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I’m not sure what your question is – please clarify and I would be happy to get back with you.


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 individual fruits and vegetables at the USDA database here.


You can create a meal plan for yourself at

You will find healthy recipes in our recipe section here.


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!


You can find the information about the so called “dirty dozen” from the Environmental Working Group here.


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 “apples” as a group and not individual varieties.


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.


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.


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 and is grown in the dark so as to be very pale.


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 confusing. We do encourage consumption of legumes such as beans, peas, and lentils as vegetables, and you can find some delicious recipes that use them either as a main dish or as a side vegetable dish in our Recipe section.

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.
Read her full bio123 >>

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