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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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Eat a Colorful Variety of Fruits & Vegetables
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Fruit & Vegetable Storage 101
Let the Champions Teach the Kids About Fruits and Vegetables

 
 

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i am 75 years old and i am 5ft 7in tall and weigh 194 i have started walking on the thread mill for 1 hr a day for 3.5 miles i would like to find a good meal plan

Good for you for taking an active role to better your health—you could probably be a role model for many much younger than you!  Regular physical activity and a healthy eating plan that incorporates lots of delicious fruits and vegetables are great general goals...   



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

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



Looking for expiration dates on canned goods.

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



Where can I find a list of slow carb food. Thanks

I’m assuming you mean “low” carb here.  First, a little background on carbohydrates…  Carbohydrates are either considered “simple” or “complex”.  Complex carbs come from plants and are foods such as grains, b...   



I eat really healthy and walk about 3-5 miles a day.I am not losing weight. For breakfast I eat 2 pieces of healthy life bread 2 egg whites and a piece of chees.For lunch I have a salad with carrots,brocilli,sugar snap peas,tomatoes,chickpeas,with either chiken or salmon and light olive oil dressing. My dinners are 2 days a week I have salmon, 2 nights I have chicken, 2 nights I have whole wheat pasta. My snacks are pita chips with hummus or popcorn, I drink grren tea,water or vitamin water,v8 juice. Why am I not losing weight, I had my throid checked but it was fine.What would you recommend?

It can be very frustrating to not see the scale move when you are trying very hard!  However, since many factors can affect weight change, it is difficult to pinpoint an exact reason why you are not seeing the scale budge.  The best way to identify what possible ...   



how many carbs are you allowed in a day

There is not an absolute amount of carbs allowed in a day.  Depending on calorie needs, which are different for each of us, the amount is a percentage that ranges from 40%-65% of total calorie needs.  What is more important is the type of carbohydrate that is cho...   



what foods are bad for you

There are foods that we should eat more of and foods that we should eat less of. Fruits and vegetables are foods that everyone should eat more of! All forms of fruits and vegetables, frozen, canned, dried, and 100% juice, are good for you. Fruits and vegetables are loaded ...   



Can eating cheese be harmful?

Cheese is a good source of protein and calcium, among other nutrients.  However, regular cheese is high in saturated fat, which contributes significantly to development OF high cholesterol levels in the blood.  Look for non-fat or low-fat cheeses (dry-curd or low...   



How many servings of meat or poultry should teenagers eat a day?

Go to www.mypyramid.gov for information on this topic....   



I need some recipes for smoothies?

Here are a few recipes for delicious smoothies from our own website, http://www.fruitsandveggiesmorematters.org/?page_id=34.  Get creative and change them up with your own fruit preferences!...   



We have two adult children that have just found out that they have a gluten intolerance and we are finding it very difficult to find breads and pastas that are fit to eat even when they are made from scratch at home. Both children are already thin and need to have some way to keep their weight in control...I hope you will have suggestions.

There are several resources on the web that are specifically for individuals with gluten intolerance.  Two of them are www.gluten.net and www.celiac.com.   They have, information, recipes and resources to purchase food items.  Some health food stores ma...   



how i can less weight from my thigh and hip??

Through a well-rounded exercise program in combination with calorie management, you will be more likely to see some changes in specific areas of your body. Unfortunately,  there is no guarantee that weight will be lost from a certain part of your body.  Such a pr...   



hi..can u helpe me to loss wieght to meet a healthy wieght and i want to tell u that the overweight is in my hip and thigh?helpe me pls:"(thank you...:)

The best approach is through a healthy diet based using one of the reputable diet programs such as Weight Watchers, or seeing a dietitian who can create a plan for you.  Using www.mypyramid.gov will also provide you with guidelines, and you can create an individual pl...   



hi..can u helpe me to loss wieght to meet a healthy wieght and i want to tell u that the overweight is in my hip and thigh?helpe me pls:"(thank you...:)

The best approach is through a healthy diet based using one of the reputable diet programs such as Weight Watchers, or seeing a dietitian who can create a plan for you.  Using www.mypyramid.gov will also provide you with guidelines, and you can create an individual pl...   



I have PCOS (Polycystic ovarian syndrome). I want ot start eating healthier and I just dont know where to start. My doctor told me I had to lose weight. Can you help me?

