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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

 
 

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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

 
 
 
 

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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....   



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....   



What is the best way to store fresh pineapple?

Fresh pineapple should be eaten as soon as possible. Cut away the top and outside skin of the pineapple and store the fruit in a tightly closed container....   



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....   



What should I look for when selecting fresh green beans?

Look for crisp, fresh, well-colored beans that snap easily when bent....   



How long can I store fresh onions?

Fresh whole onions can be stored up to four weeks if kept in a cool, dark place with low humidity....   



What nutritional value does corn and onions have?

One medium ear of corn has about 90 calories and is considered low fat and a good source of vitamin C. One medium onion has about 45 calories and is considered to be a good source of fiber and high in vitamin C....   



My almost six year old son is almost 80 lbs. I cant get him to eat anything but starch, dary, brocoli and manderin oranges in juice. I have him help prepar food and vegies, even deserts with friut, but he wont eat it. Also he is hungry every 30 minuts. Any sugestions?

Without knowing your sons’ height, it is difficult to judge where his weight falls on a growth chart. As for your son being hungry every thirty minutes, does he have any underlying medical conditions or take any medication? If the answer to both of those questions is...   



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...   



how do you prepare acorn squash

Acorn squash is a type of winter squash that is a good source of Vitamin A and Potassium.  Acorn squash can be baked, roasted, steamed or stuffed. For baking, cut the squash into rings, removing any seeds or fibers. Brush with a bit of olive oil and place a hot oven u...   



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...   



I would like to introduce my 6-month old baby fruits and veggies. For that I would like to have a list when are the several kinds of fruits or veggies in season? I live in Georgia. Where can I find such information on the web?Thank you

Introducing a baby to fruits and vegetables takes care and attention. Some experts believe it is best to introduce veggies first, then fruits because many babies prefer the taste of fruits over veggies and may not care for the veggies after they have eaten the sweet fruits...   



Do vegetables loose nutritional value when cooked in a microwave oven?

Cooking vegetables in the microwave is an excellent way to maintain nutrients if done properly.  Vegetables lose nutrients (as well as texture and flavor) when they are over-boiled in too much water.  Microwave cooking of vegetables requires very small amounts or...   



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...   



How do you prepare Butternut squash & Acorn squash?

Acorn squash and Butternut squash are two types of winter squash. Acorn squash is a good source of Vitamin A and Potassium.  Acorn squash can be baked, roasted, steamed or stuffed. For baking, cut the squash into rings, removing any seeds or fibers. Brush with a bit o...   



What are the effects of not eating fruits and vegetables?

Fruits and vegetables provide a wide range of valuable nutrients like fiber, vitamins and potassium. You would probably notice very few effects in the short-term. One possible short-term effect might be constipation since fruits and vegetables are high in fiber, although t...   



What fruits can a diabetic eat and how many or how much?

The foods that make up a healthy diet for most people are the same foods that people managing with diabetes should choose. That includes choosing a diet rich in colorful fruits and vegetables. Fruits and vegetables are carbohydrates, and carbohydrates will impact blood sug...   



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 ...   



How does the nutritional value of strawberries or other fresh fruits change if they are dried?

It is true that the nutritional value of foods can change depending on the processing or preparation methods involved.  Fruit and vegetables are no different.  In the drying process of fruits, water is removed thus concentrating the natural sugars and calories.&n...   



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 ...   



Can you send me a list of when fruits and veggies are in season and how you can pick a good cantelope, watermelon and plum? Thank you.

You can now find many types of produce available year round, but most fruits and veggies peak in different seasons. In the fall look for a fresh crop of apples as well as pumpkins, figs, mushrooms, pears, sweet potatoes and other delicious winter squash varieties. In the w...   



Does a glass of cranberry juice cocktail provide one daily serving of fruit?

½ cup (4 ounces) of any 100% juice will count as a serving of fruit.  With so many “juice drinks” or “juice beverages” on the market, be sure to check the label for the words “100% juice”.  The American Academy of Pediat...   



Is there a chart that tells when fruits and veggies are in season and the best time to buy them?

You can now find almost any type of produce year round, but most fruits and veggies peak in different seasons. In the fall look for a fresh crop of apples as well as pumpkins, figs, mushrooms, pears, sweet potatoes and other delicious winter squash varieties. In the winter...   



With hard vegetables like carrots and broccoli is better to eat them raw or cooked

It is usually a matter of personal preference. Some people prefer the crunch of a raw veggie, while others prefer cooked veggies with a softer texture. Cooking can reduce some nutrient content, but it can also make some nutrients more available to the body.   Raw...   



Why is NUT fat good.Why is RED MEAT fat bad.

Red meat has a much higher saturated fat content than nuts and it also contains cholesterol. Eating a diet which is high in saturated fat and dietary cholesterol has been associated with certain chronic illnesses including heart disease.  Nuts, on the other hand, are ...   



why is it important that children eat 5 fruits and veg a day??

Most children do not consume the recommended amounts of fruits and vegetables everyday. Fruits and vegetables are packed with a wide variety of vitamins, minerals, fiber and other nutrients such as anti-oxidants that growing children need. And establishing good eating habi...   



Is it to much for a 10 year old to eat a medium size burger and a medium french fry?

It is hard to say without knowing the height, weight, gender, and activity level of your child, in addition to what else your child eats throughout the day.  However, more emphasis is being placed on large portion sizes as a contributor to overweight and obesity. The ...   



Me and my brother suffer from minor allergic reactions when eating any raw vegetables, fruits, and nuts (some result in more severe reactions than others). Have you heard of others having slight swelling of the throat, ichty ears, and/or pulsing gums while eating all of these foods? If so, what exactly is happening and what can be done about it?

Association of these symptoms with consumption of raw vegetables and fruits is rare.  A larger number of people may have a food intolerance or allergy to nuts, and specifically peanuts. It would be advisable for you and your brother to consult your physician or an all...   



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...   



I would like to find out where could I obtain a list that shows which vegetables contains sugar and which fruits contain the highest sugar Thank You

Fruits and vegetables do contain natural sugars.  Perhaps the best resource with a fairly comprehensive list would be the U.S. Department of Agriculture (USDA).  The following link will take you to a publication entitled:  “USDA Database for the Added ...   



I have 2 bags of orange slices for a team game that was cancelled, can I freeze the slices for a few days until the next game? Thanks!

Because of their water content, fresh oranges do not freeze well. The water in the orange slices would crystallize during freezing and damage the delicate tissues. I recommend wrapping the orange slices in a very damp (almost wet) paper towel and placing them in a large zi...   



I MADE A FRUIT TART FOR EASTER SUNDAY DESSERT. I USED A RECEIPE FOR A PASTRY CREAM. I FOLLOWED THE DIRECTIONS (I THOUGHT) EXACTLY. THE PASTRY CREAM WAS THICK LIKE THE INSTRUCTIONS STATED IT WOULD BE.I PLACED IT IN THE PIE SHELL THAT WAS BAKED. IT LOOKED FINE BUT WHEN I WENT TO CUT THE PIE, THE FILLING WAS RUNNY, WATERY. WHAT COULD I HAVE DONE WRONG. OTHER THAN THAT, THE FLAVOR OF THE CREAM SEEMED TO BE FINE.CAN YOU PLEASE ADVISE WHAT I CAN DO TO CORRECT THIS PROBLEM IN THE FUTURE. THANKING YOU IN ADVANCE FOR YOUR HELP TO THIS MATTER.

Without knowing the recipe or specific ingredients that were used, I could only guess, and that is beyond our scope here.  A basic cookbook or a web site search might contain tips for making tarts and how to prevent potential problems.  ...   



Is the tomato a vegetable?

In a cooking sense, tomatoes are a vegetable.  Botanically, they are a fruit because of the part of the plant that 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: &l...   



i am a preschool teacher and i was wondering if you knew of any websites which have craft ideas about eating fruit and vegies. i have had a few parents ask me to address this issue with the children and i am trying to make it a FUN thing to do!Thanks for your help

There are so many fun fruit and veggie activities to do with preschoolers! They love to help create their own snacks. A few “non-cooking” activities you could try are making a trail mix or funny faces with fruits and vegetables.     For the tra...   



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.&...   



I have read that for humans to absorb the nutrients from carrots, the carrots must be cooked because human bodies can not break down the cell walls in carrots to get the nutrients out. However, I have also been told that purple carrots lose their purple color when cooked. Is the blue phytonutrient in purple carrots destroyed by cooking? Should one eat some cooked and some uncooked carrots to get all the nutrients from carrots? What about ground up carrots in carrot juice? Do they contain the full balance of nutrients in carrots, both orange and purple?

In consulting with our nutrition experts here, we know of no scientific evidence indicating that carrots must be cooked in order to absorb the nutrients they contain.  It is true that cooking can reduce some nutrient content in foods, but it can also make some nutrien...   



Do blue corn chips meet the criteria for blue vegetables? Are there any phytonutrients left in a blue corn chip? Does the process of converting blue corn into a corn chip introduce so much saturated fat and salt that the food is unhealthy to eat on balance?

Blue corn chips do not count as a vegetable (but the salsa you might dip them into does!).  They are made from blue corn, which is actually a grain, not a vegetable.  There are many different forms of corn – blue corn, maize, popcorn, sweet corn, to name a ...   



Have you ever heard of Juice Plus or seen the research on it?

We often hear of dietary supplements that promise the nutritional equivalent of whole foods such as fruits and vegetables in a tiny, little pill.  The truth is…claims like this are just not true.  Science is good, but not as good as mother nature!  Th...   



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...   



HOW DO YOU COOK ARTICHOKE HEARTS?

The way you plan to serve them determines how they should be prepared. Artichoke hearts can be braised, steamed, marinated, roasted or put into pasta dishes. One of the more common ways to prepare whole artichokes is to first cut off the stem, remove the outermost leaves a...   



Can you tell me if 5 a day is actually 5 vegetables & 5 fruits or a mixture from both totalling 5.Thankyou

5 a day referred to the total number of daily servings of fruits and vegetables combined that was previously recommended. With the new Dietary Guidelines released in 2005, the recommended numbers of servings of fruits and vegetables has increased and most Americans are not...   



Do you have a chart of what is in season at different times of the year? Thanks.

With the wide varieties of fruits and vegetables available from all over the world, it is possible to find all types of produce year-round. Remember, fruits and veggies in frozen, canned, dried, and 100% juice forms are available all year and are terrific ch...   



I have heard to get a balance grouping of fruits and vegetables a person could divide them up by color. What are th color groups and how does it work?Thanks

Fruits and vegetables come in a wide variety of beautiful colors. Eating a variety of colors every day provides the broadest range of nutrients. Different nutrients are associated with different colors-vitamin A with yellow and orange for example. Eating a variety of color...   



What percentage of Americans are aware that they should eat five servings of fruits and vegetables a day?

Research conducted by ACNielsen for Produce for Better Health Foundation in 2004 indicated that about 42% of respondents reported that the recommendation for fruits and vegetables was 5-6 servings per day. The National Cancer Institute (NCI) also conducted a survey of abou...   



