 20 grams of naturally occurring sugar. Click here for information on grapefruits and other fruits and vegetables.  ...   



Does yogurt have similar nutritional benefits when it's cooked as when it's eaten raw? I don't care for the sour taste, but I like to cook chicken and fish in it. Thanks

The nutritional benefits of yogurt used in cooking will be similar to when it’s eaten raw, although some vitamins may be destroyed by heating. Additionally, active cultures that are in uncooked yogurt will also be destroyed by heating. However, you will sti...   



My husband just got diagnosed with diabetes type 2 and I wonder if it is a good idea to get a juicer machine to help include healthy fruits and vegetables into his diet.

Including juices in his diet is okay, especially vegetable juices which are lower in sugar. Juice from sweet fruits and vegetables would still have to be “counted” in the carbohydrates in his diet. The very best way for him to increase fruit and vegetable intak...   



Dear Dr. Elizabeth, I was talking to my friend the other day and he told me that he lost 100 pounds from eating celery amongst other fruits and vegetables. He advised that celery increased his matabilism which caused him to loose weight. Is there any truth in this statement??? Thanks.

Celery does not increase the metabolic rate. Celery is however very low in calories- one 8” stalk contains only 6 calories. This makes it very useful for weight loss, since one can get a lot of eating pleasure from celery and consume very few calories. Perhaps most i...   



slow cooker in order what takes the longes to cook?meat,onions caarrots,then pototos what should be put in first and then added last.THANKING YOU PATRICIA

Slow cooker recipes usually suggest adding all but the quickest cooking vegetables together, and in this case, meat, onions, carrots and potatoes would go in together. You can find other recipes using fruits and vegetables here.  ...   



i dont know how make my kids eat veggies,can i get some recepies.thank you

It is difficult, if not impossible to make kids eat veggies if they don’t want to. There are some tips that will help.   First and foremost, it is important that they see you eating them, and that they be served daily at meals so that kids are used to ...   



I was looking on the website for a downloadable picture for a presentation I'm doing. Are they still doing the 7 to 13 a day for better health? And if so, can I download it from somewhere?

The new Fruits & Veggies—More Matters® program has replaced the previous 5 to 9 A Day for Better Health Program. Although the current recommendations for fruit and vegetable intake for most adults are in the range of 7 to 13 servings a day, the program d...   



If you choose to drink purchased fruit instead of to eat a whole fruit what would happen to the calorie content in your diet? what would happen to thefiber content?

I’m assuming you mean drinking 100% juice instead of eating whole fruit. The calorie content of your diet will be affected by the amount of juice that you drink. A serving of juice is ½ cup, and will have a similar number of calories to a small to medium ...   



I have recently had surgery and now have a lap-band. I need to eat nutritionally dense food but with an inphasist on non-starchy vegetables. I've just been diagnoised with Type two diabetes. Can you direct me to such information links. Thank you before hand for any help you might send. Take care, Gala parker

It may be good for you to get some help from a Registered Dietitian. You can find one in your area by clicking here. I encourage you to attend any post-surgery nutrition classes offered by the hospital where you had your surgery. The nutrition staff offering these classes ...   



Hi ,We would like to emphasize healthy eating with the children at our school next year. Do you have any promotional materials that are available without cost? Thank you. P.S. we have 450 students in pre-K through grade 8. Thanks!

We have some downloadable materials on this site (click here) and on our new site for kids – www.foodchamps.org. You can also find materials at www.mypyramid.gov. The materials in our catalog are available at a reasonable cost, and can be viewed here.  ...   



I have alot of peppers that I would like to preserve so they don't go bad- what is the best method to do this

You may preserve your peppers in a variety of ways, including freezing, drying and pickling. Click here to find instructions from the University of California at Berkley on how to do this. You can also find some great recipes for using peppers by clicking here. ...   



what does serving mean when it comes to eating fruits and vegetables?

A serving is one quarter cup of dried fruit, one cup of leafy vegetables, like lettuce, and half a cup of everything else. We’re moving away from servings and moving towards cups, so you can see how many cups are recommended each day by clicking here.  ...   



I eat a lot of palm hearts I wonder are there any benefits to this,also I'm a type 2 diabetic,best raw or cooked?

One cup of heart of palm contains more than 20% of the daily value for vitamin B6, potassium, zinc and copper. It also contains more than 10% of the daily value for vitamin B2, vitamin C and iron. It is low in fat and sodium, and like all fruits and vegetables, contains no...   



Should baged salad mix that is pre cut and washed be washed again?

It depends on the label. Some say “ready to eat” and those are fine to eat without washing. If it does not have that statement, it would probably be safest to wash it again.  ...   



what fruits and veggies start with the letter I?

Iceberg lettuce, Indian corn and Ita Palm (grown in South America) all begin with “I”....   



can we survive without fruits or vegetables?

This has not been studied. In the short term, you probably can. For long-term health, it is not advisable to try. Fruits and vegetables do contain important vitamins and minerals, many of which are water-soluble and need to be consumed daily to prevent defic...   



how mant servings of fruits are you suppose to have ina day?

The number of servings needed each day depends on age, gender and activity level. Click here to see how much you should be eating each day....   



My 7th grade students are researching healthy eating. Their research question is, "Which is healthier, fruits or vegetables?" Any insight you can provide would be very appreciated.

  That’s a very difficult question because both are very healthy and contain a variety of different nutrients and substances that are important for health. Click here to find more information about the nutritional content of fruits and vegetables, as well ...   



I am wondering on how to implement a program at our school, that would provide fruits and vegetables to the kids for free. I was reading about the USDA program that happened in 2002. Please let me know what you may know or how I can proceed. - Heidi Mckee

That program is currently funded in specific states, and only a certain number of schools in each state receive funding for it. However, it has been expanded, and the hope is that it will continue to be. You would need to check if your state is one of those that recei...   



between watermelon and cantalop which is the highest sugar

For one cup of cubed melon, watermelon contains 9g sugar and cantaloupe contains 13g sugar. Click here for more nutrition information on these and other fruits and vegetables....   



How to pick a ripe pineapple.

Pineapples available in the grocery have been picked ripe and can be used immediately. Pineapples should be plump and firm with fresh green leaves on the top. Look for a mild pineapple scent at the stem end. Color may not indicate ripeness, since some varieties are green w...   



Is broccoli bad if it starts turning yellow?

It is getting stale when it starts tuning yellow, and has started to lose some of its nutritional value. Click here for storage and nutrition information....   



Hi, I wanted to know if a serving size of raisins is 2 tablespoons or 1/4 cup.

A serving of raisins is ¼ cup. You can find out how many cups of fruits and vegetables are recommended each day by clicking here.  ...   



which fruits and veggies are poor source of potassium?

Others have asked the same question. See the response in #21 of our Frequently Asked Questions by clicking here....   



Over the past months all the potatoes I buy turn green after just a few days. Are they still safe to eat?

Potatoes that turn green are producing protective chemicals, and if the potatoes are not otherwise damaged from cutting or bruising, it can be a sign that the potatoes are old and may be rotting. The highest levels are usually in the sprouts. If the amount of greening...   



Can you add sugar to turnip greens as a seasoning?

It depends on your taste. Some people will cook turnip greens and other greens with a pinch or two of sugar to curb what tastes bitter to them....   



How much money,in a year,is made from California Red Raspberries?

We do not have that information at hand.  ...   



How many raspberries in California are produced in a year?

A good resource for that information is the Economic Research Service of the USDA (www.ers.usda.gov). There is information about annual production and disappearance of different fruits and vegetables....   



I am really curious about making my own baby food when I am ready to introduce my daughter to solids. I wanted to make sure that I would be making the most healthful choices and what little stomaches could handle. I was hoping to find some recipes as well; however, I wasn't reluctant. Could you please give me some helpful hints on how to get started and foods that are safe for babies.

You can make baby food from the foods that you cook for your family. A good way to prepare your own baby food is as follows: cook the food until soft, either by steaming, boiling in a small amount of water or in the microwave. It is recommended that you do not add salt or ...   



Hi. I am on our school district's Medical Advisory Board. I am looking for good quotable current reference that specifies how many fruits and vegetables children should be getting a day. I have looked over the CDC & USDA websites, but dont see a specific

You can find amounts needed on this site by clicking here. The recommendations are based on those in MyPyramid for age, gender and activity level. You can also view recommended calorie levels by age, and the associated recommendations for fruits and vegetables at...   



I've seen many ads for the 'green bags' that claim to keep fruits & veggies fresher longer. What is your opinion of them? Are they worth the money? Thanks!

Green bags are said to work because they absorb and remove ethylene gas, which is produced naturally by fruits and vegetables, but accelerates ripening. I have not yet had the opportunity to try them. Click here for tips on storing fruits and vegetables.  ...   



I can't eat citrus fruit or acidic veggies...what fruits arn't citrus? I have sjorgrens..dry mouth.

Citrus fruits include oranges, tangerines, lemons, limes, grapefruit, and pomelo. All other fruits are not citrus fruits....   



what fruits are high in Beta-carotene?

The orange/yellow fruits are high in beta carotene, and include apricots, cantaloupe and mango.  Grapefruits and prunes are also good sources. Click here for information on vitamin A, which is what our bodies make from beta carotene....   



How much is a cup of fruit or veggies because you cannot really measure them. For example, how many cups is an apple?

The best approach is to estimate as best you can. For instance, in general one cup looks like the size of a baseball. Generally, a small to medium piece of fruit will be equal to a cup. To help estimate, view pictures of one cup portions here. Our kids ...   



can you eat yams that have sprouted in the plastic covering you cook in the microwave?

Sprouting indicates that the potatoes have aged. The potatoes should be peeled and sprouts should be removed before cooking them. ...   



I have to follow a diet refrain consuming veggies and fruits rich with potassium. where I can find a list? Thanks

Others have asked the same question. See the response in #21 of our Frequently Asked Questions by clicking here.  ...   



i was given a karobi looks like a round root vegetable and i don't have any idea how to cook this thing but always up for challenge. Can any one help?

Kohlrabi can be eaten raw or cooked. To eat it raw, wash thoroughly then peel, slice and add to salads, slaws, or vegetable platters. To eat it cooked, you can peel, chop and add it to stir fries, soups or stews; or steam/boil until crisp or soft (your preference). Enjoy! ...   



I used to enjoy Sunchoke....I can't find it anywhere. Do you know where it grows and where to find it??

Sunchokes (Jerusalem Artichokes) are native to North America and have their peak season in the fall and winter. You might see them sporadically until fall. If you Google “sunchokes” you might find a source in your area. ...   



Does soaking raw potatoes leech the potassium out? (Or enough to make it a "low K " veggie?)

The following “recipe” significantly reduces the potassium in potatoes but does not eliminate it completely: Peel potatoes and slice 1/8 inch thick. Place in warm water. Use 10 times as much water as potatoes. Soak for 2 hours. ...   



What fruits can I eat that doesnt have potassium in it?

Most foods, including fruits, contain some potassium. Click here for fruits and vegetables that are low in potassium. ...   



who sells you the 3 lb bags yourGALA apples are packaged in?

If the name of the distributor is not on the bag, you can check with the Produce Manager where the apples were purchased.   ...   



do you have someone that comes out to site like YMCA to talk to children?

No, we do not. I suggest you contact your local dietetic association, a local hospital with an outpatient department, or a college with a nutrition program to locate someone who might be willing to come or can refer someone.  ...   



Does a honeydew melons continue to ripen after purchase. If so how to tell when completely ripe?

  It is very difficult to tell when a honeydew is completely ripe. When purchasing, they should feel heavy. Most melons taste better if left un-refrigerated for one or two days. Click here for more information about selection and storage.  ...   



How to cook corn on the cob?

Corn on the cob can be boiled, baked, grilled or cooked in the microwave.  IN WATER:   Choose a pot large enough to hold the amount of corn you want to cook, with room for water to cover the corn. Cover pot and bring water to a boil on high heat. Add husked...   



what is the best way to melt choclate

To prevent burning, chocolate can be melted in a pan fitted over a saucepan of boiling water. Chocolate can also be melted in a microwave, but likely won’t require much time. It should be stirred frequently while melting....   



i am 84 yrs. old and eat a healthy diet that contains fiber, fruits and veggies...but the servings recommended seems like a lot for seniors. how do we handle this?

I’m not sure how much you are eating each day. Click here to see how much of different foods you should be eating each day.  If the amount seems too much, try spreading out over the day in small meals and snacks. For fruits, dried and 100% juice might be le...   



Regarding lettuce/salads: Does a serving equal one cup? Thanks!

Yes, a serving of lettuce is one cup, whereas a serving of other vegetables is ½ cup....   



We have a three year old who only wants to eat noodles with butter on them. Help! Do you have any suggestions or good reading references for the stubborn toddler?

Feeding toddlers is sometimes a challenge! Eating a limited number of foods is common in young children, and this too shall pass. Try not to make meal time a battleground, and ask your toddler to try one bite of other foods you have available at meals. Remember that you ma...   



What is plant sterols?

Plant sterols are compounds from some plants that reduce the amount of cholesterol absorbed in your intestine. They are added to spreads such as Benecol™, Taking Control™ and Phytrol™ and have been found to reduce blood cholesterol levels when the spreads...   



I have a condition known as fissure tongue. Many fruits bother my condition because of the acidic levels in the fruit. Does dried fruit have the same levels of acidity levels as fresh fruit?

Dried fruits will still have the acid that was in the fruit before drying. However, since they have less moisture, it may be less likely that juice from the fruit will come in contact with the tongue. You would still want to be careful that seeds don’t get ...   



I'm wondering if iceburg lettuce is the best choice for salads. Nutritionally I know that it has very little. but is romane that much better. I dont have a garden, so I dont have acess to a leaf lettuce. Thanks for any help you can give....

Your best bet would be to think variety when planning salads. Iceberg lettuce provides fiber and many people like the taste in a salad. Adding other vegetables to any salad, such as tomatoes, peppers, cucumber, raw broccoli, carrots, etc. will increase the nutrit...   



I'm not understanding how to read you 'in season' lists. What is the difference in the red and black lettering? Thank you.

Those in red have additional information about selection, storage and nutritional value. You can click on the word to go to that page. Those in black have not yet been added, but check back for information because we’re updating the site every day....   