Good for you for wanting to take an active role to better your health—that’s half the battle!  We can definitely help you with where to start!  As you know, PCOS is characterized by hormonal imbalance, and weight gain is a common symptom.  Many ...   



How many litres does a 3year old boy has to drink a day

A 3 year old needs approximately 1.3 liters of fluid per day (or about 5-1/2 cups), or about 1ml per calorie consumed. 100% juice can help meet your daily fluid needs. The American Academy of Pediatrics suggests that children 1 to 6 years of age should ha...   



I have pre-diabetes. Should i watch the labels for the sugar content or the carb content?

It’s great that you are paying attention to your diet, as diet, exercise and weight management are the cornerstones of prevention of development of type II diabetes.  It is prudent for everyone to avoid foods that are high in sugar.  The best carbohydrate f...   



I have the opposite problem how do I gan Weight? I am 5 8 1/2 and weigh 140. Please help!

For personalized nutrition information, contact the American Dietetic Association for a registered dietitian in your area.   ...   



How to gain weight the right way. I am 140 I would like to gain at least 10 Pounds. I am 5 8 1/2. I am not sure what my weight should be. Please advise.

You can find out what your weight should be by checking here, and clicking on “BMI Calculator”.  Your best bet for weight management would be to consult a registered dietitian who can review your food preferences and meal habits and work with you to develo...   



i used to drink cows milk when i was younger but for the passed two years ive only drank soymilk but i still take calcium vitamins to make up for the calcium lost. is this the right approch?

Your daily calcium requirements depend on your age and sex.  The amount of calcium you obtain from soy milk varies depending on the brand, whether it was fortified with calcium and how much you drink.  Additionally, the total amount of calcium you get from foods ...   



hi dr.elizabeth=)i take calories less than i need but i meet over weightwhy???!thank u =)

It can be very frustrating to not see the scale move when you are trying very hard!  However, since many factors can affect weight change, it is difficult to pinpoint an exact reason why you are not seeing the scale budge.  The best way to identify what possibl...   



I would like a source for ideas for garnishing with fruits and veggies.

Great question—fruits and vegetables used for garnishing can make beautiful presentations on a table of food or make kids meals more exciting!  Check out the cooking section of a major bookstore such as Borders or Barnes & Noble to find how-to books with det...   



% of daily iron needs in watermelon & beef? other sources of iron?

Watermelon provides 4% of daily iron needs. For more information on the nutrient content of beef, go to the USDA nutrient data base. For other fruit and veggie sources of iron, click here.       ...   



Is it important for children to have a healthy snack prior to settling down and doing their homework? If so, explain.

It depends on the child and the time of day and/or situation. Studies have shown that children do better in school when they have a good breakfast, for example, so it makes sense that they may be able to focus on homework if they have a healthy snack. If a child is hungy, ...   



i just found out that i am a type 2 diabetic. I NEED TO KNOW if you have a menu plan for a 1500 calories a day diet for diabetics. i am taking vitamin c, Omega 3(3x a day) and cholesterol pill then i take my 2 metformin(1000mgs) at bedtime. IF YOU CAN HELP ME WITH A MENU PLAN PLEASE HELP ME. I APPRECIATE IT .THANK YOU. SUSAN OWENS

I recommend that you contact a registered dietitian (RD) who can help you with meal planning for diabetes.  Your physician may be able to refer you to a dietitian, or you can locate a one in your area at www.eatright.org. You may also want to check out the American Di...   



I am on the Weight Watchers Point Plan, We have to count our *Dietary Fat* on labels, what is the difference between dietary fat and total fat?

Dietary fat is the fat in the foods you eat.  Total fat depends on the context in which it is being discussed.  On the label, total fat is the total amount of fat in a serving of the food item, which is indicated at the top of the label.  On the label, the t...   



information on cantaloup what is a proper serving size

A serving size of cantaloupe is about ¼ of a medium size melon. It is high in vitamin A and vitamin C and is also a good source of folate. For more details click here to go to our fruit and veggie database.   ...   



My husband just had open heart surgery and the doctors have put him on a 2000 calorie ADA diet I am having a hardtime knowing what to cook for him that is no salt and no sugar. Do you know where I can download some recipes to fit his needs? Thank YouLupe Walls

There are many books that can be found at your local bookstore for special diets but it may benefit you to consult a registered dietitian. They have the expertise necessary to handle special dietary needs. Click here to go to the American Dietetics website to find a Regist...   