Do raisins and prunes have the same nutritional content? Which is better?

Raisins are the dried form of grapes, and prunes are dried plums.   Although they are two different fruits, their nutrition content is actually remarkably similar in terms of most nutrients. One area that they differ is in fiber content. Five prunes provide 3 gra...   



Do raisins satisfy the requirement for a "blue" fruit or vegetable? Do they contain the "blue" phytonutrients that we are supposed to eat?

Raisins are classified as a “blue/purple” fruit, and as such they do contain some of the phytonutrients that tend to be found in blue/purple fruits and vegetables, specifically some of the flavonoids.  There is not a specific ‘requirement’ for ...   



Do you have any information on purchasing fruits and vegetables in appropriate portions based on the number in you family to avoid produce spoilage.Also, washing of fruits and vegetables - what is the latest recommendations.Any great web sites for healthy fruits and vegetable recipes?Thanks!Dodi

When purchasing fruits and vegetables, remember that all forms count; fresh, frozen, canned, dried and 100% juice. On your next trip to the grocery store, try purchasing the amount of fresh fruits and vegetables you will be able to consume in a few days to reduce the risk ...   



My daughter is 10 years old and odes not want to eat fruits and veggies. The few one she likes such as apples, bananas and grapes she brings back home in her lunch box. I always advice her that it is very important, but she refuses. My 3 year old son loves fruites, but now he is starting to not want his veggies. What can I do?

One of the best ways to encourage children to eat a variety of fruits and vegetables is to set a good example-make sure you and other care givers are eating them too! And while whole fruits and vegetables are a great way to send them in your child's lunch box, be creative ...   



What fruits and veggies do I need to eat to increase my potassium, and how much?

Diets rich in potassium may help to maintain a healthy blood pressure.  Many fruits and vegetables are considered dietary sources of potassium, and some are even considered good or excellent sources.  Check out our Fruit & Veggie Nutrition section of the webs...   



If you eat 2 of the same fruits/vegetables in a day, does it still count as 2 portions or just 1?

All fruits and vegetables consumed count toward your daily total regardless of if you repeat the same food at a subsequent meal or snack.  For example, if you have a cup of salad at lunch and 2 cups of salad at dinner, that gives you 3 cups—doesn’t matter ...   



good fruit and veggies are great! Out of season products are worth the effort. I live the Midwest. Can you advise when different products are in season?

With the wide varieties of fruits and vegetables available from all over the world, it is possible to find all types of produce year-round. Remember that frozen, canned, dried, and 100% juices are available all year and are terrific choices. Here is a brief listing of prod...   



Hi, My name is Mckenzie and my questions is Which fruit and veggies should I eat per day?

Hi, Mckenzie. The answer to your question is very simple – Any and all of them!  Variety is the key to choosing fruits and veggies. Choosing a wide variety will provide you with a wide range of different nutrients that work together for health.  As a guide ...   



what is a good dessert that a two year old will love involving apples and oatmeal

Apples themselves make a great dessert because they are naturally sweet and juicy! For a two year old, however, a whole apple with peel still presents a choking hazard. If your child loves apples and oatmeal, try an apple crumble type dessert. Peel and slice an apple. Mix ...   



Why 5 portions a day of fruits and vegetables are recommended in the previous program? Is there a scientific study about this amounts?

Recommendations for fruit and vegetable intake have changed over time as new scientific literature is published about the relationship of eating fruits and vegetables to health.  There are a number of recent studies suggesting that the current recommendations are asso...   



What counts as a serving for an adult, and for a child?

A serving size for an adult is generally ½ cup. The serving size for a child depends on the child’s age and can be anywhere from a few tablespoons (for infants) to a half cup. The total amount of fruits and vegetables needed every day will vary based on sex,...   



What is a spaghetti squash considered, a starchy veggie or plain? If you can provide the nutritional value, that would help. Thanks.

Spaghetti squash is a “winter” vegetable.  You ask whether it’s a “starchy” veggie; do you mean are there a lot of carbohydrates or a lot of calories?  Generally, more “watery” vegetables have both fewer carbohydrates and...   



can fresh mushrooms be frozen for later use?

Fresh mushrooms are best used within a few days of purchase. If they must be frozen, first sauté them with little to no fat (if using a non-stick skillet), let them cool slightly, then place the cooked mushrooms in an air-tight container and place in the freezer.&nb...   



how much fruit juice is considered 1 serving

4 ounces (½ cup) of 100% juice is considered a serving per USDA....   



Is it harmful to eat more fruit them your daily allowance. I like to eat lots or strawberrys, bannanas and grapes about 3-4x a week

The recommendation for fruit intake for most adult women who are moderately active would be about 2-2 ½ cups per day; for moderately active adult men it is about 2 ½ to 3 cups per day. It is only detrimental to eat more if the fruit is replacing other nutriti...   



I sometimes get confused with what is a fruit as to what is a vegetable. Is it true all produce with a sedd in it is a fruit? Would this include avacado?

It is easy to get confused.  According to the Encyclopedia Britannica, the term “vegetable” is generally defined as all plant life or plant products (vegetable matter), more specifically, the edible portion of herbaceous plants (roots, stems, leaves, flowe...   



I have a juicer and I make fresh vegitable juice. HOw would I break down the serving of vegitables example: I put it 1/2 cucumer, 1 head of lettace, 1 green pepper, 3 carrots. The juicer obviously juices everyting to a glass of juice. How is that considered in my servings of vegitables since the pulp is not in the juice?

Juicing is definitely another way to get more fruits and vegetables into your diet.  As you point out however, the pulp is not in the juice, so you will be missing out on fiber.  Because of this, I would caution you not to strive for all or most of your vegetable...   



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...   



Red and bright pink fruits and vegetables contain phytochemicals called lycopene and anthocyanin. What do they help your body do?

Lycopene and anthocyanins are among the thousands of phytochemicals found in fruits and vegetables.  Lycopene may help to decrease risk for heart disease and some cancers; it has been specifically associated with prevention of prostate cancer.  Anthocyanins are a...   



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...   



HOW MUCH FRUITS AND VEGGIES SHOULD I EAT TO ALLIVIATE CONSTIPATION?

Treatment of constipation is individual.  Meeting your daily recommendation for fruits and vegetables is a good first step:  3 ½ - 4 ½ cups per day for moderately active adult females; 4 ½ -5 cups per day for moderately active males. General ...   



Can you name the fruit and veggies, that have vitamin C in them? What vitamin when cooked in water,will lose its vitamin? When should you add the veggies to soup?

Vitamin C helps heal cuts and wounds and keep teeth and gums healthy.  Many fruits and vegetables are considered dietary sources of vitamin C, and some are even considered good or excellent sources.  Check out our Fruit & Veggie Nutrition section of the websi...   



i m always use fruits an vegitables in everiday food im working woman i work 10 hours my body feels very tirdnes after working i cannot continue my daily excecise my age is 32 but my waight is 65 kg im over waighterd especilly my hips and apdumen is over balance plese give me suggesion to lose weight and i feeel active

It’s great that you include fruits and vegetables in your meals.  Keep up the good work!  For weight loss, I suggest that you consult one of the reputable commercial weight loss programs such as Weight Watchers or a registered dietitian.  You can locat...   



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.      ...   



how much is a cup

Eating the recommended amounts of fruits and veggies is easy since all product forms count: fresh, frozen, canned, dried and 100% juice.  This page on our website will give you many examples of how much a cup or half cup of fruits and veggies actually is—check i...   



why eat five fruit and vegetables a day? For what purpose?

Recommendations for fruit and vegetable intake have changed over time as new scientific literature is published about the relationship of eating fruits and vegetables to health.  There are a number of recent studies suggesting that the current recommendations are asso...   



What is the best way to cook a fresh artichoke?Thanks,Fran

One of the more common ways to prepare whole artichokes is to first cut off the stem, remove the outermost leaves and trim the sharp barbs off the ends of the remaining leaves with scissors; open the flower and spread the leaves out. Cook them in boiling water; you can add...   



Is it ok to combine meat, fruit, and vegetables in one meal. Will a person get the same nutrition if all are eaten at one meal setting. For example: morning, pork sausage, plums, lettuce, and tomato and boiled eggs. Should I wait a certan amount of time inbetween each item eaten.

It is absolutely fine to combine meat, fruit and vegetables in one meal.  Part of the enjoyment of a meal is the combination of flavors and textures that different foods provide.  In some cases, absorption of nutrients may be improved by eating different foods to...   



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. ...   



Our refrigerator stopped working this a.m. due to a blockage in our ice cube line, had to put all items in cooler all afternoon, if frozen veggies thaw in a cooler, can they be refrozen? Thank you!

Frozen vegetables that thaw may be re-frozen provided that they have not completely thawed, unless the vegetables are in a cream sauce or are part of a meat dish or frozen dinner. In those cases, it is best to disposed of those partially thawed items.  Check to see if...   



Do you think that we should eat frutis and vegetables all the time?

Fruits and vegetables are a nutritious and colorful part of every meal, and they are convenient and delicious for snacks.  Recommendations for fruits and vegetables have increased: most moderately active men should eat about 5 to 6 cups per day, and most moderately ac...   



Figs (in the jar) are sooo hard to find in the store? are these a special order?

We did some checking and talked to some “fig experts.”  They were not aware of any domestic companies that still can Kadota figs in a jar.  Back in the “old days,” Del Monte used to can Kadota figs in a jar.  Today, Kadota figs are pa...   



how do u freez strawberries

To freeze strawberries, wash, dry and hull the berries. Spread the berries on a cookie sheet lined with parchment paper or some other non-stick surface. Place in the refrigerator until chilled through (45 minutes to 1 hour.) Then place chilled berries in the freezer until ...   



Is eating too much fruits bad for you?

The recommendation for fruit intake for most adult women who are moderately active would be about 2 to 2½ cups per day; and  for moderately active adult men it is about 2½ to 3 cups per day.  It is only detrimental to eat more if the fruit is replac...   



Please tell me if I can freeze or put in jars sweet potatoes and how is the best way to process. Also can I put them in a dehydraiter? I have alot if sweet potatoes and I hate to see them go to waste. Thank You and God Bless You! Rosa

What a delicious problem to have—too many sweet potatoes!     For freezing sweet potatoes, information obtained from the Cooperative Extension Service at the University of Georgia suggests first cooking them until almost tender (either by s...   



how do you cook pearl onions,peppers,mushrooms and potatoes on a skewer

Assembling this summer-time favorite is easy. Prepare the individual items by washing and cutting them as appropriate. If using bamboo skewers, soak in water prior to placing the vegetables on them to prevent charring of the skewers. If using metal skewers, brush with a sm...   



how do I get my 11 yr old to eat cooked vegetables

Getting pre-teens and teenagers to eat healthy foods can sometimes be a challenge! First and foremost-set a good example. If your 11 year old sees that the rest of the family (especially parents) are eating fruits and vegetables, they will be more likely to eat them as wel...   



what fruits and veggies, if eaten at lunch, would give you the most energy throughout the afternoon?