I babysit an 8 year old girl who is a very picky eater, Yesterday her mother sent her and her and her brother ( who is 5) fries and popcornshrimp for lunch, I had the lil' girl eat 5 pieces of the shrimp before she could have more fries, she got upset w/ me but she doesn't need to eat half a bag of fries... So this morning her mother brought a pack of bacon and said that this was the lil' girls lunch, she can eat a whole pack of bacon by herself. IS THIS RIGHT? I KNOW IT CAN"T BE HEALTHY !!! What should I do. My kids don't eat like that and they are 3 and 5... HELP !! I don't want this Lil' girl growing up to Be very overweight. HELP ME PLEASE. Any advice will help

Offering nutrition advice without being asked can be tricky, and you might be most successful if you are kind and non-judgmental. Eating lots of salty and fatty foods, like those you list, is not recommended. Here are a couple of suggestions: You might try offering ...   



How can you make the meat and potatoes guy in your life eat more? He doesn't want to eat more fruits and veggies, just the meat!

If you have children, his example is important for developing good eating habits in them. Enlist his support for that reason, although there is no guarantee. If you do not have children, you can serve them, but there probably isn’t much you can do beyond that.&n...   



Are the leaves of the cactus plant considered a vegetable? What is the nutrient content of them? I know they are an ethnic dish used by the Hispanic population.

You can find more information about edible cactus by clicking here. There are also recipes if you are inclined to try!   ...   



what foods are good for someone with gout?

There are no specific foods that are good for someone with gout. You can find more information about dietary treatment by clicking here.  ...   



Dear sir, We would like to know the nutrition and function of fruit as below: - Apple - Strawberry - Cran berry - Blackberry What organization confirm that informations? Thank you very much

Our Fruit and Veggie Database has information about the nutrient content of different fruits and vegetables. You can see what each nutrient does in our Key Nutrients section. Nutrition information is based on the USDA nutrient database.  ...   



What veggies are highest in protein?

Dried beans, peas and legumes such as kidney beans, chick peas, black beans and lentils have a relatively high protein content compared to other vegetables. They are high in fiber, contain almost no fat by themselves, and are a healthy way to get protein in the diet.&...   



if i make a smoothie with 1 med. banana, apple & pear. Does this count as 1 portion of my five a day (as its a juice) or does it counts as 3 portions. Many thanks for your help.

It would count as 3 or more (depending on the size of the fruit) servings if the whole fruit is included in the smoothie. If you juice the fruit, ½ cup of juice would count as a serving. ...   



Can you please provide research sources for the fact that frozen vegetables maintain nutritional value? Thank you. (PS - great site!)

Glad you like our site. Please visit often as we are continually adding new content.   Here are two references:   Rickman, J.C., C.M. Bruhn and D.M. Barrett. 2007. Nutritional comparison of fresh, frozen and canned fruits and vegetables. Part 2.Vitamin A...   



It is my understanding that the new recommendation for fruits and veggies is 9-14 servings. But when I look at the website of the various organizations, cancer, heart... I'm finding that it is still 5. So, what is the recommendation. And, when dealing with children, is it less, or are the serving sizes just smaller? Thanks, K

The recommended amount for most adults is 7 to 13 servings a day, depending on age and activity level. The amount for younger children is usually less, also depending on age and activity level. Recommendations through other organizations usually say 5 or more to ...   



Which foods would be benefical for me to eat with my arthritis?

As yet, there are no specific foods that have been proven to be beneficial to eat for arthritis. There is a small amount of research that eating cherries helps some people, but it is not yet proven, and what works for one person may not work for another. Certainl...   



I have heard that browning and/or cooking onions and other vegetable in virgin olive oil causes the oil to loose its healthy properties. What do you know about this?

Common knowledge says that heating extra virgin and virgin olive oil to high temperatures causes the flavor to break down and so it is recommended that these oils be used without cooking them. The International Olive Council however maintains that olive oil is excellent fo...   



Does taro, a root product have any iron? Does it help in curing constipation?

Taro contains very little iron, since ½ cup provides only 3% of the daily value. It is a good source of fiber, (½ cup provides just over 3g) and so may be helpful in relieving constipation. Increasing your fiber intake, drinking adequate water and getting re...   



what type of protein supplements are avilable in our shops and pharmacies?

Many different types of protein supplements are available  ...   



Why is it that if I eat plenty of fruit, I will still want to have something sugary such as a donut (especially at night)?

Fruit usually satisfies a sugar craving so it could be simply that you are in the habit of eating baked goods. You might try substituting healthier baked goods (like a fruit cobbler) for your donuts- you can find some in our recipe section by clicking here.  ...   



I need veggies and fruits that do not cause gas.

Gas that comes from eating fruits and vegetables is often caused by the fiber that they contain and people react differently. Your body will get accustomed to this if you increase your intake slowly, over a period of several weeks. Some fruits and vegetables like beans and...   



Why not call it Parent to Parent? I am sure there are fathers, like myself who cook most of the meals of the home. There might not be many but hey I did find Fruitables before my wife.

Thank you for your suggestion. Although moms are generally the nutritional gatekeepers at home, we know there are dads who are filling that important role too.  Keep checking back for information that is in the works specifically for dads....   



How do you know when an avocado has gone bad? Is it ok to eat if it has a soft spot

An avocado that has gone bad may be exceptionally soft, or not. The best way to find out is to cut it open and check the color. Look for the normal bright yellow-green color. You can cut out soft spots and use those parts of the avocado that still have the normal...   



Do you have recipes for cold drinks made with vegetables. I found "Power Gold Smoothie". Have any made with tomato juice?

At this time, we don’t have any other cold drinks with vegetables, including tomato juice.   However, new recipes are always being added, and your request will help us enhance our choices.   You can always try experimenting with combinations. ...   



Is there any significant health benefit to drinking fruit juices? My wife holds they are mainly sugar and water.

  When you drink fruit juices that are 100% fruit juice, they provide vitamins, minerals and other healthful substances found in the whole fruit, except fiber, so they are one good way to include fruits in the diet. It should say 100% juice on the label. Fr...   



Hello and hope all is well, I am looking for a list of fruit that can be found in all 50 states for all four seasons. So basically availably seasonal fruit,is thier any chance you can guide me down a path. Much appreciated, David

  You can see what’s in season nationally for all 50 states right here on our website by clicking here for “Planning and Shopping/What’s In Season?”....   



which is better for you fruits or vegtables

Fruits and vegetables are both good for you. They both contain important nutrients and other substances that have been shown to be beneficial for health. Additionally, they both taste great and add interest to meals. The maximum benefit of eating fruits and ...   



what is the fat and calorie difference in natural peanut butter if you discard the oil that forms on top

The difference will depend on how much of the oil has separated and how much you remove. You would need to estimate how much you discard or use a tablespoon to remove the oil. One tablespoon of the oil would contain about 135 calories.  ...   



What benefits do oranges have Are they fattening?

Oranges are an excellent source of vitamin C, and one provides all the vitamin C you need for a day. Oranges are also a good source of folate (one of the B vitamins) and fiber, and provide some potassium, calcium and magnesium. They also provide phytonutrients. An orange c...   



Does fruit, used in face recipes, help get rid of acne and whiteheads? If so, what is a recipe with strawberries that does so?

Fruit on the face is certainly not harmful, and if you find it helpful, then enjoy the experience. I’m afraid that there is little research suggesting that applying fruit is beneficial but we know that it’s good for all of you, including your skin, when eaten. ...   



I am 83 years old and constipated for the first time in my life. Pears have been recommended as a good fiber food. True? And what others? Should I be using an over the counter enhancer?

Pears are high in fiber, as well as a number of other fruits and vegetables, which you can see by clicking on “Fiber” in our Key nutrients section. I would recommend you speak with your physician about using over the counter products. Some general guidelin...   



are there any fruits or veggies that contain iron?

You can see fruits and vegetables that contain iron in our Key Nutrient section. Absorption of iron from these foods can be enhanced by consuming them with a food that is a source of Vitamin C.   Sources of Vitamin C can also be seen in our Key Nutrient sect...   



Hi , I am looking for a book which was at walden books in yonkers ny which explained how to clean and cook all vegetables. hope u can help me locate this book.It was very specific

We don’t know which book it was, but you might check with Walden Books to see if they can help you. We have an excellent book that describes how to prepare a wide variety of vegetables available in our catalog. You can get to it by clicking here.  ...   



if i soak my plums in warm water dose it make the experiance any better

If you are referring to dried plums, they can be stewed and that will change the flavor. Some people prefer them that way. To stew them, cover them with water and refrigerate overnight. The next day, heat to simmering and let them simmer until cooked....   



HOW DO I START CANTALOP SEEDS

Cantaloupe seeds can be planted directly into the ground. The best time to plant them is in the spring....   



i am a diabetic- and i love fruits and veggies. i could live on fruits and veggies alone. my question is-how much fruits & veggies r too much and what is safe?

Fruits and veggies are an important part of a meal plan for managing diabetes. However, they do contain carbohydrate in the form of sugar in fruits and starch in vegetables. They are also high in fiber, which helps to delay absorption of sugar.  Depending on...   



I have a difficult time controling my bad ( a genetic problem) cholesterol even on my meds. What foods should I only absolutely eat and then avoid all the other foods. A funny thing but the medical profession is not so quick to offer much definative advice, just meds and walk on to next patient..I am late 70's and on medicare which is probably why, but I'd like to enjoy life awhile longer with my family and friends. So how do I eat for a difficult to control cholesterol (I have hardening of the arteries. need better and stricter diet advice. Thank you

It’s great that you are interested in reducing your cholesterol with diet. The bottom line is to eat more fruits and vegetables and less fatty foods. You can eat more fruits and vegetables by including them at every eating occasion, and making your plate half fruits ...   



My 13 yr old absolutely will not eat anything that I cook. The only veggie he'll eat is carrots. He won't touch fruit at all. I've struggled with this for his whole life and I'm at a point I'm worn down. In trying to keep this short, I just don't know what to do anymore - he won't even taste things at times!

Adolescence can be trying- for kids and their parents! It is an age for exerting their growing independence, which in your case, may be taking the form of rejecting your cooking. Your son doesn’t need to eat your cooking, but he does need to eat foods that will allow...   



I have been put on a low fiber diet because of some stomach problems. I have to be careful with my fruits and vegetables. I can gradually add some back in my diet now. Can you give me any help on what I can eat and still be able to lose weight and feel full ? thank you. Kathy

For a low fiber diet, canned fruits and vegetables and 100% fruit or vegetable juice work well. Look for fruits packed in juice or rinse the syrup from the fruit to save calories. Click on our weight management section to see more tips for weight control. If...   



hello i neeed information in spanish please, i have child the 8 years old with obese, and need help for nutritional plan. thanks, Sandra Neira

You can plan your child’s diet (in Spanish) at www.mypyramid.gov A Registered Dietitian would be able to help you. Try to find one at your local hospital or by clicking here.  ...   



I have IBS and slow motility. I am allergic to statins and have lactose intolerance. I have a history of diabetes and I am borderline diabetic. I need help with diet

You could use the services of a Registered Dietitian. You might try finding one at your local hospital, or you can find one in your area by clicking here.    ...   



Do you have a list of the best cancer fighting fruits and vegetables

There is evidence that diets rich in fruits and vegetables and low in fat can reduce the risk of cancer. The American Institute of Cancer Research suggests that the following fruits and vegetables may be particularly helpful: legumes including soy beans, berries, crucifero...   



what is a serving?

I’m assuming you mean fruits and vegetables. A serving is considered to be ½ cup of vegetables and cut up fruit, ½ of 100% juice, ¼ cup of dried fruit, and 1 cup of lettuce. Generally, a small to medium piece of whole fruit is a serving.&nb...   



want to know how many servings of meet to have and how many calories i should have my height is 5ft 2in and i weigh 145lbs can you please help!

Resources at www.mypyramid.gov will help you determine how many calories and how many servings from each food group you should have each day....   



I have high bloodpresure, RA and I,m overweight how much do I eat of Cal. Fat Salt and sugar. my bmi is 31

You could use the services of a Registered Dietitian. You might try finding one at your local hospital, or you can find one in your area by clicking here.  ...   



is there an amount of fruit per day that ends up being too much or harmful to your health?

Eating fruit is a very healthy thing to do, and most of us don’t eat enough. If you are eating so much fruit that it prevents you from eating other healthy foods like vegetables, protein foods, grains and dairy products however, then you are probably eating too much....   



3 things I can tell 4yr. olds why grapes are good for us.

They have vitamins and minerals that are important for staying healthy. They provide energy. They have fiber that helps us to feel full.  ...   



is there fiber in strawberries?

Yes, 1 cup of strawberries has 2 grams of fiber. See our Fruit and Veggie Database for strawberries to find out about other nutrients in strawberries.  ...   



What is the best way to keep celery fresh in the refrigerator? Is it a good idea to wrap it in foil wrap?

We usually suggest storing in a plastic bag which prevents it from drying out, but foil may work. Celery absorbs odors from other vegetables (like cabbage), so you want to store it in something that will keep it separate from other foods.  ...   



Where can I find a calorie and carbohydrate counter for specific fruits and vegetables in realistic portions. (Grams don't mean anything to me.)

Visit our Fruit and Veggie Database on this site to see calorie and carbohydrate content for portions usually eaten. ...   



HOW DO I START CANTALOP SEEDS

Cantaloupe seeds can be planted directly into the ground. The best time to plant them is in the spring....   



What veggie is considered with the most nutrition? Overall, the one we should eat above all others, the #1?

We recommend eating a wide variety of vegetables, and fruits, every day. Each contains different vitamins, minerals and other healthful substances that have been associated with promoting health. To assure that you obtain all the potential health benefits, eat re...   



What is the preferred, most effective method to wash fruits/veggies, including leafy greens, grapes and all others? I have been using dish detergent (green apple, but feeling I was only adding additional harmful chemicals to our systems, recently began using baking soda. HELP,this is a serious issue that is not vigorously addressed.

All fresh produce should be washed under running water before eating, even if you don’t plan to eat the skin, such as melons and oranges. Germs can be passed to the flesh when cutting. Wash the produce just before you plan to use it, not when you put it awa...   



are dried raw potatoes edible.

Raw potatoes are edible, although they may be less digestible, potentially causing gastric discomfort. Any part of the potato that is green should be peeled or cut away and not consumed. This also applies if the potato is to be cooked. ...   



How do I cook fresh home grown beetroot?

Gently wash the beets, leaving the thin skin intact for cooking. It will easily peel off under cold running water after cooking. When trimming, leave at least an inch of the leaf stems attached and do not remove the root. The stem and root are removed after cooki...   



What is the fact? Is watermelon a veggie or a fruit?

Although generally consumed as a fruit, watermelon has been considered both a fruit and a vegetable. To get the facts about why, visit http://www.watermelon.org/pdfs/media/presskit2006/WatermelonFacts.pdf. For some delicious ways to enjoy watermelon (besides by i...   