Which week in September 2007 is "National 5 A Day Week"? Have you changed the name?

Yes, the name has changed.  It is now the full month of September and the name is "National Fruit & Veggies Month”.  It’s a great opportunity to promote fruit and vegetable consumption at home, school or work.  Watch for ideas on this si...   



what kinds of foods are good for warding off depression?

There is no scientific evidence at this time that any specific food will ward off depression.  Research is only beginning to identify possible relationships between diet and depression, and much remains to be learned.  Alcohol is known to be a depressant, so it i...   



I NEED IDEAS FOR MEALS FOR A TYPE II DIABETIC(1800CAL)MAIN DISHES

In general, most healthful main dish ideas can be included in a diabetic meal pattern,  The key is to eat the appropriate portion size.  There are many cookbooks for diabetics available, and you will also find some at www.diabetes.org.  It is important that ...   



My son wont eat his vegetables He is almost 2 we have tried everything.

Getting kids to eat fruits and vegetables can sometimes be a challenge!  It is actually very normal for kids to become more picky about their foods around the age of 2. The important thing is to continue to offer vegetables at meals and encourage him to taste. It may ...   



please explain the numbers on the stickon lables on fruit

The little stickers with numbers on fresh fruit and vegetables are Product Look Up codes (PLU’s) for items that are sold by the pound.  These take the place of the barcodes that are on virtually all packaged products.  The cashier weighs the product, then e...   



HOW MANY CARBS IN AN 4 OZ SERVING OF ZUCCHINI

A ½ cup serving (4 oz. by volume) of zucchini has about 4 grams of carbohydrate.   ...   



i curently walk 3 miles a day and burn 860 caleries but i eat 1000 calories a day will i still lose weight staying where i am i curently weight 282lbs thank you rebecca knightp.s. the doctor has oked my exercise program

Weight loss occurs when the calories you take in are less than the calories your body expends.  If you are trying to limit calories and increase activity, but are not losing weight, a registered dietitian can assess your intake and activity and can help you develop a ...   



i curently walk 3 miles a day and burn 860 caleries but i eat 1000 calories a day will i still lose weight staying where i am i curently weight 282lbs thank you rebecca knightp.s. the doctor has oked my exercise program

Weight loss occurs when the calories you take in are less than the calories your body expends.  If you are trying to limit calories and increase activity, but are not losing weight, a registered dietitian can assess your intake and activity and can help you develop a ...   



Hello Er.Elizabeth,I know that we need to take the food frequently. But the question is what is the better period that we need it between the meal and snack, And it is depend on the GI function?? thanks.

The amount of time that is best between a meal or snack will vary depending on the size and content of meals and snacks, individual needs, and in some cases, certain medical situations. Some people prefer to eat smaller meals with a snack in between, while other prefer to ...   



I am 35years old Iam 100pound I need gainweight how can i get weight tell me thanyou

I would recommend that you discuss this with your physician or a registered dietitian, who can evaluate your intake and assist you with an individualized plan.  You can find one in your area at www.eatright.org, or your physician may be able to refer you to one....   



Hello Dr.Elizabeth,I know that we need to take food frequently, but the question is what is the best period between the meal and/or snack?? thanks.

The amount of time that is best between a meal or snack will vary depending on the size and content of meals and snacks, individual needs, and in some cases, certain medical situations. Some people prefer to eat smaller meals with a snack in between, while other prefer to ...   



Is weight gain a "side-effect" of menopause?

Weight gain is not inevitable at menopause.  However, many women find that it is more difficult to manage weight after menopause.  One reason for this is related to changes in body composition that occur with aging, some of which may be influenced by the hormonal...   



In what order should you eat your food? which should you eat first, vegetable, meat, dairy, bread.

When all items are consumed at the same meal it is not important which item is eaten first. All the foods will be mixed together in the stomach. There is some emerging evidence that if you eat a salad or soup prior to the main dish that you eat less of the main meal &ndash...   



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

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



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

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



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

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



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

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



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

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



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...   



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...   



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...   



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 ...   



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...   



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

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



how can i avoid sugar and over eat

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



Can one can Onions ????

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



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

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



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

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



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

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



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

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



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

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



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

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



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

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



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

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



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...   