All fruits and vegetables will provide energy.  They are also filling, which will help to prevent feelings of hunger for a longer period.  For sustained energy throughout the afternoon, your best bet is to consume a well-balanced lunch that includes 1-2 cups of f...   



How do you freeze fresh vegetables? Such as broccoli, spinach, squash? My boyfriend says you have to blanch them first before freezing. Please help! Thanks!!!

Most fresh vegetables are best blanched (cooked for a very short time with boiling water or hot steam) then frozen, to help preserve freshness. Once the vegetables are blanched, they need to be cooled quickly, as in an ice-water bath then packed in an appropriate container...   



My 5 yr old daughter loves bannanas as I do. Unfortunately she does not like them after the are no longer "green" and sweet. Is there a trick to slowing down the ripening process?Thanks

It is best to store bananas at room temperature away from ethylene producing fruits and vegetables. Ethylene is a type of naturally occurring ripening gas produced as some fruits and vegetables mature and will hasten the ripening of bananas as well as other fruits. High et...   



how is the best way to cook vegetables- steaming or pressure cooker?thanks

A little bit of searching has revealed that pressure cookers seem to be making a comeback and apparently they’re not like the ones that grandma used.  Books are out on the market enlightening those who wish to know the joys of using one, and promoting the fact t...   



do yiu have a guide to what fruits and vergetables are in season by month in florida

Seasonal availability of fruits and vegetables in Florida can be found at:   http://www.agr.state.il.us/markets/WhatsInSeason.pdf http://www.pickyourown.org/ILharvestcalendar.htm     ...   



How many times a day should u eat apples,or any type of fruit?

Recommendations for the amount of fruits and vegetables needed each day is individualized based on age, gender and activity level.  Click here to determine the amount that is right for you and your family members.   ...   



How do you wash fruits and vegetables and do you eat theskin

It is best to wash most fruits and vegetables in cold water just before eating. Some exceptions are leaf lettuce which can be rinsed, wrapped in damp paper towels, placed in a plastic bag and refrigerated to preserve crispness. Other fruits, like strawberries, will deterio...   



What advice can you give for someone who has allergies to fruit and cherry tomatoes. Theyhave such symtoms as itchy throat and vomiting.

The first step is to avoid the foods that cause these symptoms.  It’s possible that it’s specific types of fruit that cause the allergies, rather than all fruits.  An allergist or physician may be able to help identify what foods are causing the sympt...   



I would like to know how many varieties of lettuce are they in the market. And what nutrients are dominat in the lettuce family. I like your website.Renee Wigginswww.resultsbyrenee.com

Though there are probably hundreds of varieties of lettuces, they all basically can be categorized into 5 main categories:  butterhead, crisphead (Iceberg), looseleaf, Romaine (Cos) and stem.     Butterhead lettuces include Boston and Bibb.&...   



Are potatoes vegetables?

Yes, potatoes are a vegetable. They are the tuber of the potato plant. Potatoes are high in vitamin C and a good source of potassium. While many potatoes are eaten as french fries, we suggested that you bake, boil, microwave, or oven roast them instead of frying. For more ...   



Are potatoes vegetables?

Yes, potatoes are a vegetable. They are the tuber of the potato plant. Potatoes are high in vitamin C and a good source of potassium. While many potatoes are eaten as french fries, we suggested that you bake, boil, microwave, or oven roast them instead of frying. For more ...   



what is low-calorie vegetables

Most fruits and vegetables are naturally low in fat and calories. What gets added to them, however, adds most of the calories (such as oils, butters, creamy sauces, sugar, etc.). To make the most of fruit and vegetables low-calorie goodness, eat fresh, canned & frozen ...   



i am counting calories to lose weight. do i count the calories in fruits and veggies?

Fruits and veggies do contain some calories, and should be counted as part of your total daily intake.  You will see, however, that most fruits and veggies are relatively low in calories compared to other foods so you can eat more of them, cup for cup.  In additi...   



what fruit helps you lose wieght and your blood pressure. thank you.

No specific fruit can help you lose weight or lower your blood pressure, but substituting fruits for other foods that are higher in calories and sodium may help. For specific nutrition information, contact the American Dietetic Association for a registered dietitian in you...   



would like to know how to eat papaya fruit. thank you

The easiest way to eat a papaya is to eat it like a melon; slice the fruit, scoop out the seeds and discard the peel. Papaya can also be used in many different types of fruit salads. I prefer to squeeze a lime over it and eat it as is!  For more tips on creative wa...   



Is the nutritional value of fruits primarily found in the skin or just below the skin surface ???

The nutritional benefits of fruits and vegetables can be obtained from all of the edible parts—this would include the skin or peel as appropriate.  Fruits and vegetables are generally good sources of many vitamins, minerals, fiber and phytochemicals (natural pla...   



What nutional value do beets have in them?

One medium beet (~3 ½ ounces) is considered a serving, and that provides 50 calories.  Beets are considered low-fat and saturated fat and cholesterol free.  They are also a good source of folate, a B-vitamin that when adequate in a healthful diet may reduc...   



I have a no fruit and vegetable eater. have tried dried fruits, fresh fruits; fruit in cereal, yogurt,juices,ice cream, trail mix. she will eat pumpkin soup but not the vegetable in them. what are my other options in getting my 5year old to eat fruits and vegetable.

Getting kids to eat fruits and vegetables can sometimes be a challenge! I have one just like yours and can feel your pain! First and foremost, set a good example. If your child sees that the rest of the family (especially parents) are eating fruits and vegetables, the...   



HiIt is recomded to have 1lb of strawberries (just the fruit without adding anything) in lunch time when i am dieting or for the weight loss purpose.

The best approach to weight management is to eat well-balanced meals with foods from 3 or 4 different food groups, including fruits and vegetables.  An important component of weight management  is to develop good eating habits that you can maintain long-term in o...   



What are some examples of fruits and vegetables that are high in magnesium and examples of some that are good sources of magnesium? Why are high iron foods and low sodium foods good for you?

Magnesium is a nutrient that the Dietary Guidelines for Americans has highlighted as one of concern due to many people not getting enough of it in their diets.  Magnesium is important to us because it supports normal muscle and nerve function, a steady heart rhythm an...   



How is the best way to wash fruits and veggies?

It is best to wash most fruits and vegetables just before eating. Rinsing with clean water is sufficient to wash most fruits and vegetables. Some exceptions are leaf lettuce which can be rinsed, wrapped in damp paper towels, placed in a plastic bag and refrigerated to pres...   



as a pre-diabetic, I am interested in knowing,(highest to lowest?)fruits highest in natural sugar to lowest in natural sugar. thanks in advance!

The USDA has a database which lists the sugar content of foods, which you can access here.  However, there are a number of factors that influence blood sugar levels, and it’s not likely that particular fruits are problematic for blood sugar levels.  The Ame...   



My son loves fruit leathers and "smooshed fruit" by fruitabu. We buy the kind with no added suqar. Would they count as a fruit serving? The ingredients are fruit puree concentrate and lemon juice concentrate.

Since you are eating the fruit leathers without added sugar, they are a good occassional snack once or twice a week.  But because they are a very concentrated source of fruit, you need to be sure your son does not eat them as his exclusive choice of fruit. Take strawb...   



Can I eat 5 oranges a day to meet my daily intake?

Five oranges in one day would count towards meeting your daily intake.  However, by including a COLORFUL colorful variety of fruits and vegetables each day, you will be getting a wider variety of nutrients.  The number of servings recommended per day varies by ag...   



I want to make a pasta/veggie salad and I planned to add some frozen stir fry vegetables into the mix. Must they first be heated, or can I just thaw them before eating them?Thanks for your help.Neil

Many frozen veggies can be thawed then used as they are without cooking such as peas, carrots, corn, green beans and onions. Other frozen items must be cooked before use such as potato dishes or those that have a sauce. If you are using a bag of frozen mixed vegetables in ...   



what do you recommend for me as a student who doesn�t have enough time to prepare meals with vegetables...

If you find yourself lacking the time to prepare meals, take advantage of all of the quick options that are available such as frozen and canned items that can be reheated quickly, bags of ready-to-use salad mixes, salad bars and pre-cut items. Remember that all forms of fr...   



Do purple potatoes have more vitamins and nutritional value than other potatoes due to their bright color?

The general nutrition content of all potatoes is roughly the same.  Many people are surprised to find out that they are a good source of both vitamin C and fiber!  Potatoes do come in different colors, so their phytochemical make-up will vary because of that.&nbs...   



Are purple potatoes richer in vitamins and other nutrients than other potatoes due to their color?

The general nutrition content of all potatoes is roughly the same.  Many people are surprised to find out that they are a good source of both vitamin C and fiber!  Potatoes do come in different colors, so their phytochemical make-up will vary because of that.&nbs...   



What is the effect of too much water on the above. For instance, in the grocery store, they spray the veggies all the time. And when you bring them home, soaking them in the sink to clean them.

Grocery stores spray many vegtables to keep them from dehydrating when exposed to air, like leafy green and other vegetables without a thick skin. You'll notice that berries and grapes, for example, are not sprayed - they have a natural "bloom" (a light waxy coat...   



I am 15 years old If i want to only eat fruits and vegetables what portions should i eat for breakfast lunch and dinner ?

The amount of fruits and vegetables you need each day depends not only on your age, but your gender and activity level as well.  A 15 year old moderately active girl needs to eat 4-1/2 cups of fruits and vegetables throughout the day.  A boy the same age and acti...   



WHAT VITAMINS ARE ZUCCHINI HIGH IN?

With a bountiful summer crop of zucchini right around the corner I’m glad you asked that.  Zucchini is a type of summer squash, and summer squash are generally known to be excellent sources of vitamin C.   This nutrient helps heal cuts and wounds and k...   



WHAT VEGGIES AND FRUITS ARE HIGH IN VITAMIN A AND IRON?

Our website allows you to search for fruits and veggies that are excellent or good sources of several key nutrients.  Click here to see the list for vitamin A.  Plant foods high in iron include dark leafy greens such as spinach, dry beans like white or winged bea...   



What is the best way to freeze fresh strawberries?

Wash and drain the trimmed berries in a colander to remove as much water as possible.  Dry them by patting carefully with a paper towel. Then spread the berries on a large baking sheet to make one layer, and place in freezer until berries are frozen.  If your fre...   



Do u know the nutrition facts on grapples?

Grapple are similar to other other apples. According to the producers of grapples:     Grāpple Brand Apples Nutrition Facts:   Serving Size:  1 M...   



whats the difference between the sugars in fruits and brown and table sugar. Are the sugars in fruits bad for you too?

Table sugar comes from sugar cane or sugar beets. Molasses comes from refining sugar cane or sugar beets. Brown sugar is simply white sugar whtat isn't as refined and still contains the molasses. This gives it its distinctive color and soft texture. Both are classifie...   



How long do the nutrients stay "good" in fruit and vegetables? If you keep them 3,4,5 days, does it drop significantly?