Hi! I have recently started to blend various fruits and veggies, to make consumption a little more 'routine'. I especially have started to use spinach in smoothies. My question is : is using frozen spinach any less healthy than using fresh? Also, will having 2 smoothies a day contribute to too much daily sugar (even if I am using only bananas and other fruits)? thanks in advance NA

Great! Frozen spinach is just fine and very convenient. By blending you are using the whole fruit and not only the juice, which means that you are getting the benefit of the whole fruit including the fiber. If you are diabetic then you need to “count” the fruit...   



does all the chemicals, from fumigants to pesticides to chemical cleaners and such seep into the fruits. Are the chemicals taken in by or left on the outer of the fruits? My logical guess is yes. What's your expert experience with all the chemicals used in our agric. industry today? Thank you, Greg

Some chemicals may end up inside of the fruit, but most remain outside and can be removed by washing thoroughly. Researchers maintain that the benefits of eating fruits and vegetables far outweigh any risks that may be caused by any chemicals that remain on them....   



Does freezing fruit reduce the nutrients in them? What about canning?

Any type of processing has the potential to reduce nutrient content. However, the amount lost when fruits, and vegetables, are frozen or canned is very small, and they are comparable to fresh in nutrient value. Further, produce is canned and frozen right after harvest, whe...   



Is a Tomato a fruit ?

Many people have asked us the same question! View our Frequently Asked Questions to see the answer. Check out our Recipe database to see delicious ways to include tomatoes and other fruits and veggies in your diet.  ...   



Fruits and veggies are promoted to lower the risk of certain types of cancers. No one will tell us which ones and what nutrients or natural substances are associated with certain types of cancer. Thank You Lydia

The exact relationship between fruits and vegetables and cancer risk is not entirely clear, and is likely related to several factors. The scientific literature suggests that the benefit may be a result of foods and substances in foods working together as opposed to sp...   



i want to some fat i walk every day and i still can not lose any whate and it does not mater how much i eat i do not eat fast food at all my am sure it has something to do with my thoried all f*****up but all the docters i have goen to say it is fine but i know it is not and mom sayes the say same thing

We have some tips for weight reduction which are in our “Frequently Asked Questions” section, and in our Weight Management section. You can also develop a meal plan based on your age, height and weight at www.mypyramid.gov. You may also consider consu...   



Is it o.k. to eat strawberry if stomach & intestine disfunction?

It depends on what the particular issue is. Strawberries are high in fiber, and they do contain seeds. Sometimes a high fiber diet is indicated, and other times a low fiber diet is needed. I suggest you consult with your physician or a registered dietitian r...   



Is a Tomato a fruit ?

Many people have asked us the same question! View our Frequently Asked Questions to see the answer. Check out our Recipe database to see delicious ways to include tomatoes and other fruits and veggies in your diet.  ...   



I was just wondering if there was any way possible that I could order the most wonderful Georgia Peaches from your store and have them sent to me? I am a Thomastonian but now have been living in Norfolk,VA the past 7yrs. Every year I come home at least twice to visit my family, but before my journey back, I fill up my car with smoked sausage links,pork chops,cane syrup,brunswick stew, turkey creek skins,watermelon,boiled peanuts, and GEORGIA PEACHES from your store.Those are items that I really love and miss from home and since I cannot make it this season because I am having my labor induced on the 15th of August, I was wondering if there was any way I could maybe set up an account or something with your store to send me my favorites. I've begged my family all year and they keep promising to send something but havent yet. I have been craving those juicy peaches every since April. Is there anything you can do to help me out. Sign A Very Loyal Customer and Family Member , Shauna Mathis

I don’t think we are the resource you are looking for since we ourselves don’t buy or sell fruits and vegetables. Perhaps your family can help you identify the contact information.  ...   



If 100% juice is so good for you, how come the Nature's Promise Pomegranate Blueberry Juice Blend has 0 Vitamin C listed on their Nutrition Facts?

Juices that are 100% fruit juice will be similar in nutrient content to fruit from which they came, with the exception of fiber. Pomegranates and blueberries do contain modest amounts of Vitamin C. Read the label to be sure that the juice blend is 100% fruit juice and look...   



I am wanting to do fruits ad veggies, for a center pieces, for my daughter's wedding reception. Do you have any ideas? Have you ever heard of this before?

That sounds like a wonderful and very unique idea. As a start, I would check online for places that do fruit bouquets as gifts. I would also suggest consulting with your florist. Best wishes....   



What fruit and veggies that help cleanse arteries and helps with shrink enlarged prostate?

Eating lots of fruits and vegetables as part of a healthy diet can help to reduce cholesterol levels which may help with reducing plaque in the arteries. Studies suggest that men who eat more fruits and vegetables are less likely to have an enlarged prostate, but it does n...   



September used to be recognized as National 5 A Day. Is this still being done this year? If so, has the name changed to the new one? I write a monthly newsletter that goes out to 2000 seniors. I try to keep current on national awareness month observations.

Thanks for asking! September is now Fruits & Veggies More Matters Month. The Federal guidelines now suggest more than 5 servings of fruits and vegetables each day for most people, so our new slogan and logo reflect that change. You can find tips to include in your news...   



I have a piece of your material that states "research indicates that over 90% of Americans do not mmet their recommended intake of fruits and vegetables." Do you know the study from which this stat was pulled?

This information is from unpublished data from the Center for Disease Control (CDC). The USDA has a list of per capita fruit consumption through 2006- get to it by clicking here.  ...   



tell me detailed aspects of green onion and the nutritional implications

Green onions are a good source of vitamins A and C, contain some folate (a B vitamin), fiber and chromium, and small amounts of many other nutrients including potassium, iron, calcium and magnesium. They are members of the Onion family and contain phytonutrients. Beets are...   



my granddaughter is a picky 2 year old and sometimes shell eat he veggies other times not is it essentil for her to have a multi vit. if so what kind the ones on the market are so full of sugar.

Picky eaters can be trying. Click here for some suggestions on helping them eat more fruits and vegetables. It would be best to ask your granddaughter’s doctor to recommend a multivitamin if one is necessary.  ...   



I am Food Service Manager for high school cafeteria I need all the help I can get financially and any infi on Food Banks or Food trusts in the Pa. Area Any help would greatly be appreciated

If you Google “food banks” you may be able to find food banks in your area. You can reach the Food Trust at thefoodtrust.org. Good luck! ...   



how do you make grap gelly from grapes

You can find out how many carbs you need in a day at www.mypyramid.gov  ...   



Do you think that it might be harmfull to eat fruits in combination with other food grups.

Fruits are good for you at any time of day and by themselves or with any other foods.  ...   



Hi, My 3 year old grandson has been troubled with reflux and asthma. I am looking for a list of foods, specifically fruits, nuts and vegetables which are alkaline versus acidic. It is hard to know which sources to trust. Can you help? He is very selective with what he will eat which may be caused by the way it makes him feel.

I am sorry that your grandson has this condition. You could use the help of a Registered Dietitian and can find one in your area by clicking here. Alkaline foods do not necessarily reduce reflux, since most of the acid that causes the pain is produced by the stomach, but c...   



How do you store jalapeno peppers from the garden

You can store them in a paper bag in the crisper of your refrigerator for a week or two or you can cut them in half, remove the seeds and ribs and freeze for up to a year.  ...   



How long can I keep cut pineapple and cantaloupe before it goes bad?

It will probably last 2-3 days in the fridge. You should discard them if the taste, smell or texture changes. Find recipes for pineapple and cantaloupe in our recipe section by clicking here.  ...   



I do not cook. When I go to the grocery store I feel like I am staring at 4 walls because I do not know what to buy besides cereal, milk and bread. Any suggestions?

A variety of foods is best for good health. You can plan your diet and get suggestions for each food group at www.mypyramid.gov Many fruits, vegetables and other foods can be purchased ready to eat or ready to cook so that you can have a healthy diet even if you don&r...   



HI, I WOULD LIKE TO ASK HOW MUCH FRUIT OR VEG I CAN EAT IN AM OR WITHIN HOW MANY HOURS AND HOW MUCH IS A PROPER SERVING FOR AFTERNOONS OR EVENINGS, I AM TRYING TO LOSE WEIGHT AND I GET HUNGRY ALOT AND WANT TO LOSE MORE WEIGHT

You can eat fruits and veggies throughout the day to help calm your hunger. You can find out how many cups you need each day by clicking here. We recommend increasing your fruit and vegetable intake slowly (one or two extra servings each day every week) since sudden i...   



My family and I have recently changed our eating habits to include alot more plant based foods. I have an 18 month old, a 6 year old and an 8 year old. My husband and I eat only one portion of meat a day. The rest is vegetables, fruits and whole grains. A little cheese sometimes. This is working great for us but I am afraid this is too restricted for my children. I give them whole milk at breakfast and meat at supper. Their snacks are fresh fruit. Their lunch includes peanut butter sandwiches, soups, sandwiches with veggies and cheese. Is this enough iron and protein? I vary our vegetables alot and we eat alot of vegetables. My children are small for their age but I just changed their eating habits and they have always been small. My husband and I are small also.Before we ate a typical home cooked american diet with meat two to three times a day and vegetables and fruit only 4 times a week. How can I monitor their health oustide of their energy and visual. I talked to their pediatrician but there is a real disconnect from diet and I have a hard time getting across to him. I am a very concerned parent and I really want to give all of us the best possible fuel for our bodies. Thanks for your help.

It’s wonderful that you are including more plant based foods for you and your family. It is important that young children, like yours, get enough nutrients to support their growth, and without knowing exactly how they are eating and growing, it is difficult to say if...   



I have tryed serching the net every where that i know of looking for a recipe for a orange glaze for carrots with no luck . please help thank you

If you Google “orange glaze for vegetables” you will find a selection of recipes. A glaze for 6 servings is as follows: 1/3 cup orange juice 2-4 teaspoons brown sugar (to taste) 1/2 teaspoon cornstarch ½ teaspoon grated orange peel (zest) or to taste...   



Just bought wild Maine blueberries, but they are now wet from sitting in the car for a bit. How can I store them or better yet, how can I get them dry????

If they are wet from condensation then spreading them out on paper towels should allow them to dry quickly. Discard any that have become leaky or moldy. If you don’t plan to use them within 3-5 days, it may be best to freeze them. Freeze on a cookie sheet, unwashed. ...   



How many calories are in a fresh fig,fiber,nutrients...please designate ounces of fig for nutrient info. Thank you.

You can find the information you need in our database by clicking here. The nutrients listed are for 3 figs, 150g or about 5 ounces.  ...   



I think jicama is a "Mexican potato". My friend says it is a Jerusalem artichoke. Who is right? I love it raw in salads.

You are correct. It is delicious raw or cooked. You can find out more about it in our database here....   



FOOD VALUE IN A MUSHROOM

You can find nutrition information in our database by clicking here. Mushrooms are a good source of riboflavin (a B vitamin) and copper, and provide small amounts of potassium and some of the other B vitamins....   



What season can you find star fruit?

Star fruit are available year round. Click here to get to our database where you can find nutrition information and tips on choosing and storing them.  ...   



im an 11 year old girl and im womdering, what is the best time of day to have a snak like as my 18year old brother and my 43year old mother.i also want to now how many calories perr day do we all need .

We often suggest two snacks each day, often mid morning and mid afternoon, but it depends on when you eat meals. Snacks are meant to be a “mini meal” to provide nutrients you need and prevent you from getting ravenously hungry before your next full meal. Each o...   



how many calories are in an orange? because i eat oranges all day (like one eevery hour and a half).is that good to do?

There are about 80 calories in one medium orange. You can find out about some of the other nutrients in oranges by going to our database here. If you eat 8 oranges a day it will contribute about 640 calories to your diet and will probably prevent you from eating other frui...   



give me some tips which fruits can help me in building calcium.

Calcium fortified juices are good sources, and some vegetables including collard greens, spinach and dried peas and beans also provide significant amounts. You can check on the amount of calcium in many fruits and vegetables in our database here....   



HI , I am going to try to fallow the 5 worth color meals and snacks. question, saturday, breakfast,waffles , how many pieces can I have, plum sause and juice. Do I need a measure portion. edna

How many pieces of waffle you have depends on how many calories you need to eat. If you are trying to gain weight you may be able to eat more pieces than if you are trying to lose weight or stay at the same weight. Plum sauce is high in sugar, and we suggest only one servi...   



Dr.Elizabeth Pivonka I am a single female,and here is my question. When my mother was alive she made sure that i ate good but since she passed away i try to eat good but sometimes i just eat any old thing and i know that is not good.So i would like some advise on how i cane eat a good balance diet maybe you can give me some suggestions i sometimes eat junk food which is not good to eat when i go shopping i sometimes do not know where to start and i do not know what to buy so i was wondering if you can help me with my grocery shopping list just to give me some ideas on what to buy

I suggest starting slowly with daily goals for including healthy foods. Goals to increase fruit and vegetable consumption might be a good place to start. For instance, you could set a goal to substitute a piece of fruit for high calorie snack foods, or a goal to ...   



What types of fruits and vegetables are the most healthy to eat?

All fruits and vegetables are healthy to eat. Different ones have different nutrients, and eating a variety of fruits and vegetables makes it most likely that we will get all the nutrients we need....   



what are the best cooking methods for veg. and why?

You can find great ways to cook vegetables in our “Top ten ways to cook almost anything” on our website here. Most vegetables are best cooked just until tender since this allows them to retain most of their nutrients.  ...   



Where can I find a recipe for homemade juices and jelly/jams

You can make homemade juices by juicing any combination of fruits and vegetables that you choose. You will need an electric juicer for most vegetables and some of the less juicy fruit. Recipes for jams and jellies can be found by “Googling” “making j...   



i am doing a nutritional analysis on a recipe using baby artichokes. i am starting out with 12 (~1.5 pounds). WHat should I count as the edible portion weight....approximately. THANKS!

According to the Food Buying Guide for Child Nutrition Programs issued by the Food and Nutrition Service, one pound of artichokes As Purchased equals 0.23 pounds of cooked, drained artichoke, about 1/3 cup cooked artichoke from bottoms only, and about 2/3 cup cooked, drain...   



CAn you send me nutritional information on coconuts?

You can find nutritional information on coconuts at http://www.nal.usda.gov/fnic/foodcomp/search/ which is the USDA nutrient database.  ...   



Hi, I have used the 5 a day Challenge activity for years with my fifth graders and can not find these activity charts on the new site. Are these pages available? Can you navigate steps for me to download? Thank you, Karen Hume.

It’s great that you have incorporated fruit and veggie activities into your teaching. With the change in the program from 5 A Day to Fruits & Veggies—More Matters®, we have updated our activities for children. There are some activities related to &...   



On a very tight budget, what would you recommened us buying for our son (5yrs) in kindergr for his snack time. they say 1-2 small iteams, no peanuts, Please help!