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

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



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

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



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

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



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

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



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

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



what is the best way to melt choclate

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



what foods are good for someone with gout?

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



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

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



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

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



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

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



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

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



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.  ...   



HI , I am going to try to fallow the 5 worth color meals and snacks. question, saturday, breakfast,waffles , how many pieces can I have, plum sause and juice. Do I need a measure portion. edna

How many pieces of waffle you have depends on how many calories you need to eat. If you are trying to gain weight you may be able to eat more pieces than if you are trying to lose weight or stay at the same weight. Plum sauce is high in sugar, and we suggest only one servi...   



Dr.Elizabeth Pivonka I am a single female,and here is my question. When my mother was alive she made sure that i ate good but since she passed away i try to eat good but sometimes i just eat any old thing and i know that is not good.So i would like some advise on how i cane eat a good balance diet maybe you can give me some suggestions i sometimes eat junk food which is not good to eat when i go shopping i sometimes do not know where to start and i do not know what to buy so i was wondering if you can help me with my grocery shopping list just to give me some ideas on what to buy

I suggest starting slowly with daily goals for including healthy foods. Goals to increase fruit and vegetable consumption might be a good place to start. For instance, you could set a goal to substitute a piece of fruit for high calorie snack foods, or a goal to ...   



Where can I find a recipe for homemade juices and jelly/jams

You can make homemade juices by juicing any combination of fruits and vegetables that you choose. You will need an electric juicer for most vegetables and some of the less juicy fruit. Recipes for jams and jellies can be found by “Googling” “making j...   



What nutritions and preventive healing aspect are found in an apple,orange, banana, sweet potatoe, tomatoes

You can see the nutritional composition of these foods in our Fruit and Vegetable Database.  In terms of prevention and healing, they all contain different types of phytonutrients that may be important for health.  You can learn more about what phytonutrients the...   



My husband takes cholesterol med. and he can't eat grapefruit. Do you know if there is a problem with the cara orange. It taste great but it looks like a grapefruit.

Cara oranges are fine to eat when taking cholesterol medications, even though they look like a grapefruit. ...   



I don't believe it is nutritional to eat diet sugar vs. real natural cane sugar. I do believe we should cut down on our sugar intake and stick to fruits(naturally sweetened)for a healthier lifestyle. So, my question is why do dietitians or nutritionist suggest that diet drinks are better than regular sugar drinks? Diet sugar is not natural but man-made and is not good for you. Thanks

I think that all dietitians would agree that fruit is the best source of sugar. Recommending natural or artifical sweetners are primarily philosophical differences, which may also be influenced by the particular situation that the dietitian is addressing, such as diet for&...   



I lost 60lbs I want to lose 25 more I eat a good balanced menu I can, seem to get rid of the extra weight? i am diabetic

Congratulations on your weight loss! As you know, the healthiest way to lose weight is slowly, by eating less and exercising more. As you lose weight, your new lighter body requires fewer calories than your old heavier one, so you have to continue to reduce the amount you ...   



I need to prepare meals and have foods for an iron free diet for two weeks. Can you send a list of iron free foods?Thank you in advance

We do not  have a list of iron-free foods.  You can see a list of foods that are high in iron in our Fruit and Vegetable database.  In general, you should avoid red meat, and chicken, organ meats, and fortified breads and cereals.  Some dark green leafy...   



What nuts can cause inflammation?

Inflammation can be caused by a number of factors. In general, consuming a handful of nuts each day is associated with reducing inflammation.  However, some individuals may be sensitive to or allergic to certain nuts and seeds, and avoiding allergens is one step ...   



I have been told that an increase in ellagic acid through certain fruits can help in the prevention of cancer. I know there is more than that but can it help.

Ellagic acid, a phytonutrient, is found in berries and red grapes.  There is some evidence that suggests that it is associated with a decreasing risk for some cancers  There are numerous other phytochemicals that have also been associated with a de...   



i dont eat a lot of carbs and have switched from using table sugar to splenda. in doing so my sugar went from the low 70's fasting to 100 exact. Is the splenda the reason for the increase in sugar levels? I have not changed anything else in my diet.

Splenda should not cause an increase in your blood sugar levels. If your fasting levels have increased first thing in the morning, you may need to adjust your night time foods and insulin. Please seek the help of your doctor or dietitian. You can find a dietitian in your a...   