Nutrients do start to degrade after harvest, but this can be minimized by proper storage or processing. Frozen, canned, dried and 100% juice products are processed just after harvesting to "lock-in" the freshness of just picked produce. Fresh fruits and vegetable...   



what type of fruit and vegetables are phytonutrient-rich?

All fruits and vegetables contain phytonutrients.  Some, such as berries and plums for example, have very high antioxidant activity.  However, there are other actions of phytonutrients that make them important for health.  For example, dark green leafy veget...   



I am looking for how to transport fresh vegetables as a consumer. Can you help me or tell me where to find the answer. Thank you

It depends on what you mean by "transport". Most fruits and vegetables can travel safely from the grocery store to your home, provided they are stored properly once you get them home. If you are planning to travel for longer distances, just keep food safety in mi...   



I have calicification,where my veins turn to calcium,I am looking for a diet that has less calcium intake,as I will have my 3rd surgery on this problem,I have been eating more fruits right now,but need to know the calcium content in the fruits and veggies,I am eating,Thanks Sue

Calcium is not the first nutrient I think of when I think about fruits and vegetables, so you’re not likely to be getting excess amounts of it from this source.  That said, various greens (spinach, collard, turnip, kale, beet, etc.) and beans (white beans, cowpe...   



ermn yeah i have i questionwhy do u have 2 eat 5 a day?

The recommended amounts of fruits and vegetables are based on a person's sex, age and physical activity level. To find out how many fruits and vegetables you need each day, click here. It is important to eat a wide variety of fruits and vegetables everyday for good he...   



Can you recommend several non-dairy foods that are high in calcium?

Calcium is an important mineral that is essential for healthy bones.  The following vegetables are considered dietary sources of calcium:  spinach, collard greens, turnip greens, kale, white beans, okra, soybeans, beet greens and Chinese cabbage.  Be aware t...   



I am on a low triglyceride diet. Is very confusing for me what to eat, also i am loosing weigth I dont want to loose any more. I need to know how to gain weigth , knowing my diet needs? Thanks

I would suggest that you consult with a registered dietitian (RD) who can evaluate your dietary intake and make recommendations based on your specific needs.  You can locate an RD in your area at www.eatright.org.     ...   



What are the top 10 best fruits for you. What are the worst fruits for you.

There are no good and bad foods when it comes to fruits. While they vary in nutrient content, they all provide vitamins, minerals and fiber which are essential for a healthy diet. It's good to eat a variety of them to assure you're getting all of the vairous nutrients ...   



Do frozen vegtables keep their nutrients better and longer than fresh or can vegtables

Frozen vegetables are typically processed just after harvest, so their nutrients are "locked in" at the peak of freshness. The same holds true for canned vegetables. Fresh fruits and vegetables are best when consumed while they are still fresh and not wilted. Alm...   



im on a diet and my mother keeps telling me bananas arent good for my diet and that they make me not go to the bathroom?is this true ?

It is a myth that bananas shouldn’t be consumed when trying to lose weight. This myth may be related to the fact that bananas have a little more starch and less water than other fruits.  However, bananas are still a delicious, low calorie food to include as part...   



I heard on the local news today that certain fresh fruits and vegetables stored next to other specific varieties would deteriorate faster than if kept away from them. I was not able to write down the specifics. Could you shed light on this subject? I did jot down that the following were mentioned: artichokes, apples, cantaloup, bananas, broccoli, cauliflower, leafy ... Thank you.

Some fruits and vegetables produce ethylene gas, a natural gas that is produced when fruits and vegetables ripen. When you place an ethylene producing fruit or vegetable next to a fruit or vegetable that is sensitive to ethylene gas, they may ripen too quickly. Some high e...   



Hi, I am a hole soller of vegetable and fruits, so i want vegetable and fruits supplyed in foreign country. so plz give me adivse that do this work.

We suggest you contact the Produce Marketing Association at www.pma.com who may be able to direct you to appropriate organizations that can help you.     ...   



HOW CAN I KEEP THE KIDS HAPPY WITH THE FOOD & KEEP THE CACFP HAPPY?

The CACFP (child and adult care food program) is a U.S. Department of Agriculture sponsored program for child and adult day care. More information on standards and policies for this program can be viewed here. ...   



Is eating an entire lemon (including the rind) more nutritious than just drinking the squeezed juice and pulp?

Eating the whole lemon rind and all will give you 5g fiber as opposed to juice and pulp which is about 1 gram of fiber. The vitamins will be essentially the same. There are many ways to include fiber in your diet though that may have more taste appeal. Remember to think wh...   



Hi Dr. Pivonka.First and foremost your site is awesome. Very helpful, easy to navigate, and full of information. Great Job!As for my questions. Im something of a nut when it comes to consuming fruit and veggies. Eating, drinking, whatever. I eat as much as i possibly can, however lately since its been so hot, I have been juicing them a great deal. Its not uncommon for me to juice 15-20 lbs of carrots a week, on top of 20-30 orangles, 15 apples, random pears, peaches, melons, and whatever else I can pick up at the farmers market. I drink about 6 ounces of fresh wheat grass a day combined with tons of exercise. I am however unsure of about antioxidant level of my body, ( should I? ) I have noticed the hype of pomegrantes, lychees, gac fruits as well as acai and their anti-aging efects. Is it worth comsuming these or is it suffeccient enough with what im doing? What are the best fruit and veggies for you? I know they are all good for you, but which ones take priority over the rest? Thanks for your time, i look forward to hearing from you!

It sounds like you are certainly getting your fruits and veggies!   It’s great that you enjoy so many different kinds.  It is unlikely that you will reach toxic intake of vitamins and nutrients through consumption of whole foods.  You need to be c...   



can you refrigerate bananas to last longer or do they deteriorate faster than being left out?

Unripe bananas are best stored at room temperature. Once ripe, bananas may be stored in the refrigerator for several days, but doing so may cause the peel to turn black. For more storage and selection tips, click here.   ...   



What is 5 a day?

‘5 A Day’ was the program that preceded Fruits & Veggies – More Matters.  Its purpose was to promote the consumption of fruits and vegetables by making the public aware that at least 5 servings of fruits and vegetables were recommended a day for ...   



how do you keep an avocado from turning brown?

Avocados become brown when exposed to air due to a process called oxidation.  To prevent this, cut the avocado open just before using it. Sprinkling a small amount of lemon or lime juice will help to delay the browning. If you are not able to eat the whole avocado at ...   



what are differnt ways you can get kids involved in eating fruits and vegetables

When kids help with the selection and preparation of fruits and vegetables, they are more likely to eat them. For some great ways to get your kids involved, check out our kid's pages.       ...   



Does a serving of 100% corn chips constitute a serving of vegetable?

Corn chips do not count as a vegetable (but the salsa you might dip them into does!).  They are made from a variety of corn that is actually a grain, not a vegetable.  There are many different forms of corn – blue corn, maize, popcorn, sweet corn, to name a...   



How long does it take to bake sweet potatoes in the oven, at what temperture? and are they good to bake in the microwave if so, for how long?

Cooking times for all potatoes, including sweet potatoes will vary depending on the size of the potato.  Generally, they are baked in the oven at 350 degrees, and a medium potato (about 3 inches long) will take about 45 minutes to 1 hour.  You can test for donene...   



Where can I buy the green plastic storage bags that keep produce fresh longer?

Some fruits and vegetables do not benefit from being stored in plastic bags as they produce ethylene gas, a natural gas that is produced when fruits and vegetables ripen. For more information on selection and storage, click here.       ...   



What Fruits and veggies are in season?

For information on what is in season in the United States, click here.       ...   



I thought I was buying zucchini but when I went to prepare them I had cucumbers. Is there a quick and easy way to tell the difference between them when shopping?

A quick way to tell the difference is zucchini has a stem on the end and has ridges along the outside. Cucumbers tend to be smooth on the outside with a "waxy" feel. For more information on selection and storage, click here.     ...   



I juice all day long. What is the specific nutritional values of freshly juiced...ApplesCucumbersCarrotsPearsGrapefruitscompared to eating them whole.Thank you

For many juices, the nutritional information available on a label of a commercial juice would give you an idea of the specific nutritional content.  You could also look up the amounts of the exact fruits and vegetables that you are juicing to get an approximate value ...   



Does dehydrating fruits remove much of the nutritional value?

Dehydrating fruits removes only the water and retains all the important nutrients. Dried fruit is a great way to get more fruit in your diet. It is easy to pack and carry. Just keep an eye on the calories as they are higher in calories ounce by ounce then the fresh version...   



Which fruits are best to prevent or help with constipation?

Prevention and treatment of constipation is individual, and it generally involves a more comprehensive approach to diet rather than focusing on one particular type of food. All fruits do contain fiber and are one component of a healthy dietary approach to preventing and tr...   



How to freeze califlower

It is recommended that you wash cauliflower thoroughly, cut into pieces and blanch in boiling salted water for about 3 minutes. Remove and drain, let cool and dry the vegetable. Then you can place the cauliflower into plastic storage bags and freeze.   Not all v...   



I NEED A LIST OF VEGGIES AND FRUITS TAKE WILL TAKE THE WATER OUT OF MY BODY

Eating an assortment of different fruits and vegetables can act as a natural diuretic. Fruits and veggies are high in fiber and help move things through your system. Those that are high in potassium and calcium may be more beneficial such as beans, apricots bananas and man...   



I just picked some raspberries and want to freeze them. What is the best way to do this. Do I wash them first or freeze them the way I brought them home and then wash before eating? I have heard both ideas on what to do, but I thought I would ask the expert to confirm.

It’s better to wash the raspberries just before freezing as when they are thawed they will not hold their shape. The berries are best used for baking, pureeing or smoothies. To freeze them, simply wash and dry them by rolloing them gently on a paper towel, then ...   



hi my kids are doing a project on fruit and vegetables ,it is a alphabet fruit and vegetables a to z every item if would be very very great for my kids thanks so much i have been chequeing every where for this thanks so so so much for your help

There is a great children’s book that is called Eating the Alphabet by Lois Ehlert. It will give you exactly the information you are looking for. It can be purchased from our website by clicking here.     ...   



Which nutrients are found with which color of fruits/vegetables.

The colors of fruits and vegetables may help signify that they are filled with nutrients that are good for you, but not each similar color contains the same nutrients. For example, fruits and veggies high in Vitamin A are carrots, cantaloupe, spinach and lettuce. For optim...   



which fruit and vegetables contain the most digestive enzymes?

Fruits and vegetables don’t contain digestive enzymes but do aid in digestion and keeping your body healthy. Look for fruits and vegetables that are bursting with fiber such as apples, beans, blackberries, lentils spinach, pears and many more. Fiber will help food mo...   



what is the dietary fiber count for a ruby red grapefruit?

There are 1.4 grams of fiber in one half of a grapefruit. It is the same for all the different colors of grapefruits. Grapefruits are an excellent source of Vitamin C. The difference in nutrient content is seen in the amount of vitamin A. The ruby red grapefruit has 35% of...   