Fruits and vegetables are good ideas for healthy snacking. Whole fruit (like grapes, berries) or cut up veggies that he likes (perhaps, carrots, celery) would be good to send in. You could also add a dipping sauce (perhaps peanut butter, applesauce or ranch dressing) in a ...   



Is there a chart available for moms to hang in kitchen for the kids to check off as they eat there five fruits and veggies a day?Thanks

Our kids’ website – www.FoodChamps.org - has an “Eater Meter” that can help kids track their fruit and veggie intake, as well as other activities and recipes to help make eating fruits and vegetables fun. ...   



u have the banana listed at 110 kcalories, yet u list 30g of CHO and 1g of protein, equaling 124 kcalories, whats the deal, makes me question the integrity of your website

These values are generated from a USDA nutrient database. Differences are likely due to rounding. There may also be a small amount of fat (less than 1 gram) that would not show up on the nutrition information....   



how much is 3 oz of whole grains, are we allowed to eat it in wheat bread? if so, how many slices?

3 ounces of whole grains is the amount you would find in 3 slices of 100% whole wheat bread. You can learn more about whole grains and recommendations for intake at www.mypyramid.gov.    ...   



Who should I contact if we find a bug or worm in a bag of frozen veggies. My wife was stirring them up in a pot and took a closer look it looked like a worm or bug.

Contact the manufacturer of the vegetables. You can find contact information on the bag, and they will likely want you to provide other information listed on the bag....   



Is it safe to eat sweet potatoes which have sprouted. i have them in the cupboard for about two weeks. i am aware that the nutrient content will diminish as they are stored longer. Thanks alot,

It is safe to eat those potatoes. Cut off the sprouts and use the potatoes as you would normally. The sprouts have used nutrients from the potato to grow, so have further reduced the nutrients available.  ...   



Where can buy the fruit and veggie bites bag. I live in Woodside NY 11377 Queens Thanks

I am not familiar with that product. We carry a Fruits and Veggies More Matters tote bag in our catalog. You can find it here.  ...   



It seems that people split over the idea on the benefit of soy. What is the solution?

There is some evidence that soy protein in the daily diet may fight coronary heart disease, the number one cause of death in the United States. When included in a low-fat and low-cholesterol diet, it may help to lower cholesterol. Other reported benefits of soy are less cl...   



Do canned vegetables have the same nutritional value as frozen vegetables?

Canned and frozen vegetables are both full of different nutrients. There may be small differences due to processing. Click on our current “About the Buzz”, to read about the nutritional value of all forms of fruits and vegetables....   



can you please give me the seasen fruit list

You can see these lists by clicking on “What’s in season?”....   



Is a tomato a fruit or veggie?

Botanically, tomatoes are a fruit and, in a culinary sense, they are a vegetable. Avocados are a fruit....   



Should we be eating 5 fruits & vegetables per day, or 5 fruits or vegetables per day?

Fruit and vegetable recommendations vary by person depending on age, gender and activity level and range from 7 to 13 servings a day for most adults. These numbers represent total intake of fruits and vegetables. Click here to find the recommended intake for you; Frui...   



Hi, my son is 5 years old and is autistic. I have a hard time getting him to eat anything healthy. I want to know if I put fresh vegetable or fruit in a recipe that needs to be cooked or baked, do I lose all of the nutrients in the fruit or vegetables and is it worth it. thank you, laurie

Yes, it is definitely worth it. There may be some minimal loss of nutrients, depending on cooking method, but overall, adding fruits and vegetables to recipes is one good way to increase consumption and nutrient intake. Click on our “About the Buzz” s...   



I am in 7th grade and am doing a science fair project on what storage method keeps fruit fresh longer. I am testing plastic bags,paper bags,green bags and nothing at all. Do you recommend using the green bags?thank you for your help.Mitchell Palm

Sounds like a good project. Your science project should give you the answer to that question! It may depend on the fruit or vegetable – storage guidelines differ. Click here to see our Fruit and Veggie Database which has storage recommendations.  ...   



my husbands a1c is always high what should i cook and eliminate.he likes rice and peas and alot of rich soups that are homemade i need help

Please check with your health care provider or the American Diabetes Association for appropriate diets for diabetics. You can find a Dietitian in your area who will be able to help you at the American Dietetic Association.  ...   



I need to know what are cucumber,raddish and green cabbage good for.

All three are nutritious vegetables. You can visit our vegetable database here to find nutrient information for each. Each vegetable has videos that will help you select, store and use them. You can also get to our video center here.  ...   



is squash, carrots, banana and sweet potatoe a good source of fiber, my 5 month old baby was been constipated since he started eating solid foods

These are appropriate pureed vegetables to offer your baby beginning at 5-6 months. In addition to fiber, fluid is important in preventing constipation. Your baby still needs to be drinking his recommended amount of breast milk or formula, and offered 1-2oz of water during...   



I recently read that a cup of yogurt, glass of milk, glass of orange juice, and 1 ounce of cheese will provide naturally the needed daily calcium. Will an orange replace the juice, or does it have to be juice with calcium added? Thanks

The article is probably referring to orange juice with calcium added. Each item you list, including calcium fortified orange juice, contains close to 300mg of calcium, which is about 1/3 of the amount recommended for the average adult. An orange itself contains 52mg o...   



how do you cook a radish?also, is it safe to bake and eat squash seeds?

Radishes can be added to stews, or thinly sliced and added to stir-fries. They can also be pickled. Learn how to choose good ones in our new video center, here. Like pumpkin seeds, it is safe to bake and eat squash seeds....   



I am a fan of boiled peanuts. Are they healthy?

Half a cup of shelled, boiled peanuts contain 286 calories, 12g protein, 20g fat and 8g fiber. They are an excellent source of magnesium, manganese and copper and a good source of folate, thiamin, vitamin E and zinc....   



I heard that it is harmful to microwave and that you lose nutients and negatively change the molecular structure of foods. Is this true?We have taken to steaming ood instead.

Microwaving food is completely safe. Any type of cooking changes the molecular structure of food, and may cause a small loss of nutrients. Nutrient losses with microwaving are similar to nutrient losses with steaming, and they are very minimal. ...   



where do I find a list of fruit and vegies by fiber or or rating.

You can click on Fiber in our Key Nutrients section to see what foods are Excellent and Good sources of fiber. If you want to know the fiber content, visit our Fruit and Vegetable Database to see the content of specific fruits and veggies....   



are dried fruits a good choice for snackin or a substitute for a meal

Dried fruits are great for a snack – about ¼ cup is equivalent to a serving of fruit. However, dried fruits are not a good substitute for a meal. They can be included at meals as part of a salad, or in a side dish like a rice pilaf or with a cooked v...   



if i'm going to turn 13 and i weight 142 lbs what can i do in order to weight 104?

I would encourage you to speak with your doctor about your desire to lose weight. He/she can advise you about how much you should weigh for your height, and provide some recommendations for you. Since you may still be growing, it is important not to go on a stric...   



Which vegetables are highest in protein?

Good vegetable sources of protein are dried beans and peas such as black beans, navy beans, kidney beans, etc. and lentils, and split peas. Check out our Recipe section to see some delicious recipes that use beans and peas....   



do I need to wash my veges after I cut them or slice them,especially onion,tomato,cucumber?Which veges (like potatoes) should be washed after peeling?

It’s actually better to wash your fruits and veggies BEFORE you peel, cut or slice them. Use a vegetable brush for those things that have been in dirt like potatoes and carrots and other root vegetables, as well as watermelon and other melons. You shouldn’...   



i don\'t exersize alot how many hours souls i exersize at age 11 how many calories sould i have in a day?

The number of calories you should have in a day depends on a number of things such as your current height and weight, how much you are growing right now, and your activity level. Rather than focus on calories, I would encourage you to focus on what types of foods you ...   



What does a broccoli seed look like?

Broccoli seeds are small, spherical and brown. They are often sprouted then added to salads....   



Sorry to bother you but I cannot find this on the website. When they say \"think variety, think color\" at the end of recipes and show colors, what are they talking about? What is the relationship I am supposed to understand?Thanks,William Roberts

We encourage everyone to eat a variety of colors of fruits and vegetables every day. This will make it more likely that a wide range of nutrients will be consumed, since different nutrients are often associated with different colors of fruits and veggies. Click here to fin...   



From this website, it seems that canned and frozen fruits and veggies are pretty much as nutritious as fresh ones. What is the nutritional value of dried fruit and 100% juice compared to fresh fruits and veggies? Is there any added benefit to eating fresh?

Dried fruit contains most of the nutrients of fresh ones since only the water is removed by drying. Nutrient losses during the drying process are usually small. 100% juice contains little or no fiber, but contains most of the other nutrients found in fruits and vegetables....   



We are very interested in obtaining free publications on better eating (including fruits

You may be able to download and print materials from a variety of sources, and you can find some of them at our healthy resources. You may also be able to get free materials from government sources including the CDC http://www.cdc.gov/nutrition/ ,My Pyramid http://www...   



I have to cut out my foods with potassium can you give mr a list. Katherine

You can see a list of foods that are low in potassium in our Frequently Asked Questions section. A list of foods that are high in potassium can be found in our Key Nutrients section.  ...   



is there a good source to references when trying to determine how much natural fats are in veggies and fruits? I know some veggies/fruits have more natural fat than others where can I find a list to show these?

Most fruits and vegetables are low very low in fat, with the exception of avocados and olives. The fat in these two items are considered “healthy” fats. Our Fruit and Vegetable Database has information about specific fruits and vegetables. You can...   



eating more then 1 hole banana like4 a day ok or is to much potassium i love bananas

Four bananas supply about half of the potassium you need in a day. It is always best to eat a variety of fruits and vegetables. ...   



How do you eat kale? I am trying to put it in a smoothie, but am not sure if I use just the leaves or the whole stalks/stems?

Kale is usually cooked before eating to soften it, though some of the smaller leaves can be shredded and added to salads. The stems tend to be tough and so are usually removed before use. It may be easier to puree just the leaves without stems. You can find good kale recip...   



Do fruits and veggies loose there nutritional value as they age? Forexample I bring a bag of apples home from the grocery store and aweek later start to eat them. During that week did they loose some ofthere vitamins?

All produce loses nutrients during storage. Some nutrients are lost more quickly than others. After a week in the refrigerator your apples would still retain most of their nutrients. You can find some exciting information about selecting, storing and using apples in our ne...   



how much carbs is ok to have in a day? Can you eats carbs everyday? What is too high of carbs to eat?

You can find out how many carbs you need in a day at www.mypyramid.gov  ...   



I just read that legumes are vegetables. True? If so, how much hummus do I need to consume to equal one vegetable serving?

Legumes are vegetables (and are also in the Meat/Protein group of My Pyramid). Half a cup of chick peas constitutes a serving of vegetables, but the volume is reduced when the beans are pureed to make hummus. Whatever else is in your hummus, like tahini or sun dried tomato...   



i want 2 no what web site contains a list of vitiams and what fruit@veg to eat to get them

We have that list available for you. Click here for our Key Nutrients page which lists the nutrients and the fruits and vegetables that supply each nutrient.  ...   



my 7 year old son will not eat fruit or veg we have tried many things but he says he dosnt like the taste, slimy, sour, ect he has vitamins instead but is very pale, he only eats chicken aswell any help????

Feeding picky eaters can be a challenge but hang in there! Click here for our Frequently Asked Questions and some tips about getting kids to eat veggies. You can find some kid-friendly recipes by clicking here.  ...   



My 5 yr old son will not eat any meat...he likes fruits no veggies except corn but thats not the best veggie...hes likes carbs...which is the same for my husband. Im worried because now hes just been catching every little germ and getting sick all the time does this have to do with anything....

Children can be very picky eaters and this can be very frustrating for Moms. Eating a variety of foods, including fruits and vegetables helps your immune system to function optimally, but children who have just started school often get sick quite a bit for the first year o...   



What nutritions and preventive healing aspect are found in an apple,orange, banana, sweet potatoe, tomatoes

You can see the nutritional composition of these foods in our Fruit and Vegetable Database.  In terms of prevention and healing, they all contain different types of phytonutrients that may be important for health.  You can learn more about what phytonutrients the...   



My husband takes cholesterol med. and he can't eat grapefruit. Do you know if there is a problem with the cara orange. It taste great but it looks like a grapefruit.

Cara oranges are fine to eat when taking cholesterol medications, even though they look like a grapefruit. ...   



I don't believe it is nutritional to eat diet sugar vs. real natural cane sugar. I do believe we should cut down on our sugar intake and stick to fruits(naturally sweetened)for a healthier lifestyle. So, my question is why do dietitians or nutritionist suggest that diet drinks are better than regular sugar drinks? Diet sugar is not natural but man-made and is not good for you. Thanks

I think that all dietitians would agree that fruit is the best source of sugar. Recommending natural or artifical sweetners are primarily philosophical differences, which may also be influenced by the particular situation that the dietitian is addressing, such as diet for&...   



I've heard that it's better to steam vegetables than it is to boil because boiling saps nutrients from them. Is this true? And if so, is grilling veggies on the good side or the bad side? I often like to have hot meals, but I want to get my nutrients, too. Thanks

Steaming tends to preserve nutrients better than boiling because the vegetables are not in direct contact with water.  Water-soluble vitamins will be lost in cooking water when vegetables are cooked in large amounts of it.  Generally, if vegetables are being boil...   



What actual fruit has the least nutritional value?

All fruits have some nutritional value and can contribute to a healthy diet....   



are green beans a fruit or a vegetable and how are fruits and vegetables classified (what makes them one or the other)?

Green beans are botanically a fruit, but we use them as a vegetable. Click here to see an explanation of the difference between a fruit and a vegetable from our Frequently Asked Questions. ...   



What are the top 10 nutricious snacks for children?

The top 10 nutritious snacks for children would include many fruits and vegetables as well as foods from other food groups. Click here for our “Top 10 ways to get kids involved” in health eating.  ...   



I work with child care providers and have recently had one tell me that a parent of one of the children in her care told her that she feeds her six month old three jars of baby food before bedtime and that a pediatrician told her to do so. Then the parent was wondering why the baby didn\'t sleep well! The child care provider is very concerned and tried to explain to the parent that the pediatrician probably meant for the baby to get three jars throughout the day, not just at the evening feeding. But the parent didn\'t believe the child care provider. This provider wanted some information on serving sizes for all age children, which I did get for her. My question is this, Do you know if there is any kind of comparison that has been done with the contents of baby food jars and what an equivalent meal would look like for an adult. For example would one jar of 2nd foods baby food be equal to a typical serving size of a spaghetti dinner for an adult? If you do know of such a resource, I would love to be able to use it when working with the childcare providers as individuals as well as in group trainings. Thank-you.

