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

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 jicama into a meal is to add some slices to salads, soups or even fruit dishes! Visit our fruit and vegetable database here for more information on jicama and other unique veggies! A serving size of jicama is ½ cup, which contains 25 calories, three grams of dietary fiber, and one gram of sugar. 
It is recommended to blanch vegetables prior to freezing in order to slow or stop the action of enzymes that cause loss of flavor, color, and texture. Blanching your squash and green beans will cleanse their surface, brighten their color, and decrease the loss of vitamins. Blanching can also help to wilt or soften vegetables, making them easier to pack. There is a great deal of information on blanching vegetables for freezing on the National Center for Home Food Preservation website, at
Mrs. Dash is a flavorful, salt-free seasoning blend that will add flavor to any vegetable dish. It is a great salt substitute, as it contains no sodium. Mrs. Dash has six marinade flavors and 15 seasoning blends that are available at most local grocery stores in the spice section. Try experimenting with any flavor variety to determine your own personal preference. For more information, visit their website at

Because all forms of fruits and vegetables matter (fresh, frozen, canned, and 100% juice), there is no specific guideline or recommendation for vegetable juice in particular.  However, drinking pints of vegetable juice each day to meet requirements is probably too excessive. Generally, 1-2 servings as vegetable juice – about 8 ounces, would be sufficient. The remainder of recommended servings can be consumed as fresh, frozen, dried, or canned.  One’s caloric requirement determines his/her recommended daily fruit and vegetable intake, which is based on age, gender, and activity level. Visit ‘How Many Cups Do You Need" to determine how many cups of fruits and vegetables you need per day

A serving size of watermelon is two cups of diced melon, which contains approximately 80 calories. Two cups of diced watermelon is about 1/18 of a medium melon, therefore, an entire medium watermelon would contain approximately 1440 calories total.  Here is the link to the watermelon entry on our fruit and vegetable database.
We do not count dried vegetable powders as a serving of vegetables, due to the fact that there is no way to evaluate the nutritional content of the serving of powder to see if it’s equivalent to a vegetable. While it can be difficult as a parent to try to incorporate adequate servings of fruits and vegetables into a child’s diet, “sneaking” vegetables into their meals provides parents with the assurance that their child is getting the nutritional benefits that he/she needs. It is still important to serve vegetables to your children so that they can taste them and get into the habit of including them at meals. Research has shown that children may need to try a food over a dozen times in order to develop a taste for the item; therefore, it is still important that your child receives exposure to fruits and vegetables so that he/she can learn to like them. Try “taste tests” with your child to see which cooking methods or recipes he/she prefers best. 

Avocados are considered a fruit, and pinto beans are considered a vegetable. However, if pinto beans are eaten as the protein food in place of meat, they do not count as a serving of vegetable, it is counted as a protein food instead.


Since Fruits & Veggies–More Matters has replaced the 5 A Day Program, those books are no longer available.  However, you can find materials for children that can be downloaded on our children’s website –, as well as on this website under Get Kids Involved.  Additionally, there may be some materials in the Healthy Resources section.  There are also inexpensive materials for purchase in our online catalog.  Best wishes. 

Vitamins are minerals are widely available in a variety of the foods we eat. Different foods contain varying levels of different vitamins, and for this reason it is recommended that individuals obtain their vitamins by consuming a variety of fruits and vegetables. Although vitamins and minerals are found naturally in foods, some foods are also fortified with vitamins, such as vitamin D in milk or yogurts, for example. Some food sources naturally rich in vitamin A include sweet potatoes, carrots, and spinach. Vitamin C is found naturally in foods such as red and green peppers, kiwis, oranges, strawberries, and broccoli. While vitamin D can be obtained through exposure to sunlight and through the consumption of fortified products such as milk products and cereals, it is found naturally in fish liver oils and fatty fish, as well as mushrooms. Vitamin E can be found naturally in sunflower seeds, almonds, peanut butter, and vegetable oils. Vitamin K is found naturally in many green, leafy vegetables such as spinach, collards, broccoli, and Brussels sprouts. Pork roast, sunflower seeds, and bran flakes are naturally rich in thiamin. Liver is a rich source of riboflavin, niacin, B6, and B12. 
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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