How many varieties of apples are there really???

According to the U.S. Apple Association there are over 100 varieties grown commercially in the , but about 15 of them make up 90% of sales. The top ten are Red and Golden delicious, Granny Smith, Fuji, Macintosh, Gala, Rome , Jonathan Idared and Empire. For more infor...   



I do not like raw vegetables, and really I will only eat carrots if they are cooked. I am trying to lose weight and I need to know how I can prepare them and still be healthy?Thank You,Tracey

You don’t have to eat your veggies raw to become healthier. Cooked vegetables have many nutrients and vitamins, just like raw. There are many different ways to cook your veggies. They can be roasted, which brings out their natural sweetness, or they can be steamed, w...   



Do you a an easy to access resource for high school students to determine edible servings per pound of fresh vegetable?

A good place to check is with the USDA’s nutrient database. It shows the percentage from non edible portions of fruits and veggies. Click here to go to the database.     ...   



I recently discovered dragon fruit and would like to know its nutritional value, preferably specifics about vitamins and minerals. thank you!

The dragon fruit was originally grown in Central America and now being grown commercially. It is a member of the cactus family. It is eaten by cutting open and scooping out the flesh, which has a mildly sweet flavor and texture similar to that of a kiwi. For about 3-1/2 ...   



Which is the best way to combine fruits for making smoothies? I�ve heard that mixing fruits gives your stomach a hard time in trying to digest them. Also that it doesn�t help to loose weight as if you eat the fruits separately.

Combining fruits for smoothies is really a matter of personal preference. There is no evidence that combining them makes it harder on your stomach.  There is also no evidence that if you eat the fruits separately it doesn’t help with losing weight.  Smoothi...   



How do you list fruits and veggies? Tomatoes is a fruit, Corn is not. I would like a list of what is considered a fruit.

It can be confusing, since botanically tomatoes are a fruit, but the way we use them in our food they are considered a vegetable! To see a list of what is a fruit and what is a vegetable, click here to query the USDA’s food nutrient database.     ...   



DOSE CORN HAVE ANY NUTRITION

Nothing says summer more than a sweet ear of corn. Corn is a good source of vitamin C and one ear contains 2 grams of fiber. It is a delicious and healthy addition to your meal!     ...   



What is the purine content of bananas and mangos?

High purine foods are primarily animal-based foods such as game meats, liver, beef kidneys, brains, and some fish such as anchovies, sardines, herring and scallops. There are some vegetables that have a moderate amount of purine such as asparagus, cauliflower, spinach, mus...   



which is a healthier chioce fresh vegtables cooked or frozen vegtables raw?

Both forms of vegetables have similar nutritional content. When cooking your vegetables steaming in a small amount of water will preserve any of the water soluble vitamins. This is true for both fresh and frozen vegetables.      ...   



I have heard some fruits and veggies are ethylene emitters, others are ethylene absorbers and the two categories should not be stored together. Can you supply a list of fruits and vegetables in each category so I know which to keep separated?

Ethylene is a gas that is produced as some fruits ripen.  If you mix them, those that are sensitive to ethylene may become soft or mealy.  Keeping them separate will help to prevent this.  In general, it is fruits that produce ethylene, and veggies that are ...   



how do I maintain fruits/veggies color and crispness when using them in salads?

Storing fruits and veggies properly will help to maintain color and crispness.  You can find storage tips here.  Generally, produce should not be washed until it is to be used.  Lettuce should be drained well after washing.  Using a salad spinner or gen...   



to lose weight how many fruits and vegetables should you consume a day?

Fruits and vegetables are effective for weight loss as part of a total program that includes calorie control using a well-balanced diet. Substituting fruits and vegetables for high calorie, low nutrient foods is a great way to see a reduction in your weight. The Food Guide...   



i am pregnant and cant seem to eat my 5 a day what cheap solutions do you have

During pregnancy it is important to eat a healthy diet which can sometimes be difficult with a queasy stomach. I found that I craved healthy foods when I was pregnant, but various smells or tastes can be nauseating -- it all depends on the person.  If you keep in mind...   



I recently started juicing veggies. Is there a not so good time of day to drink veggie juice? I know one should not take vitamines at night

Anytime is the right time of day to drink or eat fruits and veggies. Be sure to eat your veggies too as some of the fiber will be lost when juicing. Your body digests food the same way in the morning as it does at night.     ...   



How many fruits and vegetables should a person have a day. I heard that the number is five, but it it combined or separate??

The previous recommendation was 5 – 9 servings a day, but they were increased in the 2005 Dietary Guidelines as science suggests that intake of fruits and veggies is associated with good health. In order to clear up confusion about exactly how much is a serving; the ...   



Can you eat too many fruits? What concerns me is the high levels of sugar!!! And what fruits are best to stay away from and which are better to eat? Thank you

All fruits should be part of a healthy diet. Try to eat a wide variety of different fruits and vegetables for optimum health.  Fructose is the sugar that occurs naturally in fruits and is used very differently by the body than white sugar. Fructose is broken down more...   



Can you can or freeze spaghetti squash ?

Yes, spaghetti squash can be cooked and then frozen in a sealed freezer bag. To use it, partially thaw it and then steam until tender.     ...   



How much fruits & veggies should we aim for a day? For myself, my husband, my kids (ages 5, 4, 2)

The amount of fruits and veggies you need is different depending on your gender, age and amount of physical activity. To find out the recommended number of cups for everyone in your family click here.     ...   



How to store dill and do I need to wash it before store?

Do not wash the dill until you are ready to use it. Spritz whole stems lightly with a fine spray of water, wrap loosely in paper towels, and place in a plastic bag. Store in the vegetable bin of your refrigerator. It should last up to a week. Fresh dill sprigs can be froze...   



Do you a recipe that uses frozen edaname in a salad or side dish?

Edamame is another name for soybean. They are an excellent source of protein and also contain iron, vitamin A and vitamin C. Edamame can be eaten as a snack or tossed into salads, stir frys or soups. You can find edamame either fresh in the produce department or frozen. If...   



We have our own garden and often roast vegetables. Does this decrease the nutritional content? If so, by how much as compared to steaming?

Steaming or roasting vegetables are both great ways to enjoy the bounty from your garden. Water soluble vitamins can leach into the cooking water when vegetables are boiled. Therefore steaming is a better alternative. The less water used in cooking vegetables the more nutr...   



Is it true that by the time we get our fruit & veggies from the market, most of the nutritional value has been depleted because it is picked unripened and stored in warehouses?

No, absolutely not true! When fruits and veggies are picked they do begin to lose a small amount of vitamins and minerals but it is a negligible amount. The first choice is to buy fruits and veggies as soon after harvest as you can. Most produce in your supermarket is fres...   



Are cooked vegetables as nutritious as raw ones? If not, why not?

Cooked vegetables may lose some nutrients in the cooking process. Using as little water as possible when cooking will help retain the water soluble vitamins. There are certain veggies, such as tomatoes which when cooked make lycopene more available. Lycopene is an antioxid...   



Are the carbohydrates in fruits and veggies good for you or not? if so what are the best to eat?

Your body uses carbohydrates for fuel so it’s important to eat them. Fruits and vegetables are a healthy source of carbohydrates as well as foods made from whole grains. It is recommended that you eat a variety of different fruits and vegetables every day as each fru...   



hi there im getting myself a little confused, i thought that everyone had to eat 5 portions of fruit and veg per day, is this correct? when i looked up how many my 3 year old daughter needs i thought i read 1 cup? Please could i have some advise?

The previous recommendation was 5 – 9 servings a day, but they were increased in the 2005 Dietary Guidelines as science suggests that intake of fruits and veggies is associated with good health. In order to clear up confusion about exactly how much is a serving; the ...   



what nurtional value do our bodies get from eating sesional food, and what happend to out bodies when we eat foods out side the sesional times.

Fruits and veggies eaten any time are loaded with nutrients that help to keep you healthy. What's most important is that you eat them every day. Fruits and vegetables wouldn't be harvested unless they were "in season" so if they are in your produce department, ...   



I need to know how long to cook green beans in a hot water bath in pint jars, and last year when I canned beans the beans turned brown along with the water. What did I do wrong? Any suggestions would help. Thank You

Canning is a great way to preserve summer’s bounty for the winter. There are procedures you need to follow to make sure the food is safe to eat. There are many books available and information on the website that can give you explicit instructions. Click here for more...   



How do you freeze cauliflower or any fresh veggie

It is recommended that you wash cauliflower thoroughly, cut into pieces and blanch in boiling salted water for about 3 minutes. Remove and drain, let cool and dry the vegetable. Then you can place the cauliflower into plastic storage bags and freeze.     ...   



can you give me information on hickama(i believe that is how it is spelled)

It is actually spelled "jicama"  but pronounced as you have spelled it. Jicama is a root vegetable sometimes called a Mexican potato. It looks similar to a large turnip or radish. It has brown papery skin which is peeled before eating. Jicama has white crisp...   



Why do you recommend coconuts as a healthy fruit on your website?

Coconut which has not been processed with sugar added can be part of a healthy diet. For one cup of shredded unprocessed coconut meat there are 283 calories and 26 grams of fat. Although it is an excellent source of fiber with 7 grams per one cup, you would want to be judi...   



how do you know if fresh broccoli is still ok to eat

Broccoli should be dark green and have firm stalks with no open flowering or discolored bud clusters. It should be odorless. Usually it can be stored in the crisper drawer in your fridge for about 3 -5 days.   ...   



Is the nutrional value of fruits & veggies altered through cooking, especially microwaving?

All vegetables lose some nutrients through the cooking process. Water soluble vitamins tend to leach out into the cooking water, so using as little water a possible is recommended. Steaming or microwaving are good methods.   ...   



Recently I heard that microwaving vegetables killed the nutrients. I have always thought this would happen but had never heard anything until very recently and now am wondering if it is true. Also, I have heard that Papayas have enzymes that aid in digestion. If the digestion aid is not from enzymes, what is it then that cause papayas to be helpful in digestion?

Vegetables lose some vitamins due to any cooking method. To minimize the loss, steaming or microwaving is preferred. Water soluble vitamins are lost more easily into the cooking water so any method using less water is recommended. Also cook vegetables for as short a time a...   



Should we buy organic fruits & veggies and how can we tell if they have enzymes and minerals in them?

Buying organic is a matter of personal preference. It is always a good idea to buy in season and local when possible to ensure getting your fruits and veggies at their very best peak of ripeness and flavor. All fruits and veggies contain many vitamins, minerals and nutrien...   



Does celery have nutritonal value?

Yes, it sure does. Celery is a good source of vitamins A and C. Two stalks contain 2 grams of fiber. It is a versatile vegetable, can be eaten raw or grilled. For more details click here....   



are there any shakes like alive or green berry that can replace my whole veggie and fruits. there are so many at whole foods but i dont know which have enough fruit and veggie servings. help.lauuren

Unless specified on the label, it is difficult to know how many servings of fruits and veggies are in a shake.  If the ingredients listed on the label indicate only fruits or vegetables, or their juices, then 4 oz. would be a serving.  However, once other ingredi...   



do you have a receipe for cooking fresh green beans in the crock pot

We do not have one on our website but there are many ways to cook green beans in a crock pot. Click here to go to a website with many crock pot recipes.     ...   