What is the nutrition value of Jamica

I assume that you are referring to jicama, which is a sweet, juicy Mexican root often added to dishes for flavor and its crispy texture. It is found to be rich in vitamin C and a good source of fiber, while remaining low in calories and sugars. A great way to incorporate j...   



is a tomato a fruit or a veggie

Others have been curious about the same thing.  See the answer in our Frequently Asked Questions....   



I'm a grandma of a 7mo.old little girl. I want to find on line recipes for my grand daughter. She has PKU and am having a hard time fining how to bake birthday cake for her ist. b-day in Oct. Want to be able to make as much for her as I can learn. Please help, thank you much. Maria Walsh

You can find many resources online by searching for "PKU recipes for kids".  Here are a few I found: http://www.peds.umn.edu/pku/Diet.html  ;  http://www.pkunews.org/news/newsix2f.htm.  There is also a website about PKU which may have som...   



i DO HAVE A FRUIT JUICER ARE THERE SOME FRUIT AND VEGETABLE JUICE RECIPES WHERE THEY CAN DRINK MOST OF THE DAILY REQUIREMENTS NEEDED? ALSO I NEED A JUICE RECIPE THAT WILL BE TASTY FOR THEM. MY KIDS ARE TEENAGERS AND THEY DON'T EAT RIGHT THAT IS WHY I HAVE STARTED COOKING AT HOME AND TRY NOT TO GO OUT TO EAT. THANK YOU

Juicing fruits and vegetables is convenient and may be a delicious way to obtain some of the nutrients in fruits and vegetables. However, it is better to eat your fruits and vegetables than to drink them. Try incorporating all forms of fruits and vegetables into ...   



Do fresh lychee fruit have nutritional value? If so, what is it?

One-half cup of fresh lychee, without refuse, provides a substantial amount of Vitamin C and potassium, as well as fiber. There are also smaller amounts of a variety of other vitamins and minerals that will contribute to overall intake. You can see the nutritional value of...   



What is pumpkins food value to humans?P.S:If you could please answer quickly, i need it for a project.

You can see the nutrition information about pumpkin in our Fruit and Vegetable Database....   



nutrition of edamame -shelled soy - high in fibre but also high in carbs -okay fr diabetics?

Shelled edamame, or boiled baby green soybeans, can certainly be worked into a diabetic diet. A ½ cup serving contains approximately 95 calories, 4 grams of fiber, 8.4 grams of protein, and 7.7 grams of carbohydrate, according to the USDA National Nutrient Data...   



Drinks like Fruit2O claim to give your body the nutrients of 2 servings of fruit in a bottle. Is this really a true equivalent?

The new Fruit2O Essentials water claims that the waters are fortified with nutrients that are equivalent to two servings of fruit. While this doesn’t mean that drinking a bottle of Fruit2O will count as two daily servings of fruit, it does mean, however, that th...   



WHERE DO LYCHEES COME FROM, ARE THEY AVAILABLE ONLY IN ORIENTAL OR ASIAIN MARKETS,I DON'T SEE THEM IN MY MARKETS.THANK YOU B.J.

Lychees are usually available as canned in the Asian section of the grocery store.  Fresh lychees may be available in Asian markets, or in grocery stores that have a large Asian poulation....   



what is the nutrional value of leechee nuts?

You can see the nutrient value of litchi (lychee) by clicking here....   



Do frozen fruits and veggies have any less nutrional value?

Frozen fruits and vegetables do not have less nutritional value than fresh.  They are harvested at their peak and frozen immediately, preserving their nutritional value....   



How much sugar should a person eat per day? What is a healty way to do it?

There is not a set guideline for a recommended daily allowance of sugar.  Sugar added to foods is considered “discretionary calories”. The amount of discretionary calories you can include each day depends on your calorie needs. You can see what t...   



Sugar is high in fruits, what the difference between that sugar and sugar in soda pop

Fruits contain a form of natural sugar termed “fructose”, whereas the sweetener most commonly used in non-diet sodas is termed “high-fructose corn syrup”. High-fructose corn syrup is a common sweetener and preservative found in many foods on th...   



Can I get the coloring pages in Spanish? thank you!