What a great idea! I have not seen such a comparison and it would be hard to make in a precise way, since nutrients in jars are not all the same and different babies need different amounts. It is reasonable to say that a jar of baby food is like a baby’s dinner, and ...   



What veggies are really fruits and is an avacado a fruit

Vegetables that are botanically fruits include tomatoes, cucumbers, squash, pumpkin, beans and sweet peppers. Yes, avocados are botanically a fruit. Others have asked the same question. Click on our “Frequently Asked Questions” for more informati...   



what climate do grapes grow in

In general, grapes grow best with full sun exposure, mild winter temperatures, freedom from frost, and good soil drainage. However, this may vary by the cultivar of grape. If you want to grow grapes, I suggest you contact your local Extension office to obtain inf...   



I was wondering about juicing when you have diabeties. Is it a good idea and if so what would be the best fruits/veggies to use?

Juice, as well as all fruits and vegetables can usually be worked into a meal plan for diabetes. However, individuals vary in their blood sugar responses to foods. Others have asked about including fruit and juice in a diet for diabetes. Click on our Frequen...   



what is the benefits of apple eating

Apples are a delicious and easy fruit to eat. Plus, they come in many varieties so you can enjoy different apple flavors. Click on our ‘Apple’ page to see nutritional information and benefits as well as ways to enjoy apples. Check out our Video center to l...   



Can a person who has dieabetis eat fruit and veggies that have natural sugar in them?

Others have asked the same question. Click on our “Frequently Asked Questions” to see the answer....   



Does overcooking vegetables remove the nutritional value in them?

The nutritional value that is lost when cooking or overcooking vegetables will depend on the cooking method, and not all nutrients are affected by cooking.  Longer cooking will likely result in more nutrient losses for those nutrients that are affected by cooking, but...   



Why is a diet with fruits and veggies so healthy?

Fruits and veggies are generally low in calories and high in vitamins, minerals, fiber and water. They are helpful in maintaining a healthy weight. People who eat lots of fruits and veggies may have a lower risk of chronic diseases including stroke, type 2 diabetes, some t...   



What nutrients do CARROTS HAVE? wHICH OF THESE NUTRIENTS CARROTS ARE HIGH IN AND OF WHICH nutrients CARROTS ARE GOOD SOURCES OF. Which of these nutrients can easily be lost? How can you best store carrots to preserve the nutrients? What is the origin and history of this vegetable?

Carrots are high in vitamin A and a good source of vitamin C. Vitamin C may be lost during storage. Click here for our database to see how best to store carrots. Elizabeth Schneider in “Vegetables from Amaranth to Zucchini” states that yellow and purple carro...   



what are some uses of an ugli fruit?

The ugli fruit is a member of the citrus family and can be used anywhere that you would use an orange or grapefruit. Ugli is slightly sweeter than a grapefruit and about the same size, but not quite as sweet as an orange. It is juicy and delicious.  ...   



How much fiber do women 30-50need to consume a day?

The recommended intake of fiber is 14 grams per 1000 calories. Thus, depending on calorie requirements, a woman would need approximately 20 to 35 grams per day. Visit www.mypyramid.gov to see how many calorie you require each day. Visit our Fiber page to see...   



what are the benefits of adding potacium ond or protien to my diet. I am working extra and experiencing (charley horses),cramps in upper-back thigh. Any advice would help. Thank you.

A charley horse can occur when a muscle is over-used or injured. There are several possible causes, one of which includes a possible electrolyte imbalance. Potassium is an electrolyte and has a role in muscle contraction. There are several things that you ca...   



I am looking to try new vegetables and bought some parsnips and rutabaga, but am not sure how to store them. Can you help me?

It is great that you are trying new vegetables. Store parsnips, unwashed, in a bag in the refrigerator. Store rutabagas in the vegetable crisper drawer of the refrigerator. Both will keep up to one month. Check our Recipe section for some recipes that u...   



How much salt in take equal out to 480mg of sodium per 2 serving can soup chicken

The 480 mg of sodium is per serving, so there would be 960 mg of sodium in a 2 serving can. The amount of salt that is equal to 480 mg is slightly less than ¼ teaspoon, or about the amount in a packet of salt. It is recommended that individuals try to keep...   



I like your "short and sweet" articles. Are any of them ever available in Spanish? If so, where may I access them? Thank you!

We are glad you find the articles helpful. Unfortunately, these are not available in Spanish at this time....   



We are a produce wholesaler that sells to schools. We have been asked to do a presentation comparing yield and nutrition on fresh vs frozen vs canned. Can you help me find any data?

There is a food buying guide for child nutrition programs from USDA which you can access at http://teamnutrition.usda.gov/Resources/foodbuyingguide.html . Click here to see two references regarding nutrient content of fresh vs frozen vs canned. There is also a su...   



can i use 8% acetic acid in my cooking or not? if not used then why?

Vinegar that is commercially available is 5% acetic acid. Vinegar that is 8% acetic acid is more acidic, and so you would need to use less to achieve the same results....   



Yes what are some good diabetics snacks Im a type 2

Fruits and veggies can be good snacks for diabetics. Vegetables with dip, dried, frozen or canned vegetables, 100% juice, a handful of nuts, fresh, frozen, canned or dried fruit may all be good choices. Most fruits and veggies are low in fat and calories, and high in fiber...   



can I pealed potatoes 1 day before I need them?

You can peel potatoes and leave them submerged in water overnight to stop them from changing color. Soaking overnight will reduce some nutrients, including vitamin C and potassium since they will be lost in the water. Click here to see our new videos on potatoes....   



who pays for this site

This site is funded by the Produce for Better Health Foundation.  ...   



I have a 3 year old who refuses to eat any veggies or fruit. His diet consists of (and very little) pasta, tater tots, chicken nuggets, salsbury steak, some cheeses, popcicles,crackers, popcorn, sausage pizza and garlic bread. He has a very sensitive smell and everything smells bad to him (which doesn't add up with galic bread). He will drink milk, water, and the V-8 juice with veggies and fruit, but not on a regular basis. He might pull out 8 to 16 oz a week. Should I be concerned because his diet is loaded with the "bad white starches" and has been since he has been old enough to eat real foods.Would a multi-vitamin be something he should have daily.

Children can be very hard to feed! If your son is growing normally, and has plenty of energy to play and learn, he is probably getting what he needs. Remember that he learns primarily by example, so if you consume more whole grain foods, he may eventually be persuaded to d...   



could you tell me what food group great northern beans fits in? I am dieting

Great Northern beans are in both the protein and vegetable groups of My Pyramid. They are good sources of low fat protein, like all dried peas and beans, and so are especially helpful in dieting. Click here for nutrition information on great northern beans from our databas...   



how much fruits and veggies should my 2 1/2 year old be eating a day?

Young children need about 1 cup of fruit per day, and 1 to 1 ½ cups of vegetables per day. Click on ‘How Much Do You Need?’ to see recommendations based on age, gender and activity level.  ...   



I just got a juicer for my Birthday and am LOVING it! Tonight I made some fresh lemonade, but I don't know what to do with my pulp. I really don't want to throw it away, but I don't know of any recipes that would use a LOT of lemon pulp. Could you help me out? Thanks!

I am not aware of any recipes or specific uses for lemon pulp. You could try to google lemon pulp and see if anything comes up. If you compost, the pulp could be added to it. ...   



What fruit has 383 nanograms of melatonin?

Click http://www.extension.iastate.edu/nutrition/supplements/melatonin.php   for information on melatonin....   



how are cucumbers and grapes good for me?

Cucumbers and grapes are great for snacks and contribute to getting more fruits and veggies in the diet. See our Fruit and Veggie Database to find out some of their nutrition benefits....   



I just wanted to say that I was a little disappointed to see that tomatoes and peppers are listed under veggies when they are in fact fruits.

You are correct that botanically, they are fruits because they contain seeds. However, in a cooking sense and in terms of how they are used in meals, tomatoes and cucumbers are vegetables. Believe it or not, there was an actual ruling on this issue in 1883 by the Supreme C...   



I have had this question asked many times: Are pulses – beans, peas, chickpeas and lentils – considered to be a vegetable as well as a meat alternative? We recognize that pulses are a good source of protein and when paired with a cereal grain they provide a balanced source of protein. However pulses are plant material and they are rich in nutrients found in vegetables, including fibre and folate. The US MyPyramid considers pulses to be a part of both the vegetable and meat alternative subgroups. I don't see them promoted as part of the More Matters program. Could they be promoted as a vegetable in ad campaigns?

When beans, peas and lentils are consumed as a meat alternative, they are considered to be the protein for the meal. However, when they are not used as the main protein source for the meal, they would be considered a vegetable. Understandably, it can be a bit con...   



what is endive

Endive is a type of lettuce and includes 2 main varieties, curly endive (including the smaller frisée) and escarole. Leaves are somewhat bitter and can be eaten raw or cooked. These are not to be confused with Belgian endive which is actually in the chicory family a...   



I have to change my diet to plant-protein instead of meat and cheese. Please send me a list of these protein filled plants that are in the form of veggies an perhaps fruit.

Dried peas and beans, including kidney, pinto, garbanzo, black, lentils and many others are all good sources of protein. Click here for information on the nutrition content of dried peas and beans in our database; click here to search for recipes using dried peas and beans...   



I'm looking for a flyer put out by the CDC "5 A Day: Tips: Washing FRruits and Vegetables. It gave 10 tips for handling. I know 5 A Day changed to Eat More. How can I find this information.

The CDC describes how to wash fruits and veggies on their website here. There are a number of their publications that you can download here. We have information on handling many fruits and vegetables in our database here.  ...   



Since there are many different types of apples are their nutrition facts the same as to how much vitamin, minerals, calories, etc. they provide?

There may be slight differences in the nutrition content of different varieties of apples but nutrients will also vary by the degree of ripeness, how long they have been stored and the soil in which they were grown. Published values are usually available only for “ap...   



What are the ten most important to buy also know as dirty 10?

You can find the information about the so called “dirty dozen” from the Environmental Working Group here.  ...   



My 19 year old son has Nephrotic syndrome,He is vegetarian,he can take milk and cheese,Can you suggest some KIDNEY FRIENDLY FOODS?Thank you

Please check with your child’s physician for foods that are recommended for his condition. You can find many excellent recipes which include fruits and veggies in our recipe database here. Good luck!  ...   



i am 75 years old and i am 5ft 7in tall and weigh 194 i have started walking on the thread mill for 1 hr a day for 3.5 miles i would like to find a good meal plan

You can create a meal plan for yourself at www.mypyramid.gov You will find healthy recipes in our recipe section here.  ...   



how much water in fruits an vegetable

Fruits and vegetables contain varying amounts of water. Juicy fruits, such as citrus fruits are about 87% water by weight, or provide about ½ cup in a medium sized fruit. Dried fruits, like raisins may only be 15% water by weight. You can find information for indivi...   



tracking consumption

I’m not sure what your question is – please clarify and I would be happy to get back with you....   



Are pulses – beans, peas, chickpeas and lentils – considered to be a vegetable as well as a meat alternative?

Q. Are pulses – beans, peas, chickpeas and lentils – considered to be a vegetable as well as a meat alternative? We recognize that pulses are a good source of protein and when paired with a cereal grain they provide a balanced source of protein. However pulses are plan...   



can i use 8% acetic acid in my cooking or not? if not used then why?

Vinegar that is commercially available is 5% acetic acid. Vinegar that is 8% acetic acid is more acidic, and so you would need to use less to achieve the same results....   



My husband is a diabetic and loves eating fruit. He has been eatings delicious apples and red grapes. His blood sugar has become high. What type of apple would effect his blood sugar the least and how often should he eat one. Also, would grapes effect his blood sugar level.I am new at trying to figure out what fruits he is allowed to eat and what portions.

All fruits can be worked into a meal plan for diabetes, but since they do contain carbohydrate, the portions need to be controlled. Blood sugar responses to different foods vary for everyone and are affected by factors such as medications for diabetes, composition of the m...   



What about grains the new pyramid has 6oz.

The recommendation for grain intake, like other food groups, is based on your calorie needs. You can see how much you should be eating of grains, and other foods at www.mypyramid.gov. Click on ‘My Pyramid Plan’ to see recommendations for you based on ...   



can you tell me what fruit is high in fiber

All fruits contain some fiber. You can see which fruits, and vegetables are high in fiber by clicking on Key Nutrients. You can also see the fiber content of different fruits and vegetables in our Fruit and Veggie Database.  ...   



how many fors do fruits and veggies come in?

We say that veggies come in 5 forms- fresh, frozen, canned, dried and 100% juice....   



Is it better to eat raw fruits and vegetables or juice fruits and vegetables. I was told by an advid juicer that our stomach acids can not break down the fruits and vegetables as well as a juicer. Therefor by juicing fruits and vegetables our bodies get greater benefits.

Our bodies are perfectly capable of digesting fruits and vegetables. They do not need to be juiced to be digested, and while consuming some of our fruits and vegetables as juice is fine, juicing removes the fiber, or indigestible material from fruits and vegetables. This f...   



what raw fruit and veggie causes the most gas problems

Fruits and veggies affect people differently, but some people find that vegetables in the cabbage family, like cabbage, cauliflower and broccoli, produce gas. Gradually increasing your fruit and vegetable intake, including those in the cabbage family, will allow your body ...   



you have on your soup that it makes 4 servings and i get 1/4 of it do i get 4 cups thank you. dee dee

If a recipe states that it makes 4 servings it means that it serves 4 people. If you get ¼ of the recipe, you would get 1 serving, which may be ½ a cup to several cups depending on the recipe. Our recipes provide the number of cups of fruits and veggies in ea...   



I make veggies for dinner every night...but they get cold very quickly - sometimes before we've finished eating dinner. Do you have any tips for having them retain their heat for a longer time?

Especially during the winter when it’s cool inside, food tends to cool quickly. You might try preparing the veggies last so they are still hot when served, or serving them in a small, covered container which will reduce the rate of cooling.  ...   



Why is milk fortified with vitamin A?Thank you for your time.

Whole milk naturally contains vitamin A in the milk fat. When the fat is removed to create reduced fat or fat free milk, vitamin A is added to replace the amount that was removed.  ...   



I needed more information spanish

You can find some Spanish materials for purchase in our catalog. There are also Spanish materials at www.mypyramid.gov....   



can you freeze all kinds of squash without cookinf first

When freezing vegetables, including all kinds of squash, the first step is blanching. This process inactivates enzymes that are in veggies to prevent spoilage while frozen. You can click http://www.recipezaar.com/bb/viewtopic.zsp?t=106869 to see how to prepa...   