I have seen blood oranges in several recipes, but am having trouble locating them. Are they seasonal?

Blood oranges are now grown in California from about December through July. The oranges have a bright red flesh and are less acidic and are more sweet than regular oranges.   ...   



I know raw vegetables are better then cooked vegetables because thy lose nutrients while cooked, but why do they lose their nutrients?

Cooking vegetables breaks down cell walls. This can help make nutrients more available as is the case with tomatoes and carrots, or it can also allow some nutrients that are water soluble to be released into the cooking water. You can minimize nutrient losses by steaming y...   



How to can peaches, or freeze them?

Canning or freezing peaches are great ways to preserve a little bit of summer to enjoy in the winter. For directions on how to do that, click here.     ...   



how long should you cook raw vegetables?

The general rule of thumb when cooking vegetables is to use the least amount of water needed and the least amount of cooking time needed in order to preserve most of the nutrients. Cooking times will vary depending on which vegetable and personal preference. For a chart of...   



How long does it take you to answer questions? Should I check less frequently than once a week,,,,say,maybe once every couple of months?

We try to get answers posted within 2-4 business days.  Occasionally, unforeseen circumstances may cause a delay.     ...   



how do you freeze okra? Does it get breaded first?Does it need a blanching to freeze?

It is recommended that you blanch okra before freezing. You can do this by immersing in boiling water for 3 to 4 minutes and then cool immediately by soaking in an ice bath. Drain okra and dry. If you intend to use the okra later with breading then you should bread it befo...   



Why should tomatoes not be refrigerated?

A cold temperature cause tomatoes to lose flavor and texture and stops the ripening process. So keep them at room temperature and then use within 2 – 3 days once they are ripe.  Of course, once any fruit or vegetable has been cut, it needs to be refrigerated to ...   



how do you freeze all vegitables especially carotts & green beans

Different vegetables require different procedures and some vegetables are better candidates for freezing then others. Click here to see a table that shows how to freeze many different vegetables.   ...   



can you give me info on canning or freezing eggplants, and some receipes for them also.

Eggplant is not suitable for drying or canning. Freezing is the best method for home preservation. Wash and slice eggplant into 1/3 inch thick slices, blanch in boiling water that has some lemon juice added for 4 minutes. Cool, drain and freeze. The lemon juice will help t...   



How do I store lettuce in the refrigerator and also brocolli?

After purchase, rinse lettuce well and dry with paper towels. Refrigerate in plastic bag up to 1 week. For broccoli, refrigerate it and use it within 3-5 days. For information on storage of different fruits and vegetables, check out our website here.    ...   



How do you make fig preserves?

We do not carry a recipe at this time.  However, a quick search on www.yahoo.com brought up numerous sites with a variety of different recipes that looked delicious.  See which meets your preference.  You might also want to contact the California Fig Advisor...   



Does the natural sugars in fruit have any effect on a person with high blood sugar?

Blood sugar responses to different foods will vary depending on time of day, composition of the meal, activity and other factors as well.  The fiber in whole fruit may help slow the response to the sugar that is in the fruit, but it can be very individual.  I enc...   



how can i eat veg & fruits everyday in plan, substitute for my eating habit like rice, meat, softdrinks, etc. thanks.

Fruits and vegetables are an important part of a well-balanced diet that also includes protein foods like chicken, fish and meat, whole grains such as brown rice, whole grain cereals and breads and dairy products.  At www.mypyramid.gov, you can find out more about how...   



Is chile a vegetable?

peppers are a vegetable.  However, most chile peppers are not eaten in a quantity to provide a full serving because they are too hot and spicy.  They are used primarily for seasoning.  Some milder chile peppers, such as poblano peppers, can be consumed i...   



How do I cook fried green tomatoes?

Our site does not contain a recipe for fried green tomatoes.  However, a quick internet search turned up many sites that have recipes for fried green tomatoes. In general, you dip tomato slices into flour, then beaten eggs, and then either cornmeal or bread crumb...   



are ther any fruits a diabetic should not eat?

It is fine to include all fruits on a diabetic diet with consideration of portions and total carbohydrate content of the meal or snack as well as medication that you may be taking for diabetes.  Blood sugar responses to fruits and other foods with carbohydrate are ver...   



I AM IN THE FOOD SERVICE. IN THE SCHOOL AND I NEED PICTURE AND POSTERS. TO HANG UP. AS I WANT THE CHRILDREN TO EAT BETTER. MY ADDRESS IS 85 BLECKLEY PLACE LANE CLAYTON, GA. 30525

You can locate some free, downloadable materials for kids on this site.  Posters and other materials for kids are also available through our online catalog.  You can also locate some downloadable materials for kids at www.mypyramid.gov, under the My Pyramid for K...   



Do bananas and beetroot count in the 5 aday target.

Bananas and beets or beetroots definitely count towards meeting recommendations for fruit and vegetable intake.  Both contain important vitamins and minerals as well as fiber.  To see more about the nutritional content of bananas, click here.  Beets are not ...   



is it true that the antioxidants or nutrients in tomato and carrot need to reach certain temperature (eg cooked) so that it can be absorbed better or activated through some reactions etc? thought i have seen this info somewhere

Tomatoes and carrots contain phytochemicals called carotenoids, which have antioxidant functions.  The primary carotenoid in tomatoes is lycopene, and in carrots, it is beta-carotene.  It is true that cooking will enhance the absorption of each, particularly in t...   



Hello, What a wonderful resource!Anyway, I am trying to find out how to minimize preparation time, and ensure healthy eating. So my questions are: 1) I would like to know how long I can store a Fruit Salad in the fridge for?2) How long I can store a veggie mix in the fridge for?3) If possible, what is the optimal variety of fruits one should eat? (ex: melon, citrus, etc)4) Same questioin as #3 for veggies (ex: root, leafy greens, squash, etc) Are there actual categories of fruit/vegetables that should be eaten from??Sorry for the Barrage, I am just trying to make my family healthier on a busy schedule.warmest regardsRob

Congratulations on your great efforts to feed your family well.  The length of time that fruit salads, veggie mixes and other prepared produce items last in the refrigerator will vary somewhat depending on which items the salads contain.  Some fruits and vegetabl...   



What fruit is also a veggie?

The following "vegetables" are really fruits in the botanical sense:  tomatoes, okra, squash, cucumbers, bean & pea pods, peppers and eggplant. Even a corn grain is technically a fruit because each grain develops from a separate seed-bearing ovary with a...   



Are tomatoes considered a fruit or vegetable under the More Matters program? If tomatoes are considered a vegetable, why?

In a cooking sense, tomatoes are a vegetable.  Botanically, they are a fruit because of the part of the plant that 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 m...   



We are wondering what is the best juice...Apple, cranberry, grape, tomato, etc. for seniors. Some say apple, some say cranberry. What does the expert say? We sometimes have a choice of juice or salad.

All juices have different nutritional benefits in terms of specific vitamins and minerals that they may provide – the important thing is to consume 100% juice, not juice drinks which contain very little juice.  Also, look for low sodium tomato and vegetable juic...   



how do i eat on a helthy food diet

The ‘Dietary Guidelines for Americans’ provides recommendations for choosing healthful foods. You can access information for incorporating the guidelines into your lifestyle here.   Click here to learn about the importance of one of the guidelines &nd...   



I am a sixty year old female, weighing about 125. My appearance is about the age of 40. I am concern, my diet consist of fruits & veggie and a low fat diet of calories from fat less 30 grams. I have been doing yoga for over 20 years.My question is am I consuming enough calories? I read an article stating that I needed at least 1200 calories a day.Please respone. Thank you.Martha

The best guideline for determining if you are getting enough or too many calories is your weight.  If you are losing weight and are not trying to do so, your calorie intake may need to be increased.  Likewise, if you are gaining weight and are not trying to do so...   



what is the FAT content in fruits?

The fat content in fruits is negligible.  One exception is avocados, which do contain more fat than other fruits.  The fat in avocados is primarily mono-unsaturated fat, which is associated with a heart healthy diet.  You can view the nutrition content of so...   



Can you freeze acorn squash and if so how?

To freeze acorn squash, it must first be cooked.  Remove the pulp from the skin after cooking, and either cut into chunks or mash.  Then freeze in airtight containers for up to 10 months.  Enjoy !   ...   



I would like to know how many sugars are in daily fruit choices?

Fruit naturally contains sugar, and the amounts in different fruits will vary depending on the fruit and stage of ripeness.  You can see the total carbohydrate content of different fruits and how much of that is from sugar here.   ...   



I need to make a lesson plan about What makes us grow? Can you help me to start?

I suggest you look in the ‘My Pyramid for Kids’ section of www.mypyramid.gov.  You will find numerous resources that are helpful....   



I am curious if you would recommend Juice Plus as a supplement to our diet.

Juice Plus is not recommended as an effective supplement to the diet.  For optimal nutritional benefit, your best bet is to consume the recommended number of servings of fruits and vegetables in fresh, canned, frozen, dried or 100% juice form each day.  You can s...   



how many calories are in the fruit peaches i need this for a school project

The calorie content of peaches will vary depending on the size of the peach. One medium peach has about 60 calories. To see more about the nutritional content of peaches and other fruits and vegetables here.      ...   



Can you store potatoes or onions in the refrigerator?

Regarding potatoes, ideally you should keep them out of the refrigerator.  They should be stored in a cool, dark, well ventilated place for use within 3-5 weeks. Cold temperatures can turn the starch in potatoes to sugar and may darken the flesh when the potatoes are ...   



How many string beans make one cup of string beans?

The number in one cup varies depending on the size of the bean.  An amount about the size of a baseball is about one cup....   



My name is Lauren. I am 8. I am doing a report on cucumbers for school. You have them in veggie list. Other places list them as a fruit. Which is it?Thank you, Lauren

As a plant, cucumbers are considered to be a fruit because of how they grow.  But when we cook and eat plant foods, fruits are considered to be those plants that taste sweet and veggies are considered to be those plants that tend not to be sweet.  Since cucumbers...   



my adult dghter had surgery, now @her home & cnstipated.What foods will help.She duznot live with me.

General guidelines for preventing and treating constipation include:   Eat a variety of both fruits and vegetables and meet recommendations for intake: 3 ½ - 4 ½ cups per day for moderately active adult females; 4 ½ -5 cups per day for m...   



How do you tell if a watermelon is ripe?

The watermelon rind often provides clues to its ripeness.  Look the watermelon over. You are looking for a firm, symmetrical watermelon that is free from bruises, cuts or dents. A smooth rind usually indicates a good fruit. A ripe watermelon will be faded on the top, ...   



Can you explain "eat your colors"

The message to “eat your colors” is about VARIETY.  Fruits and vegetables come in all colors.  Each also contains different amounts of vitamins and minerals.  Including a variety of colors adds interest to your plate and helps to assure that you ...   



