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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.
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 a good way to increase variety. Before pregnancy and in the early weeks, an adequate intake of folate may reduce the risk of the baby’s having neural tube defects, like spina bifida. Click here for some good sources of folate.
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.
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.
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 that will provide the recommended intake of all nutrients including protein. Good luck!
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 sugar remains, dried fruit tastes sweeter than the fresh fruit. You might want to separate portions of fruit in the dehydrator before you dry them, then either store individual servings in baggies or note on your storage container that 1 fruit is about so many pieces of your dried ones. Enjoy!
Adding water to juice will dilute the concentration of nutrients in the juice. If she is drinking the full 2 cups of diluted juice, she will get the amount of nutrients that was in the 1 cup of juice that was diluted with 1 cup of water.

The primary consideration for weight management is overall calorie intake for the day in relation to your physical activity. Since most of your activity takes place during the hours you are awake, it is best to consume more of your calories during that time since that is when you need the energy and nutrients. A light snack before bedtime, however, is not harmful. As far as keeping track of your water intake as well as your calorie intake, you would consider a 24 hour time span.


Your sister’s dedication is to be commended. Fruits and vegetables are wonderful sources of many nutrients that are essential for health, but may not provide all the nutrients needed by someone who is seriously ill. Fruit and vegetable juices may provide little protein, fiber, vitamin B12, vitamin D, and essential fatty acids all of which are necessary for health. Some may interfere with medication she is given, as may the Chinese herbs. Even though she needed to lose weight, her weight loss may be a cause for concern since this may be an indicator of malnutrition. Perhaps it is time for the three of you to revisit your mom’s diet with the input of her physician and/or a dietitian who specializes in clinical care (check with your hospital or the American Dietetic Association).


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,

The Expert: Dr. Elizabeth Pivonka, a mother of two and a registered dietitian, shares years of experience in getting people to eat more fruits and veggies.
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