How do we encourage more people to eat fruits and vegetables?

Understanding attitudes and barriers to eating fruits and vegetables is an important first step. Then tools (such as recipes, tips, etc.) and experiences (such as sampling) can be provided to assist people in eating more....   



What does a serving mean?

A serving is a specific amount of food that is referenced for the purpose of providing a recommendation or providing nutrition information. For instance, one serving of cooked veggies is ½ cup. On a food label, nutrition information is given for a specific...   



I want to know about care, selection and storage of the fruits at home. Please specify under each head.

You can find this information in our fruit and vegetable database here, or in our new videos, here.  ...   



what vitamins does jicama have?

Jicama is a sweet, juicy Mexican root often added to dishes for flavor and its crispy texture. It is found to be rich in vitamin C and a good source of fiber, while remaining low in calories and sugars. A great way to incorporate jicama into a meal is to add some slices to...   



My wife and I want to start juicing our fruits and vegatables. We would like to juice the drinks into quart jars and then freeze them. We could then take a quart at a time out of the freezer every day. This way we would not have to bother with the juicing machine every day, reducing prep time and clean-up, which is time consuming). Our question is, will the freezing of the vegable juices deminish the nutritional value of the juice? AND, is there something that we can use the pulp that the juicer seperates, for something other than adding it to our compose pile or feeding it to our chickens?

Studies on frozen foods suggest that the majority of the nutrients are retained when they are frozen, so your method should work well. Depending on what you juiced, you might add some of the pulp to soups, either canned or home made, or use it to make a vegetable stock. Th...   



Hello,I?ll like to know if there is a difference between the veggies and the fruits.Thanks

Veggies and fruits are different from a botanical perspective – that is, they come from different parts of the plant. From a nutrition standpoint, veggies tend to have carbohydrate in the form of starch, whereas fruits have carbohydrate primarily from the natura...   



Can you provide a list of calories per serving of fruits and veggies?

Fruits and veggies will vary in calorie content per serving depending on what they are. You can see the calorie content of different fruits and vegetables in our Nutrient Database....   



Is there anything that can be done to speed up the ripening of a cantaloupe?

The best way to store a cantaloupe is at room temperature and not in a window. Unlike some other fruits which can contain starches that will convert to sugar after being picked from the vine, cantaloupe will not become sweeter no matter how long you let it sit. However, co...   



My husband has high potassium.I would like to know what type of food can he eat to lower his potassium please.Thank You

There are not foods that will lower potassium when eaten. Usually people with high potassium levels are advised to eat foods that are low in potassium. Click here to find some foods that are low in potassium in our Frequently Asked Questions.  ...   



I have IBS so beans are something I can't really eat. What other high plant protein fruits and veggies are there.

Dried peas and beans are the best source of vegetable protein. If you are unable to eat beans, you can get plant protein from tofu and textured soy protein products, soy milk, nut butters and whole grains. You can check the protein content of many fruits and vegetables in ...   



I love and eat seveal yellow, red and orange sweet peppers per day. I am having some trouble with my creatinine being too high could this be the problem?

No, it is not likely that your creatinine levels are related to your sweet pepper intake every day. Creatinine is a by-product of the break-down of creatine, a naturally-occurring amino acid found in the body, and is usually used as a determinant of kidney function. We mos...   



I need to know what kinds of fruits and vegetables help prevent what. Like, Vitamin C helps prevent scurvy. A table, or chart, or something.Thanks

We do not have a chart like this. You can consult a nutrition book at the library, or try searching online....   



how many calories are in strawberries and grapes?

Strawberries have about 50 calories a serving, which equals about 8 medium-sized berries. Grapes contain about 60 calories a serving, or about ½ cup. For more information on calorie, vitamin and mineral content of several fruits and vegetables, visit our Fruit and V...   



what fruit or veg can you think of with the nicest taste then my kids might eat them.

Letting a child taste a variety of fruits and vegetables is important in not only deciding which ones they would prefer but also for their health! Due to a human’s taste-bud development, it is hard for young children to appreciate, or even like the taste of most vege...   



wich fruits have b-12. or just give energy

Vitamin B12 is not found in any fruits or vegetables and is found mainly in animal foods. Fruits contain natural sugars which provide energy for your body. You can check the number of calories in many fruits in our fruit and vegetable database here.. ...   



I need help finding the Fruits

You can find the fruits in our fruit and vegetable database here.  ...   



need infromation on fruits

You can information on fruits in our fruit and vegetable database here...   



Way does water accumlate in the plastic bag of carrots

Usually, this is in the baby carrots that have been peeled prior to packaging. Carrots contain water and it’s possible that some of the water is leaching from the cells of the carrot, but can’t evaporate from the plastic bag. There also may be some moistur...   



what are the amount of calories, fat,and fiber in a banana

You can see the nutritional content of a banana in our Fruit and Veggie Database. ...   



I lost 60lbs I want to lose 25 more I eat a good balanced menu I can, seem to get rid of the extra weight? i am diabetic

Congratulations on your weight loss! As you know, the healthiest way to lose weight is slowly, by eating less and exercising more. As you lose weight, your new lighter body requires fewer calories than your old heavier one, so you have to continue to reduce the amount you ...   



Hi,I have heard Vegetables loose its Vitamins and Minerals if you cook it really well. Is that true? Should we cook it to "Al dente"?

Yes, it is true that the way vegetables are cooked can be important in avoiding unnecessary nutrient loss. Steaming causes the least amount of vitamin and mineral loss because the vegetable is surrounded in steam rather than submersed in water since many vitamins in vegeta...   



would you please help me find more kid's friendly information regarding Dark Green Vegetables? I work in the nutrition departmen of a school district and I'm trying to put some curriculum together for a nutrition class. Thank you!

You can find information on several types of dark green vegetables in our Fruit and Veggie Database and by visiting our Why Fruits and Veggies page.  ...   



concerning fruits and veggies in ANY form being good for you. I have read that many dried fruits contain high levels of sugar which is bad for us. Is this true?

When fruits are dried, the water is removed, but everything else, including all of the sugar that was in the fresh fruit, remains. This makes dried fruit very sweet, but it contains the nutrients that were in the fresh fruit, so it is still good for us. Without the water, ...   



Does a fruit such as an orange, lose its nutrient value within minutes after cutting into it?...

While nutrient loss does occur after a fruit or vegetable loses its protective peel or skin (e.g., has been cut into), the loss does not occur immediately. It may take up to a few days for any major vitamin and/or mineral loss to occur. It is recommended that fruits and ve...   



how many calories does fruit have

The amount of calories found in fruit depends on the fruit! Visit our Fruit and Veggie Database for more information on the nutrient content of several fruits, including calories and serving sizes. ...   



my baby appears to be allergic to beta-carotene - what fruits and vegetables contain beta-carotene?

Beta-carotene, a precursor for Vitamin A and an important nutrient for vision, immune function and bone and skin health is mostly found in orange and yellow fruit and vegetables and also in dark, leafy green vegetables. These can include: carrots, sweet potatoes, squash, p...   



Is it better to buy fruits and vegetables that say organic? Explain Please

While it is sometimes stated that organic foods are “better” there is simply not enough information on organic vs. non-organic fruits and vegetables to make a recommendation either way.  ...   



I teach 3rd graders. How much salt/sodium should a child limit a day?

Eight year olds should aim for 1,200mg of sodium each day, and from age 9 (to age 50) we should aim for 1500mg per day. These are Adequate Intakes, or the amounts needed by healthy people. There are 2,300mg of sodium in one teaspoon of salt. ...   



My doctor told me to cut back on fruits because of the carbs and being borderline dibetic. You think you are eating healthy and it's not really helping to a diabetic diet?

Most fruits contain sugar, but they also contain vitamins, minerals, phytochemicals and fiber which contribute to our health. Fruits can be part of a healthy diet, even for diabetics, as we explain here, in our Frequently Asked Questions....   



how many vitamins are girls supposed to have

Girls, like everyone else, need all the vitamins and minerals to be healthy. It is best to get your vitamins by eating a variety of foods since different foods contain different nutrients. You can find out about some of the nutrients that fruits and vegetables provide by c...   



I would like to know if papaya is good for breaking up protein in the blood? I do not absorbe protein into my blood and it is building up, I am now in 4 stage renal failure becasue of this.

Papayas contain the enzyme papain, which breaks down protein and is used to make meat tenderizers. I’m afraid that eating papayas will probably not break down the protein in your blood. You might want to speak with a Dietitian who will be able to help you with your d...   



What can I substitute for soy sauce? I can not have soy for health reasons.

You might not be able to find a commercial substitute for soy sauce, since even Worcestershire sauce contains some soy. If you Google “soy sauce substitutes” you can find recipes that you can make yourself....   



What fruits and vegetables are most popular with kids?

Like adults, kids vary in their taste preferences for fruits and vegetables.  Some kids take to the taste of fruits and vegetables differently, and the most important thing is to keep exposing to and offering kids a variety. Click on our ‘Get Kids Involved&...   



I have just learned recently that I'm diabetic. I need to know how many carbs can I have in a day. Let me see if I have this right, carbs are pasta, rice potoes, bread and popcorn. Please help I am so confused.

I would encourage you to consult with a Registered Dietitian or a Certified Diabetes Educator, who can help you with meal planning based on your individual needs, including medications you may be taking. Your physician should be able to recommend someone or refer you ...   



what vegs are for wenter because my school wonts to no

You can see which vegetables are in season in the winter by clicking on our “What’s in season?” section. Canned and frozen forms of fruits and vegetables can contribute to the variety consumed all year long....   



I would like to know if someone is low on iron what would be the best way to get more iron in to the system that will get absorbed rather than taking iron pills. Tanky you

Meats and dark meat poultry are good sources of iron. In our Key Nutrients section, you can see vegetable foods that are high in iron. Absorption of iron from these foods can be enhanced by having them with a food that is high in Vitamin C.   Some examples o...   



What is the timeline that it takes from freshly picking the bananas until they reach the store for the consumer to purchase?

Bananas are grown only in tropical areas.  Mature bananas are picked while still green and shipped by boat to their destination. Carefully refrigerated at 56°F during shipping, they can remain green for up to 3 weeks during the transportation process, and then the...   



how are fruits classified?

Botanists classify fruits based on their characteristics. All fruits have seeds. You can find out why we call some fruits vegetables in our Frequently Asked Questions by clicking here....   



what is the vitamin K content in butter lettuce?

One and a half cups of shredded butter lettuce provides 84 micrograms of vitamin K, or about 105% of the amount the average adult needs in a day. You can check our new videos on butter lettuce in our video center here....   



are dry northern beans succeptible to pest or worm infestation?

All dried peas and beans may become infested with pests. You might try keeping your dried peas and beans (and other dry foods) in airtight containers so that the pests cannot get to them.  ...   



Hi1. How many cups are there in a an average main salad dish and side salad dish2. How many ounces are there in a an average pasta dish3. How many ounces are there in an average starch side dish like riceThanks

The number of cups in salad or pasta as main dishes varies by recipe. A serving of salad greens is generally 1 cup. One serving of cooked pasta is 1/2 cup or about 2 ½ ounces. One serving of cooked rice, white or brown, is 1/2 cup and 2 to 3 ounces. ...   



Is dried fruit like pineapple as nutritional as fresh pineapple?

Both dried fruit and fresh fruit are generally equal in nutritional value. However, dried fruit is higher in calories because it is concentrated when the water is removed. Pineapple is an excellent source of vitamin C and manganese, and contains small amounts of some of th...   



why is the comsumpition of fruits and veggies so important?

Fruits and vegetables provide vitamins, minerals, fiber and phytonutrients that help keep us healthy. You can see our “Top 10 Reasons to Eat MORE Fruits & Vegetables” by clicking here.  ...   



what can i do to lose weight?-emily renteria

Losing weight is often a challenging process. You can find helpful information in our Diet and Exercise section by clicking here....   



i cut open a catalop only to find it's not fully ripe. will it still ripen if i put it in a paper bag and leave it on the counter or should i put it in the fridge now thats it's cut. not sure what to do, cause i think the fridge will stock the ripening process.thanks

Once you cut the cantaloupe it will not ripen further. You may be able to find a recipe using unripe cantaloupe on Google. Learn how to choose a ripe cantaloupe in our videos here.  ...   



my husband has diabetes and his sugar level has spiked lately, looking at sugar in fruits, they all seem high. is the sugar in fruit the same/harmful as sugar in cakes,candy,white flower

Most fruits do contain sugar which diabetics need to plan for in their diet. Fruits are different from cakes, candy and white flour because in addition to sugar, fruits also contain minerals, vitamins and fiber that promote health. You can check our response to this questi...   



Hi,Could you please give me a list of fruits and veggies which are good during pregnency. ThanksLava

The great thing about fruits and vegetables is that they are all good for you – in proper quantities in the diet. They contain various vitamins and minerals, as well as fiber. Vitamin A, iron, and folate are important to consume during pregnancy. Dark leafy greens ar...   



can u tell me the difference between cooking vegetables in tap water verses purified water.cooking in purified water makes my vegetables more fresher than tap water,purified water also fresher smell,leave vegetable it's color than tap water,purified water 100% better in tast

There is really no difference between using the two different waters for cooking. If you feel that you get better results from purified water, then it is ok to use it for cooking....   



What is the nutritional value of jimaca? I know it is a great source of fiber.

Jicama, a root vegetable, is often eaten raw or cooked and contains many beneficial nutritents. You are correct – they are a good source of fiber, as well as vitamin C. Additionally, they are fat free and sodium free, making them a great addition to a diet. See our F...   



I have a 5 yr old and 2 yr old, many times they will not eat what I cook. I have tried putting foil on it and saving it for later, the 5 yr old says she will just wait until it goes bad. The 2 yr old will not try anything, even things she's had before, like spaghetti. Please help!

It is fairly common for children to dislike new foods. It often takes repeated exposure to a new food for the child to readily eat it. When introducing new foods to your children, be sure to include another food at the meal that the children enjoy. Introduce each new food ...   



In comparison to fresh fruit, how healthy are juices that contain 100% juice?Thank you for your assistance!

All sources of fruit, including fresh, canned, dried, frozen, and 100% juice, will contain many nutritional benefits. The fiber content may be lower in the juice, as you consume more skin and pulp (the fiber-rich parts of the fruit) when you consume the whole fruit. Howeve...   



is there a web sight that tells sugar and carb grams for fruits and vegies.

The United States Department of Agriculture (USDA) has an online nutrient database. To find the sugar and carbohydrate content of a particular food, visit this website: http://www.nal.usda.gov/fnic/foodcomp/search. You can submit your food to search for it on the database....   