Our company is sponsoring a More Matter Challenge in Septemeber. Our folks have been asking what fruits and vegetables are in the "white" category. Our challenge has a sheet to categorize by color group.Thank youJenny

The “white” category includes cauliflower, parsnips, mushrooms, garlic, onions, potatoes with white flesh, turnips white corn, Jerusalem arthichokes, jicama; fruits included are banana, dates, white nectarines and peaches, and brown pears.  Brown and t...   



Are English peas a vegetable or starch?

English peas are a vegetable, but they do contain starch.  The primary source of energy in vegetables is from starch, but since most vegetables have a high water and fiber content, the amount of starch in a serving tends to be much lower than other sources of starch, ...   



Where can I find you spin wheel on Fruits & Vegetables showing Nutrients & storage information?

Click here to find the spin wheel in our online catalog.  You can also find storage information on this website by clicking here.   ...   



Hello,I have a wonderful recipe from a friend. I eat all organic food. The recipe I am speaking of is pureed dates rolled in coconut flakes. Are dates a high calorie food, and how much is too much? I roll the date into a 2 inch log, then coat it with shredded organic coconut. Can you tell me the nutritional value of dates. Thank You, L

Dates are a dried fruit, and the calorie content of all dried fruits will be higher than the same amount of fresh fruit because they don’t contain as much water.  That said, dates are still a healthy choice for snacks and for use in recipes.  One serving wo...   



i live in indiana. how do we even find items like chayote (mirilton) squash??

Generally, larger supermarkets or supermarkets located near ethnic neighborhoods, especially Asian and Latino, will be more likely to carry more unusual produce items. Additionally, you will be more likely to find these items when they are in season. Chayote squash is beco...   



how do you ripen nectarines

You can ripen nectarines by placing them in a brown paper bag and folding the top down to close it. It will take only a day or so for them to ripen. They should then be stored in the refrigerator.   ...   



What does pickels fall under?Could be say it is a veggie??

Pickles are made from cucumbers and would be considered a vegetable.  Keep in mind that they do have a high sodium content, and should be included in the diet prudently.  The same goes for sweet pickles, which have a high sugar content.   ...   



which is better to eat raw vegetables or cooking them. My husband and I had different Ideas about this guestion.

The most important thing is to eat a variety of fruits and vegetables.  All forms – fresh, frozen, canned, dried, and juice have substantial nutritional value.  Cooked vegetables may lose some nutrients in the cooking process. Using as little water as possi...   



Do you lose any benefits of nutrition if you blend your fruits into a smoothie rather than eating them in their natural state?

You do not lose nutritional benefits of whole fruit when it is blended into a smoothie using a blender. When fruits are juiced using a juicer, some fiber may be lost, depending on the juicer. Get some new ideas for smoothies here....   



what is the nutritional value of corn?

One ear of corn has about 90 calories, and provides modest amounts of fiber, Vitamin C, and potassium.  It also appears that corn contains other plant compounds, called phytochemicals, which may have important health benefits. ...   



I WANT TO KNOW HOW MANY FRUITS/VEGETABLES SHOULD ADULTS AND CHILDREN EAT PER DAY?

How many fruits and vegetables adults and children should eat every day depends on their age, sex and activity level. Younger children need less than older ones. Men and boys generally need more than women and girls. Being more active increases the amount you should eat. T...   



Hi, Are potatoes good for us? I was told that they stay in our system for a long time. Please clear this up for me. Thank You

Potatoes are a good staple food. They are a good source of Vitamin C and Potassium, fat- free and contain some fiber. Eaten without the skin, they are quickly and easily digested. With the skin, the fiber slows digestion so nutrients are absorbed more slowly. This is bette...   



If I slice fresh vegtables, for ease to grab, should I store them in water in a container in the fridge? (cucumbers, peppers and radishes)

Cut up fresh vegetables can be stored in an air-tight container.  To maintain freshness and nutrition, try to cut up only the amount you will need for the day. Or, If you're like me, I cut some up over the weekend when I have more time so that they are ready for the h...   



I am allergic to all legumes! what do I use for a substitute?also allergic to soy, coconut, or anything that has been used to process those items: Makes shopping very tedious!

There is not one specific substitute for legumes. Consuming a variety of other fruits and vegetables will give you most of the same health benefits of consuming legumes in terms of vitamins, minerals, fiber and other healthful substances like phytochemicals. ...   



What is the best way to store Garlic?

The best way to store fresh garlic is in a cool, dry, dark place, and it will keep for a long time.  Garlic stored in the refrigerator tends to sprout and may become bitter.  There are special, decorative containers for storing garlic, but it can also be kept in ...   



easy receipe for eggplant

Click here for some easy delicious recipes for eggplant on this site.  Enjoy !...   



Can the 5 reccomended portions of fruit and veg per day be 5 of the same fruit e.g.Apples?

Individual fruits and vegetables contain different levels of various nutrients. Consuming all recommended servings as one item would limit the nutritional benefits of eating fruits and vegetables, not to mention that it would likely become boring very quickly. The recommen...   



I can not have citrus acid which foods do I stay away from--

Foods that have a high content of citric acid are citrus fruits – oranges, tangerines, grapefruit, lemons, limes. It is also sometimes used as a preservative and flavoring in foods and beverages, so read the label to see if it is contained in the food.   ...   



Can you freeze spagetti squash (winter?

Yes, spaghetti squash freezes well.  Cook the squash, remove the spaghetti like strands, and freeze in freezer bags.  Varieties of winter squash freeze well also. They should also be cooked, then cubed before placing in freezer bags....   



Have been given some frozen fruit and fruit juice that is at least 15 years old. Is it safe to use for jelly,jam or pies?

It’s probably better for you to discard the frozen fruit and juice. You don’t know what the freezing conditions have been over that length of time. Some degradation of the food does occur even when it is frozen, which would likely affect the finished product of...   



Hi:I am a mother of two kids. During the pregnancy process i gained lot of weight. I have thyroid too. I am in the process of loosing weight. Could you kindly let me know which are the best fruits and veggies that can help in loose weight quickly?Thanks in advance.

Research has shown that when fruits and vegetables are included in a dietary plan with reduction in calories and fat, weight loss and weight maintenance are more consistent. One of the benefits of fruits and vegetables in the diet is that most are low in calories, and have...   



What does folate do for the body? I have been craving broccoli (and bought some cauliflower because it looked so good to me). What are the benefits? Thank you for providing this website!

Folate is important in reactions involving metabolism of amino acids and synthesis of DNA, the body’s genetic material.  Women of childbearing age need to be sure to obtain adequate amounts of folate to prevent neural tube defects in their offspring, which are a...   



I heard Noni fruit juice can cure cancer.Could you know how to prepare the juice in effective conventional way? I want to help some one related.Nonifruit.comThanks

Many claims have been made about the health benefits of Noni juice.  However, there is very little research to support any of these claims, and most of that research is in animals. Claims that Noni juice will cure cancer are not true.  Noni juice should be cons...   



Is eating over-rippen fruit, such as peaches, apples and banans and cantalope hard for the stomach to digest and can it cause an upset stomach?

Consuming over-ripened fruit should not be a problem for digestion and should not cause an upset stomach.  However, consuming fruit that is rotting or fermenting could potentially cause an upset stomach.  You would be able to distinguish that a fruit is rotting b...   



what percentage of fruit and vegetables should be consumed in our daily diet

Recommendations for fruits and vegetables are based on calorie needs for age and activity level.  You can view the number of cups recommended for you by clicking here.  In terms of volume of food that you consume, a good guideline for meeting recommendations for ...   



I have "heard" that when fruits and veggies are picked prior to repening, they lose some nutritional value. That the major nutriants are developed in the item during the final ripening process. Is this true? If so, is there any scale or relationship to the time of harvest and the amount of nutriants. For example, if harvested at 80% ripe, it only has 80% of the nutriants. Also, does this all vary with the type of item. I am mostly interested in the affect on fruits and documented references regarding this matter. Also, any further people, publications and studies you can direct me to will be appreciated. Thanks, Tom.

It is true that harvesting too soon will have an effect on nutritional value.  However, given that many other factors such as soil, climate, amount of sunlight, etc. affect the nutritional value, it is not possible to say that there is a scale or relationship between ...   



I would like to make tomato paste and can it. Do you have a receipe for processing tomato paste?

We do not as yet have a recipe for making tomato paste.  You can find one by clicking here.  Check out recipes on this site for using those homegrown tomatoes in a variety of other ways as well.  Enjoy!   ...   



Is the nutritional value of fresh fruit affected by its age? For example, is a hard pear any more/less nutritious than a fully ripe pear?thanks!Alexis Gabay

The nutritional value of fresh fruit will be affected by its age.  Harvesting too soon or over-ripening will affect the nutrient content.  Many other factors also affect nutrient content of fruit, so it is difficult to know the extent of differences between a har...   



How many grapes are you allowed to eat every day

One serving of grapes is ½ cup, and there are about 16 grapes in ½ cup.  It is not unusual for people to consume more than one serving of a particular fruit or vegetable at one time or in one day.  Consuming a variety of different fruits and vegetab...   



what are the benefits of consuming 4-6 porttions of fruit and veg a day

Our mothers were right when they told us to eat our fruits and vegetables.  They are full of important vitamins and minerals. Additionally, they are high in fiber and water, which makes them helpful as part of a weight management program because they are filling. ...   



I am trying to locate any nutritional information on Black or Purple Carrots. Thank you in advance for your time and consideration

An internet search and search of the USDA database did not turn up any results on nutritional information about black or purple carrots.  I suggest you contact the Vegetable and Fruit Improvement Center at Texas A & M University at www.vfic.tamu.edu .  They m...   



Would you please tell me,

One medium tangelo contains about 12g sugar and 3g fiber. Fiber is not usually included if you count carbs. You can find out about choosing and storing fruit here on our website....   



After juicing carrots, what can we do with the carrot pulp?

Carrot pulp could be used in a meatloaf, casserole, or sauce.  Good for you to consider an alternate use instead of throwing it away! ...   



nutritional properties of spinach

Spinach is fat free, low in calories and an excellent source of fiber, folate, vitamin C, and vitamin A. It is a good source of magnesium and iron. It can be eaten raw or cooked and added to salads, casseroles and soups to increase nutrient content. You can find healthy re...   



what is the best was to store fresh green tomatoes and apples so you can enjoy them all winter?

The best way to store the green tomato is on the countertop away from direct sunlight, with the stem end up.  For the best taste you should use the tomato within 1 week once ripe. The tomato may keep a little longer depending on how ripe the tomato was when it was pic...   



when total fat is listed on the nutrition panel does that inclued all of the sauce?

When total fat is listed on the label, it is the total fat for the serving size that is indicated on the label, including sauce. All of the nutrition information on the label is for a specific serving size, which is indicated on the label, and it refers to all contents of...   



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...   