Whle we no longer  have coloring pages in Spanish, we have a growing list of Spanish materials which you can access at our catalog here- www.pbhcatalog.com.  ...   



how long does it take to grow fom the ground

Determining when to plant seeds for a fruit or vegetable garden can depend on a variety of factors, including geographic region, soil texture, temperature, and the type of seed. Try referring to the seed packet for general planting guidelines, The Old Farmer’s A...   



how do I do healthy for diabetis, high cholestrol, high blood pressure at the same time?

All fruits and vegetables are cholesterol free, low in sodium, and part of a healthy diet. In fact, the DASH diet, which is high in fruits and vegetables, has been clinically proven to significantly reduce blood pressure. You can find it by clicking here. Al...   



BEST NUTRIENT FRUIT IS WHAT?

A nutritious diet is rich in a variety of fruits and vegetables. There is not one individual fruit that is superior to the rest. Try to eat a colorful variety of fruits and vegetables every day for optimal nutrition. ...   



will freezing lettuce harm its nutrient value? Also will it allow for easier digestion of the nutrients? and i know that it will probably turn into a gooey horrible tasting massi know that with certain vegetables like lettuce our stomachs cannot breakdown the cell walls thus boiling is often used to break down some cell walls, unfortunately on top of breaking down cell walls is breaks down nutrients as well. we are then stuck with chewing, the more you chew the lettuce the more nutrients you get. personally i hate the taste of lettuce thus chewing it is horrible.the reason i believe freezing could help is because when you freeze something large ice crystals are formed, this destroys cell walls, if freezing doesn't damage important nutrients i believe that you could eat the now gooey mass with minimal chewing and maximum nutritional value.

Freezing lettuce will not harm its nutritional value.  As with all frozen foods, over time nutrient losses will occur and quality will deteriorate....   



are the terms "flash pasteurization" and "gently pasteurized" synonymous and if not, what are the differences? (specificaly in reference to fruit juice beverages)

Flash pasteurization is done at a higher temperature for a short period of time, then cooled.  Batch pasteurization is done at slightly lower temperatures for longer periods of time.  "Gently pasteurized" may refer to the latter, although this is not ne...   



is bad for you to leave an open can of fruit in the refrigerator?

The fruit can still be consumed within a day or two after opening, but it may take on a metallic taste from the can being exposed to the air....   



please,what is the nutritional value of riped and unriped cocoa nut and the water found iside the nut.and you please, give more light on the water/juice in the nut?thank you

I am assuming you mean 'coconuts' vs. cocoa nut, which do not have liquid inside. You can find information on the coconut and coconut water inside at the USDA nutrient database....   



Does diet affects our energy level?

Yes. Eating more does not necessarily boost your energy level, but consuming a diet that meets your nutritional requirements helps to keep you healthy. Being healthy is one factor that increases energy levels....   



my husband is on a low saltdiet and was told not to use no salt because of the high potassium is there a lot of potassium I am looking for something to use in place of salt that he can use

Herbs and spices are excellent replacements for salt. Try basil, oregano, thyme, sage and rosemary to name a few. Onions and garlic, dried herb mixtures, chili and curry can add sizzle to foods. Mrs Dash® and other brands have a variety of salt free seasonings, or you ...   



I am participating in Relay For life which is a large community fundraiser. Our team would like to establish a prevention or Health and Fitness pitstop. What activities could we do to incorporte eating friuts and veggies in cancer prevention.

You might consider helping folks to figure out how much produce they should eat every day, why they should eat it, what to eat and ways to incorporate eating more. You can find out how much produce is recommended in our “How Much Do You Need” page here. Our &ld...   



I have an autistic 16yr old that eats tons of fruit and uncoked veg,and drinks oj nothing cooked no meats or rice or milk.he eats lowfat p\'nut butter he keeps going up in weight I need suggestions please. thankyou a desperate mom

I would suggest you speak with your pediatrician, who may be able to refer you to a registered dieitian who could help you.  You can also find a registered dietitian in your area at www.eatright.org....   



Do you have a formula to help me calculate the amount of added sugar in a recipe?

There are obvious and hidden sources of added sugars in recipes.For the obvious sources, such as white and brown sugar, honey and corn syrup, here are the amounts for 1 cup and 1 teaspoon respectively: Granulated (white) sugar: 200g (in 1 cup) and 4g (in 1 teaspoon). B...   



Is september fruit and veggies more matters month?Thanks!

It certainly is! You can find many materials that you might find helpful in our catalog here  or at  www.pbhcatalog.com...