Hi,Dr. pivonka. my name is nimo gelle i am 11th Grade student at evergreen high school, in Seattle W,A. this is my first year that i had to do my cluminating project on my sinior year,and my project is "eatting healthy food" and i want a field Expert to answar my questions,so please healp me Dr.pivonka. my first question is 1. what qualifies you to serve as a field expert for this projedt?2.what will i need to know in order to complete this project?3. are there any special suplies or equipment i will need to complete project?4. waht problems or challenges can i expect to encounter inthe course of this project?5.what is a reasonable budget for my project?6.suggest some topics and sources for my research?7.what made this project professional?thank you so mauch Dr. pivonka.

Because I am unsure of the exact requirements of your project, I may not be able to fully answer your questions. However, I can explain my qualifications a nutrition expert and offer suggestions for your healthy eating topic. I am a Registered Dietitian with a doctorate in...   



i took my baby to the hospital and they told me she has low potassium but she does'nt like banana or vegetables that much so what do you recommend

If your pediatrician recommended that you try to increase your child’s food intake of potassium, there are many high potassium foods that you might try. Depending on your child’s age, she may not be old enough to eat foods of different textures, shapes, and siz...   



I read that if you eat fresh carrots with other vegetables, you have to add vinegar, otherwise the fresh carrots will destroy the vitamin C present in the other vegetables. Is this true?

No, this is not at all true. It is fine to eat fresh carrots with other vegetables, such as in a salad or in a stir-fry....   



what are the best 5 fruits to have daily?

Your best bet is to include a variety of fruits each day based on what you enjoy, what is within your budget, and what is in season. ...   



Can wild morel mushrooms be frozen for later use?

Yes, you can freeze morel mushrooms. Here is a website with guidelines for freezing morels: http://www.thegreatmorel.com/recipes2.html...   



i'm diabetic,how much carbohydrates i need per day.is carrots juice is not suitable for have thyroid problems?

The amount of carbohydrate you need per day will depend on a number of factors including your calorie requirements, blood sugar control, medications etc. You should consult a registered dietitian or certified diabetes educator who can help you with meal planning. ...   



is banana good for diabetic people?

Bananas contain sugar, but like all fruit, can be included in a diabetic diet. You can see our response to including fruit in a diabetic diet in our Frequently Asked Questions.  ...   



My dr. states I am boarder line diabites cut down on sugar. I like to eat one apple a day or one orange. At night watermalon or cantalope is there much sugar in these foods.

Fruits contain sugar, but they also contain many nutrients, including vitamins, minerals, fiber and phytonutrients that contribute to your health. Reducing therefined sugar in your diet, from foods like soda, candy, ice cream and baked goods would be most helpful. One larg...   



How many servings would the Springtime Smoothie make?Developed by Carmen Jones, published in the GOOD HEALTH REPORT, spring '09, page 7. This was actually published for our PRIME TIME HEALTH PLAN, et al.

I’m afraid that I am not familiar with this publication. You might want to contact the report’s author to see if they can help you....   



I am a student and need to ask some questions about fruits and vegetables for a report at school1.Which group is healthier, fruits or vegetables?2.Are dried fruit considered healthier than plain ones?3.Are cooked vegetables healthier then raw veggies?4.Are there any types of fruit and vegetables that are considered unhealthy?5.Does the ripening of a fruit affect the nutrients it gives you when you eat it?6. Are canned fruits and vegetables are as good as un-canned ones?7. Will eating to much of both groups have you gain weight?Thanks so much for answering these questions.

Both fruits and vegetables contain many nutrients that contribute to health. You can find out about dried, canned fruits and veggies and changes in ripe fruit in our Ask the Expert section by clicking here. Cooking vegetables can cause some nutrient loss, like vitamin C, d...   



how do i find what the carbs are in fruits/vegggies need this info badley

  You can find out the amount of carbohydrates (and many other nutrients) in most foods at the USDA National Nutrient Database. ...   



My husband and I make homemade wine. We were given a container of pure pomegranate concentrated juice. I cannot find a recipe that shows anything but X amount of pomegranates. Could you please tell me how many pomegranates are equivalent to 1 litre of this concentrated juice???? Or even 1 cup of juice equals how many pomegranates???Thanks so much.

I’m afraid that I could find only 1 reference to making juice from pomegranates, which suggests that the average fruit will yield 4-6oz, or ½ to ¾ cup of juice. Like all fruits, some are juicier than others. If your juice is concentrated, then ½ ...   



Can I get one of those fruit and vegetable nutrition wheels?

You can purchase nutrition wheels from our catalog by clicking here....   



Which are the fruits

Botanically, all fruits have seeds, so some of our vegetables, like tomatoes, are technically fruits. You can find an explanation as to why we call them vegetables here, in our Frequently Asked Questions.  ...   



Could you please give me a list of fruits

You can find a list of fruits in our Fruit and Vegetable Database....   



Is there any way to get the informations of Nutrition facts for All fruits and Veggies as the one I've seen in the supermarket?

You can see the nutrition facts about many fruits and vegetables by clicking on our Fruit and Vegetable Database. You can also find some information in the USDA Nutrient Database  (http://www.nal.usda.gov/fnic/foodcomp/search/)....   



seen ad on TV re fresh fruit cup up In a beautiful design

I am not sure what your question is, but we do not have ads on TV.  Please clarify, and I will be happy to answer your question....   



I need to prepare meals and have foods for an iron free diet for two weeks. Can you send a list of iron free foods?Thank you in advance

We do not  have a list of iron-free foods.  You can see a list of foods that are high in iron in our Fruit and Vegetable database.  In general, you should avoid red meat, and chicken, organ meats, and fortified breads and cereals.  Some dark green leafy...   



I'm looking for vegetable only breakfast menus. Can you help?

Vegetables can be included at breakfast in any way that you would enjoy them.   Vegetables are great in omelets, can be used in a wrap or on a sandwich, as a salad or in soup.  Vegetable juice is also a great option. If you are looking for vegetarian/ vegan ...   



how to plan a breakfast table,

Please clarify your question.  Thanks....   



What nuts can cause inflammation?

Inflammation can be caused by a number of factors. In general, consuming a handful of nuts each day is associated with reducing inflammation.  However, some individuals may be sensitive to or allergic to certain nuts and seeds, and avoiding allergens is one step ...   



I have been told that an increase in ellagic acid through certain fruits can help in the prevention of cancer. I know there is more than that but can it help.

Ellagic acid, a phytonutrient, is found in berries and red grapes.  There is some evidence that suggests that it is associated with a decreasing risk for some cancers  There are numerous other phytochemicals that have also been associated with a de...   



As a four months pregnant woman what are the best fruits and vegetables for me take till i put to bed?

All fruits and vegetables are fine for you to consume.  Try to include a wide variety of different fruits and vegetables in your diet.   You can see what the recommendations are for pregnant women at www.mypyramid.gov.  ...   



What are the best fat burning veggies and fruit to eat and where can I find this information on my own ?

There are not specifc fruits and veggies that burn fat.  However, fruits and veggies are low in calories and high in nutrients so they are a good food choice for weight management.  Additonally, fruits and veggies contain fiber and water, which promotes feel...   



Typical lunch for my grandson is 1 slice of bread, one string cheese, 6 oz mild. He turns down the meatballs or hot dogs he requested. He strips bun from cheeseburger and eats the bun but not the burger. he is 4 and a half and is losing weight. He is very active but is not hungry. Cause for concern?

It’s great that your grandson is very active! Little children have little stomachs and do better with little snacks throughout the day instead of 3 large meals. If your grandson does not care for meat, snacks can include other sources of protein such as eggs, fish dr...   



Do you think the green bags and containers they sell these days for fruits and veggies are safe and do they really work?Have a great day!

According to many reviews, they seem to work, especially for green leafy vegetables, to keep them crisp longer. They claim to work by absorbing ethylene gas produced by ripening fruit, which makes the fruit spoil faster. The bags should be rinsed and air-dried between us...   



WHERE CAN I FIND A CONDENSED COMBINED LISTING OF FRUITS AND VEGGIES THAT WILL LIST WHAT THEY ARE GOOD SOURCES OF .IE POTASSIUM/VITAMIN A,B,C ETC.. WITHOUT PULLING UP EACH ONE INDIVIDUALLY THANKS

The FDA publishes a list of the nutrients in the Top 20 fruits and vegetables that you can find here. In addition, we have a Fruit and Vegetable Produce wheel available for purchase (for $2.95) which lists the nutrition information for 50 fruits and vegetables. You ca...   



Does corn have any nutritional Food vaule?

Corn has many benefits! Corn's contribution to heart health lies not just in its fiber, but in the significant amounts of folate that corn supplies. Corn is also a good source of thiamin, which is important in energy production and is also critical for brain function. Corn...   



Do Vitamin C level in foods change when they are rippen??

Research has shown that vitamin C levels increase in some fruits as they ripen. These include mango, papaya and honeydew. Changes in vitamin C have not been studied in all fruits, but flavor changes significantly as fruits ripen, and vitamin C is a major contributor of fla...   



contrary to everybody else,I eat all day abd do not gain. I am only 87 pd. I would love to gain weight, is there a Nutrition list wich tells me the calories for each listing? I hope you can help

Many people would love to have your problem! It is hard to say how much you should weigh and how many calories you need without knowing your height, age, gender and activity level. You can find calorie levels of individual foods at the UDSA Nutrient Database here and can c...   



i dont eat a lot of carbs and have switched from using table sugar to splenda. in doing so my sugar went from the low 70's fasting to 100 exact. Is the splenda the reason for the increase in sugar levels? I have not changed anything else in my diet.

Splenda should not cause an increase in your blood sugar levels. If your fasting levels have increased first thing in the morning, you may need to adjust your night time foods and insulin. Please seek the help of your doctor or dietitian. You can find a dietitian in your a...   



how come Vinegar isn;t included in the condiment lists?

I assume that you are referring to “The Well-Stocked Pantry” link on our website. While vinegar may be used as a condiment for some dishes, we chose to include vinegars as a separate section due to the fact that there are many types that can be used in a v...   



what green vegetables are best for detoxinwhat vegetables are best for my health

There is no valid scientific research to date that has demonstrated that any food, or green vegetable specifically, has the ability to detoxify the body. All vegetables are good for your health, as they all contain essential vitamins, nutrients and other healthful sub...   



why does broccoli look like "little trees"?

Broccoli is a plant that belongs to that cabbage family, Brassicaceae. Broccoli possesses green flower heads that are arranged in a tree-like fashion on branches sprouting from a thick, meaty stalk. In fact, broccoli’s name is derived from the Italian picco...   



Hello,We are working on a grant to get a walk in freezer in one of our elementary schools. I know that nowadays the belief is that canned produce has similar nutrition value as frozen (with the exception of sodium content). When I went to school, we learned that fresh was best, frozen was better and canned was okay. Is there still debate over this? We are looking for ammunition for another reason why we need a walk-in freezer...Thanks,Grennan SimsDistrict DietitianHickman Mills C-1 SchoolsKansas City, MO

Generally, all forms are considered to be comparable in nutritional value. In some cases, frozen and canned forms have more vitamins and minerals since they are harvested at peak. There is an article that compares the nutritional value of different forms, which you ca...   



what are the food souces of vitamins

Vitamins are minerals are widely available in a variety of the foods we eat. Different foods contain varying levels of different vitamins, and for this reason it is recommended that individuals obtain their vitamins by consuming a variety of fruits and vegetables.&nbs...   



I have one of your previous 5 ADay KIDS coloring activity book's, and my questions is in reference to this book. The organization that I am with, will be hosting a one week summer session for children-ages 6 through 18 years of age, and on my schedule for one of the days is about nutrition and I would like to obtain more of these books to issue them to the children as a guide to a better life style. Can you direct me to whom or where I may obtain these books. I would most appreciate them and the person(s) that would supplying them.

Since Fruits & Veggies--More Matters has replaced the 5 A Day Program, those books are no longer available.  However, you can find materials for children that can be downloaded on our children's website - www.foodchamps.org, as well as on this website un...   



what are avacado,and pinto beans considered fruit or vegetable

Avocados are considered a fruit, and pinto beans are considered a vegetable. However, if pinto beans are eaten as the protein food in place of meat, they do not count as a serving of vegetable, it is counted as a protein food instead....   



Can I count dried vegetable powders as a serving of vegetables if I add the rehydrated equivalent of 1/2 raw? I'd like to add these powders to my kids favorite meals (e.g. spaghetti).

We do not count dried vegetable powders as a serving of vegetables, due to the fact that there is no way to evaluate the nutritional content of the serving of powder to see if it’s equivalent to a vegetable. While it can be difficult as a parent to try to incorp...   



how many calaries in watermellon?..thanks

A serving size of watermelon is two cups of diced melon, which contains approximately 80 calories. Two cups of diced watermelon is about 1/18 of a medium melon, therefore, an entire medium watermelon would contain approximately 1440 calories total.  Here is the l...   



how many pints of Veggie juice should an adult drink a day?

Because all forms of fruits and vegetables matter (fresh, frozen, canned, and 100% juice), there is no specific guideline or recommendation for vegetable juice in particular.  However, drinking pints of vegetable juice each day to meet requirements is probably too exc...   



THE DOCTOR TOLD ME TO GET MRS DASH BECAUSE OF A HEALTH PROBLEM WE CAN'T SEEM TO GET THE KIND FOR THE TABLE .COULD YOU PLEASE TELL ME. THANK YOU ,LOU HATFIELD

Mrs. Dash is a flavorful, salt-free seasoning blend that will add flavor to any vegetable dish. It is a great salt substitute, as it contains no sodium. Mrs. Dash has six marinade flavors and 15 seasoning blends that are available at most local grocery stores in ...   



if I am going to cut up fresh squash and green beans do I have to blanch them if I intend to use a vaccum sealer and freeze them right away after washing and cuting then up?

It is recommended to blanch vegetables prior to freezing in order to slow or stop the action of enzymes that cause loss of flavor, color, and texture. Blanching your squash and green beans will cleanse their surface, brighten their color, and decrease the loss of vita...   



What is the nutrition value of Jamica

I assume that you are referring to jicama, which is a sweet, juicy Mexican root often added to dishes for flavor and its crispy texture. It is found to be rich in vitamin C and a good source of fiber, while remaining low in calories and sugars. A great way to incorporate j...   



is a tomato a fruit or a veggie

Others have been curious about the same thing.  See the answer in our Frequently Asked Questions....   