I added fresh kiwi to my jello salad and would not gel? Why? Can you cook kiwi? Does it change properites of the fruit?

Kiwifruit does not work well in gelatins, due to an enzyme, Actinidin, which breaks down collagen. This same enzyme also makes it a great tenderizer for meat. You may want to briefly cook the fruit to deactivate the enzyme.  This may allow the kiwifruit to gel better....   



what type of veggies are best for diabetics? can you please advise me of some recipes for braakfast, dinner and supper thanks.

All veggies are appropriate to include in a diet for diabetes.  Some veggies have more carbohydrate than others, such as potatoes, peas and corn.  Depending on how you are managing your diet, you will need to account for including them in your diet – eit...   



Is there sugar in Grapes?

All fruits contain sugar in varying amounts naturally, primarily in the form of fructose.  Per serving, the amount of sugar is relatively small compared to an equal volume of a food that has added sugar.  Fruits (and veggies) also provide fiber, vitamins and m...   



How do I prepare califlower so I can freerze it?

First, you should trim off leaves of the cauliflower and cut the heads into pieces about 1 inch across. You should then blanch the cauliflower by lowering them into boiling water or steam for 3- 4 minutes and then quickly cooling the cauliflower before freezing it.  B...   



Is there a good book you can recommend that tells the facts about them (nutrition & Storage included)

We have a wonderful book on this http://www.fruitsandveggiesmorematters.org website titled Vegetables from Amaranth to Zucchini.  Look here to see the book on the on-line catalog.  It is loaded with history, etymology, selection, and storage information about veg...   



what do you look for when buying fruits

Each fruit is unique, and you have to look for different things depending on what you are selecting.  Look here to find the selection tips you are looking for selected fruits and vegetables.  Depending on what you’re going to use the fruit for, consider fro...   



What nutrients are in a coconut and how do they effect us?

The primary nutrients in raw coconut meat are fat and some carbohydrate, which both provide energy.  One-half cup of shredded raw coconut meat provides 592 calories, primarily as fat and some carbohydrate.  It is a good source of fiber and has small amounts o...   



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, ...   



Are the sugars in fruit bad? Will they make me gain weight?

The primary sugar in fruit is fructose, which some refer to as fruit sugar. When consumed in a serving of fruit, the sugars in fruit, are not ‘bad’ and are not likely to make you gain weight.  It is when purified forms of sugar – table sugar, hone...   



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....   



how to get all of my fiber

You can get fiber in your diet by eating recommended amounts of fruits and vegetables (Click here to see what is recommended), and by choosing whole grain foods, such as 100% whole wheat bread, oatmeal, barley, brown rice instead of highly processed grain foods like wh...   



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....   



Can a person be allergy to the skin of a fruit and not the actual fruit?

Allergies to fruits are possible, but not common.  It is also possible, but rare, that there are hidden allergens in fruit.  Therefore, it may be possible to be allergic to the flesh of the fruit, the skin of the fruit, or something that is on it.  An all...   



Are dried fruits and veggies just as nutritional as frozen?

Dried fruits and vegetables are important sources of nutrients. Some vitamins may be reduced in the drying process, so they may not have exactly the same nutrients as frozen, but they are still definitely worth eating. Remember that a serving size of dried fruits and veget...   



What fruits and veggies are good to eat for arthritis, healthy joints?

As yet, it is not known whether there are specific fruits and vegetables that are good to eat for arthritis.  There are a few studies suggesting that diets that include fruits and vegetables are associated with a reduced risk for arthritis, but these are observati...   



DEAR EXPORT, I WAS WONDERING HOW MUCH GRAMMS OF FRUITS I NEED TO EAT TO GET THE TWO PORTIONS. HOW MUCH IS ONE PORTION? I AM HAPPY TO RECEIVE YOUR ANSWER. CHEERS, CHRISTINA,

One portion is half a cup of fresh, frozen or 100% fruit juice, and ¼ cup of dried fruit. The weight (grams) depends on the particular fruit. For example, half a cup of blueberries weighs 62g, but half a cup of cantaloupe weighs 78g. You can find out how much a serv...   



Hi, Do fruits & veggies have more nutrients when they are ripe or not ripe? Is there a difference? Does it vary by type of fruit? Also, Do they have more calories when they are riper (because of increased sugar content)?? Thanks so much.,

The nutritional value of fresh fruit will be affected by its age.  Harvesting too soon or over-ripening will affect the nutrient content.  Many other factors such as soil, climate, amount of sun etc. also affect nutrient content of fruit, so it is difficult to...   



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...   



My husband is a diabetic. What are the safe fruits and veggies he can eat without raising his blood sugar levels?

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 fr...   



are there any recipe for fresh figs?????

Here is a recipe for a fig banana smoothie.  I hope you enjoy....   



Which fruits and vegetables are the best for lowering high blood pressure?

The key thing to remember is to eat a colorful variety of fruits and vegetables everyday to get a wide range of valuable nutrients like, fiber, potassium, and vitamins.    Furthermore, diets rich in potassium may help to maintain healthy blood pressure levels....   



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 ...   



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!...   



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...   



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...   



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...   



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...   



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....   



im seeking for temp sensetive & generative Fruits N vegetables list can you help right me?

  Do you have any idea what this person is asking about?  Jeanette and I couldn’t figure this one out.  I HAVE NO IDEA??...   



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....   



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...   



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....   



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...   



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...   



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,...   



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...   



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....   



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.  ...   



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...   



How do you microwave red potatoes?

Wash the potato well, removing dirt and particles on the skin. Poke the potato several times with a fork to create holes for the steam to escape so your potato doesn’t explode. Place on a microwave-safe plate and cover with a paper towel. Cooking time will vary depen...   



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...   



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....   



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...   



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...   



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....   



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...   



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 ...   



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....   



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....   



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...   



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...   



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....   



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 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....   



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 ...   



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...   



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...   



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....   



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....   



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....   



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....   



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.  ...   



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 ...   



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 ...   



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...   



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....   



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. ...   



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...   



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...   



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!   ...   



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...   



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...   



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...   



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 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...   



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 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...   



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....   



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...   



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...   



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.  ...   



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.  ...   



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....   



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.  ...   



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.  ...   



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...   



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 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...   



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’...   



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....   



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...   



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.  ...   



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 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....   



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.  ...   



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...   



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....   



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.  ...   



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...   



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!  ...   



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...   



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...   



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 ...   



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.  ...   



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. ...   



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.  ...   



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....   



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 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....   



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....   



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.  ...   



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...   



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...   



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...   



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...   



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 ...   



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....   



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...   



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...   



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...   



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...   



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 ...   



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...   



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...   



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.   ...   



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 ...   



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....   



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 servings o...   



Is the watermelon ripe when I buy it?

Most fruits are picked when ripe or nearly ripe.  You can visit our Fruit and Nutrition Database and Video Center to see how to select a ripe melon....   



I have been told to limit simple sugars (aka simple carbs?) Is it OK to have fruit? Which fruits and veggies contain the most complex carbs?

Many fruit contain sugar which,  as you noted, is a simple carbohydrate. Fruits that are lower in sugar include avocado (0g in 1oz.), strawberries (8g in 8 medium strawberries), tangerines (9g in 1 medium), pineapple (10g in 4oz.) and cantaloupe, grapefruit, honeydew ...   



what fruits r good when u r in a low carb diet also veggies?

Many fruits contain sugar which is a carb. Fruits that are lower in sugar include avocado (0g in 1oz.), strawberries (8g in 8 medium strawberries), tangerines (9g in 1 medium), pineapple (10g in 4oz.) and cantaloupe, grapefruit, honeydew and nectarines each with 11g in 1 s...   



I am told not to eat fruits after meals. but to eat then first because they ferment in the stomach. and can cause problems. is there any truth to this

You can eat fruit before, during or after meals without ill effects. You can find out how much fruit is recommended  by clicking here. Enjoy!...   



My sister\'s doctor told her she needed to eat blue food, what falls into this catagory?Thanks.

Blue fruits include blackberries, blueberries, black currants, elderberries, purple figs, purple grapes, black olives, plums, dried plums and raisins. Blue vegetables include the purple varieties of asparagus, Belgian endive, cabbage, carrot, eggplant, potatoes, peppers an...   



Can you clear up truth about the use of chlorine on produce (\"baby\" carrots in particular) and the white color that occurs on the carrots, or direct me to some reputable resources to check? Thank you.

Baby carrots are washed in a dilute chlorine bleach solution to clean them, but chlorine evaporates fairly quickly, leaving just water, and so poses no health risk. (Remember that chlorine is also used to purify public drinking water.) The white film that appears on b...   



Is there a list of high potassium foods?

You can find a list of good and excellent sources of potassium in our Key Nutrients section....   



what is the calorie content of the most popular fruits? I need a list I can refer to..thank you. msq

You can find a chart  in our Healthy Meal Planning/How much is a cup of fruit and vegetable section.  (scroll to bottom of the page).  You can also find the information in our Fruit and Vegetable Database. We also provide the information in our Produce Wheel...   



My husband and I have recently started juicing. I've had type 1 diabetes for 17 years. I\'m also participating in a \"farm to work\" program where I receive a box of organically grown local fruits and vegetables each week (then take home). I want to find some recipes for juicing that won\'t cause the astronomical rise in my blood sugar that the fruit juices I\'ve been drinking so far have caused. The continuous glucose monitor I wore for three days showed a rise of 400 points in thirty minutes. I\'ve tried adding whey/soy protein powder and some pulp to the juice to slow the rise in blood sugar but the juice is still causing my blood sugar to rise like a rocket. Obviously fruits have considerable sugar and carbs, and when broken down by the juicer seem to be causing this fast rise. If I do vegetable only juices (and include the protein powder and some of the pulp) will this make my blood sugar react more reasonably? What ingredients would you suggest that will cause a slower increase in blood sugar (so the insulin I take can keep up with the juice)?

When whole fruits are consumed, you obtain fiber, which may help to slow the absorption of the sugar in the fruit.  Most juicers remove the fiber, which remains as pulp.  Additionally, you may be consuming more sugar because more fruits are being used to mak...   



can you freeze kulrobi?

Yes, kohlrabi can be frozen.  Cut off tops and roots, and peel. Blanch for about 3 minutes....   



I am trying to find out what the nutritional value of the muscadine grapes is per serving. Thank you in advance

The USDA nutrient database does not have nutritional content for muscadine grapes.  I would suggest you google muscadine grapes.  There are some resources that have some nutritional information from other sources....   



I often make a treat for my co-workers, but one of them can not eat eggs. Other than just fruit is there a place where I can find a treat without eggs?

There are many delicious recipes for snacks and desserts in our Cooking section that do not contain eggs, such as fruit crisps,cobblers, fruit pizzas and parfaits.   You can also search for  vegan snack and dessert recipes - they will contain no an...   



Is there any food that can be recommended that is regarded to fruits and can be cooked/baked within 1 hour?

It should not take longer than an hour for any fruit to be cooked or baked.  For instance, our recipe for Rhubarb Crisp requires very little cookin