I'm a grandma of a 7mo.old little girl. I want to find on line recipes for my grand daughter. She has PKU and am having a hard time fining how to bake birthday cake for her ist. b-day in Oct. Want to be able to make as much for her as I can learn. Please help, thank you much. Maria Walsh

You can find many resources online by searching for "PKU recipes for kids".  Here are a few I found: http://www.peds.umn.edu/pku/Diet.html  ;  http://www.pkunews.org/news/newsix2f.htm.  There is also a website about PKU which may have som...   



i need a healthy and easy rfecipe by the 1 june for my home ec class please help!!!

Check out our Fruits & Veggies--More Matters recipes to find some delicious and healthy recipes. Recipes that are 30 minutes or less are usually very easy....   



what fruits or veggies help shrink prostate

There are no specific fruits and vegetables that will help shrink the prostate. However, including a variety of fruits and vegetables in the diet is a good weight management strategy, and maintaining a healthy body weight is one thing that is important for treating an enla...   



am a jounalist based in africa and here alot of citizen dont eat green leafy vegetable and would like to help me with an article about the nutrients found in notica doica,stinging nettle,and spinach.thank you

You can see the nutrient content of spinach in our Fruit and Vegetable Database and in the USDA nutrient database .  Unfortunately, we do not have information on the other 2 items.  I would suggest searching online to see if you can find that information. Go...   



Is yellow squash high in carbs?

Most  vegetables are very low in carbohydrate because they have a high water and fiber content.  One-half of a medium yellow squash has about 4 grams of carbohydrate.  See our Fruit and Vegetable Database for the nutrient content of yellow squash and other f...   



If I juice apples and carrots together then freeze the juice does it retain nutrients

Juicing is one way to get vitamins and minerals from fruits and vegetables into your diet, and juicing fruits and vegetables once in awhile is fine. However, it is best to also consume nutrients by eating fruits and vegetables. Juicing carrots or apples (or any f...   



Does Juice Plus count as real servings of fruits and vegetables?

No, Juice Plus does not count as real servings of fruits and vegetables. Real servings of fruits and vegetables can be fresh, frozen, canned, dried, and 100% juice, not in capsule form, however. If you are taking Juice Plus, you should still be consuming your rec...   



How much of broccoli do you cut from the stem for a salad?

The head of the branching florets and approximately six inches of the stalk are the edible portions of broccoli. When purchasing broccoli, choose bunches with stalks that are firm, as stalks that bend or seem rubbery are often of poor quality. Broccoli stems are ...   



i DO HAVE A FRUIT JUICER ARE THERE SOME FRUIT AND VEGETABLE JUICE RECIPES WHERE THEY CAN DRINK MOST OF THE DAILY REQUIREMENTS NEEDED? ALSO I NEED A JUICE RECIPE THAT WILL BE TASTY FOR THEM. MY KIDS ARE TEENAGERS AND THEY DON'T EAT RIGHT THAT IS WHY I HAVE STARTED COOKING AT HOME AND TRY NOT TO GO OUT TO EAT. THANK YOU

Juicing fruits and vegetables is convenient and may be a delicious way to obtain some of the nutrients in fruits and vegetables. However, it is better to eat your fruits and vegetables than to drink them. Try incorporating all forms of fruits and vegetables into ...   



Do fresh lychee fruit have nutritional value? If so, what is it?

One-half cup of fresh lychee, without refuse, provides a substantial amount of Vitamin C and potassium, as well as fiber. There are also smaller amounts of a variety of other vitamins and minerals that will contribute to overall intake. You can see the nutritional value of...   



What is pumpkins food value to humans?P.S:If you could please answer quickly, i need it for a project.

You can see the nutrition information about pumpkin in our Fruit and Vegetable Database....   



nutrition of edamame -shelled soy - high in fibre but also high in carbs -okay fr diabetics?

Shelled edamame, or boiled baby green soybeans, can certainly be worked into a diabetic diet. A ½ cup serving contains approximately 95 calories, 4 grams of fiber, 8.4 grams of protein, and 7.7 grams of carbohydrate, according to the USDA National Nutrient Data...   



Whitch fruits and veggies have little or no fiber in them

Fruits and vegetables overall tend to be rich sources of fiber. However, some fruits with a lower fiber content include cantaloupe (1 gram per ¼ melon), cherries (1 gram per cup), or watermelon (1 gram per 2 cups). Some vegetables that contain lower amount...   



Drinks like Fruit2O claim to give your body the nutrients of 2 servings of fruit in a bottle. Is this really a true equivalent?

The new Fruit2O Essentials water claims that the waters are fortified with nutrients that are equivalent to two servings of fruit. While this doesn’t mean that drinking a bottle of Fruit2O will count as two daily servings of fruit, it does mean, however, that th...   



WHERE DO LYCHEES COME FROM, ARE THEY AVAILABLE ONLY IN ORIENTAL OR ASIAIN MARKETS,I DON'T SEE THEM IN MY MARKETS.THANK YOU B.J.

Lychees are usually available as canned in the Asian section of the grocery store.  Fresh lychees may be available in Asian markets, or in grocery stores that have a large Asian poulation....   



what is the nutrional value of leechee nuts?

You can see the nutrient value of litchi (lychee) by clicking here....   



Do frozen fruits and veggies have any less nutrional value?

Frozen fruits and vegetables do not have less nutritional value than fresh.  They are harvested at their peak and frozen immediately, preserving their nutritional value....   



which fruits and veggies are renal friendly

Kidney failure requires a diet that is low in potassium. Some fruits and vegetables that are low in potassium (with less than 100 mg of potassium in a ½ cup serving) include: applesauce, blueberries, cranberries, lemons or limes, pears, cabbage, cucumber, green...   



How much sugar should a person eat per day? What is a healty way to do it?

There is not a set guideline for a recommended daily allowance of sugar.  Sugar added to foods is considered “discretionary calories”. The amount of discretionary calories you can include each day depends on your calorie needs. You can see what t...   



what fruits are high in iron if any?

Fruits and vegetables that contain 3.6 mg or more iron per reference amount (20% of the Daily Value per reference amount) qualify to carry the claim “high in iron.” Examples of these include lentils, spinach, white beans, and winged beans. Fruits and ...   



Sugar is high in fruits, what the difference between that sugar and sugar in soda pop

Fruits contain a form of natural sugar termed “fructose”, whereas the sweetener most commonly used in non-diet sodas is termed “high-fructose corn syrup”. High-fructose corn syrup is a common sweetener and preservative found in many foods on th...   



Hi,I am a RD doing some research on the nutrient content of some foods grown in Africa. Where would I look to get current nutrient analysis of:marula nut and flesh, horned cucumber, Kalahari cucumber, wild medlar, mongongo nut and flesh, busveld melon, sour plums, morama beans, bush beans, monkey orange, Kalahari raisins, and desert truffle? thanks for your help. Karen

I’m sorry, but PBH is not familiar with these African fruits and vegetables, and we have no reliable nutrition content for them. You can search the UDSA Nutrient Database here and you might look on the web for nutrition databases from other countries. Good luck!...   



How do you eat a fresh pomegranate? I cut it up and sucked the juice from the seeds, but it was a bit messy to eat.

Each individual pomegranate contains hundreds of seeds surrounded by translucent flesh, both of which are edible. They are delicious eaten raw, added to salads, or as a juice. Refer to the following video on an easy, mess-free way on how to open a pomegranate and...   



why are artichokes good for us?

Artichokes are cholesterol free, low calorie, fat free, saturated fat free, low sodium, and a good source of dietary fiber, vitamin C, folate and magnesium. A serving is one artichoke, which has 25 calories, 3 grams of dietary fiber, 0 grams of fat, and 2 grams of pro...   



what is the quantity of fruits and veggies one can consume to reduce weight?

While there is not an exact quantity of fruits and vegetables that one should consume to lose weight, it may be beneficial for you to review the "How Much Do You Need" section on our website for determining how many cups of fruits and vegetables are recommen...   



Can I get the coloring pages in Spanish? thank you!

Whle we no longer  have coloring pages in Spanish, we have a growing list of Spanish materials which you can access at our catalog here- www.pbhcatalog.com.  ...   



why do recipes always say to only use the white part of a leek? Is the green part poisonous?

No portion of the leek is poisonous. On the other hand, make sure you wash leeks very well due to the fact they are grown in sandy soil. Although many recipes call for only the “white parts” of leeks, the light green portion is just as edible. Th...   



Does the small cans of Hormel Chili w/beans count as 1 serving of vegetables towards my 5 a day goal? I am a 39 yr old woman. Thanks - Debra

  While I do know that Hormel Chili with Beans is packaged in a 15 ounce can, I do not know whether or not there is ½ cup serving of beans within the 15 ounce can. If there is, you can count the beans as a serving of vegetables. The company may be able to tell...   



how long does it take to grow fom the ground

Determining when to plant seeds for a fruit or vegetable garden can depend on a variety of factors, including geographic region, soil texture, temperature, and the type of seed. Try referring to the seed packet for general planting guidelines, The Old Farmer’s A...   



does papaya have more vitamin c than red or yellow peppers

Both are high in Vitamin C. A serving of papaya, which is ½ of a medium papaya, contains 160% of your daily value of vitamin C. A serving of one medium bell pepper contains 190% of your daily value of vitamin C....   



what nutrient value do cirus fruits have

Citrus fruits are fat free, saturated fat free, cholesterol free, low calorie, low calorie, and high in vitamin C. For nutrition information on individual citrus fruits, please visit our fruit nutrition database by clicking here.   ...   



how do I do healthy for diabetis, high cholestrol, high blood pressure at the same time?

All fruits and vegetables are cholesterol free, low in sodium, and part of a healthy diet. In fact, the DASH diet, which is high in fruits and vegetables, has been clinically proven to significantly reduce blood pressure. You can find it by clicking here. Al...   



BEST NUTRIENT FRUIT IS WHAT?

A nutritious diet is rich in a variety of fruits and vegetables. There is not one individual fruit that is superior to the rest. Try to eat a colorful variety of fruits and vegetables every day for optimal nutrition. ...   



How do I find simple recipes for a teenager so she can eat a balanced meal?

Visit our website for quick recipes that take less than 30 minutes to prepare. These recipes are simple and nutritious, and the majority of the meet PBH and CDC nutrition standards. You can search recipes by key ingredients or simply browse for recipes that sound...   



We're trying to prepare meals to microwave from the freezer for a senior. Can we freeze store bought canned vegetables?

Yes, canned foods can be frozen once they are removed from the can and placed in a separate container. For more information on freezing, the following link is a great informational tool from the USDA. http://www.fsis.usda.gov/Fact_Sheets/Focus_On_Freezing/...   



Is it ok to give 4 years old, chappati, vegetable and fresh fruit juice together during luch hours. Thanks

Yes, that is okay, as it is a good idea to introduce new foods to young children. You might consider including some protein with your child’s lunch, such as legumes or nut butters. Please visit the USDA’s MyPyramid for Preschoolers to create a persona...   



I'm thinking of buying a VitaMix blender. One of the claims is the seeds and skins of vegetables have the most nutrition. Is this true, do you get more nutrition if you eat it all?

Juicing is one way to help meet fruit and vegetable recommendations. Ingesting blenderized seeds and skins may have nutritional benefits such as adding fiber and extra nutrients. In some cases the skin and peels may have a negative impact on the flavor. Consuming the recom...   



Why do most recipes using fresh beets call for them to be peeled? Aren't most of the nutrients just under the skin? Are unpeeled beets safe to eat if washed thoroughly?

It is not absolutely necessary to peel baby beets, as they are edible and safe to eat if washed thoroughly. However, most people do choose to peel older beets, as the skin on older beets can be tough. The skin will peel easily after cooking. The green leaves...   



which fruits ang veggis are good during pregnancey

All fruits and vegetables can be helpful during pregnancy. Fruits and vegetables are an important part of a nutritious diet throughout pregnancy, as they provide vitamins, minerals, and fiber to aid in digestion. Try to have a variety of dark green, orange and other v...   



Are fresh picked blueberries high in Vit K? If so, why are they higher than any other fruit?Thanks

Yes, according to the USDA National Nutrient Database, one cup of blueberries (148 grams) contains 28.6 micrograms of vitamin K. Vitamin K is mostly found in green leafy vegetables, but is found in some fruits including kiwi, blackberries, and blueberries. Males ...   



will freezing lettuce harm its nutrient value? Also will it allow for easier digestion of the nutrients? and i know that it will probably turn into a gooey horrible tasting massi know that with certain vegetables like lettuce our stomachs cannot breakdown the cell walls thus boiling is often used to break down some cell walls, unfortunately on top of breaking down cell walls is breaks down nutrients as well. we are then stuck with chewing, the more you chew the lettuce the more nutrients you get. personally i hate the taste of lettuce thus chewing it is horrible.the reason i believe freezing could help is because when you freeze something large ice crystals are formed, this destroys cell walls, if freezing doesn't damage important nutrients i believe that you could eat the now gooey mass with minimal chewing and maximum nutritional value.

Freezing lettuce will not harm its nutritional value.  As with all frozen foods, over time nutrient losses will occur and quality will deteriorate....   



are the terms "flash pasteurization" and "gently pasteurized" synonymous and if not, what are the differences? (specificaly in reference to fruit juice beverages)

Flash pasteurization is done at a higher temperature for a short period of time, then cooled.  Batch pasteurization is done at slightly lower temperatures for longer periods of time.  "Gently pasteurized" may refer to the latter, although this is not ne...   



Dear Dr. Pivonka:I am a doctoral student at U of Ct focused on child obesity. What creative ways are there to motivate usage of fruits and veggies among kids. Most stores in cities here dont have fruits and veggies for sale at all, no supermarkets. best, david

We offer tips for parents on this website in the 'Get Kids Involved' section.  You can also check out our resources for teachers and health professionals at www.pbhfoundation.org. ...   



is bad for you to leave an open can of fruit in the refrigerator?

The fruit can still be consumed within a day or two after opening, but it may take on a metallic taste from the can being exposed to the air....   



On our tropical island, we grow a lot of bok choy, kang kong (a water-grown green leafy veg), okra, and eggplant. I cannot find bok choy or kang kong in the USDA nutrient database. Are these leafy greens high in iron like spinach?

Bok choy is in the cabbage family, and nutrition information can be found in the USDA nutrient database by entering cabbage as a search term.  For kang knog, some nutrition information was available at http://www.ku.ac.th/AgrInfo/fruit/veget/v31.html....   



how to cook collard greens

You can see a basic recipe in our Cooking section.  Ingredients can be altered according to your taste....   



when making salads, what should the lettuce, spinach, etc weigh to make a serving of vegetables?

One pound of spinach, partly trimmed should yiled about 7-8 servings of 1 cup raw, and about 3-4 servings of 1/2 cup cooked.  One pound of leaf lettuce, untrimmed, should yiled about 5 servings of 1 cup each.  One pound of salad mix would yield about 6