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All forms of fruits and vegetables are just as nutritious for you! Fruits and vegetables lose some vitamins due to any cooking method. However, while some nutrients can be lost/or decreased while cooking, the cooking process can also make some nutrients easier for our body to absorb them. For example, lycopene (a carotene) which is found in tomatoes is easier for our bodies to absorb after the tomatoes have been cooked. To minimize the loss of nutrients, steaming or microwaving is preferred. Also, make sure that you are not cooking your fruits and vegetables on a really high heat for a long period of time. Cooking your fruits and vegetables for the shortest time possible is recommended. When microwaving, make sure to use just enough water to cover the fruits or vegetables. Water soluble vitamins are lost more easily into the cooking water so any method using less water is recommended. Visit our Tips section for all of your fruit and vegetable cooking questions.
 
Corn is considered a vegetable. Here is our Top 10 Ways to Enjoy Corn!
 
Fruits and vegetables are full of vitamins and minerals that give children and adolescents the fuel they need for a healthy mind and body. The vitamins and minerals in fruits and vegetables keep the body functioning efficiently. Eating a variety of fruits and vegetables each day is the best recipe to keep children, adolescents growing healthy. There has been a great deal of research done on the cognitive abilities of fruits and vegetables. However, there has not been a sufficient amount of trials to determine if one specific fruit or vegetable increases performance in school. Eating fruits and vegetables keeps your children happy and healthy which in the end increases their abilities in school. Remember to eat breakfast each morning to increase their cognition and mood during the school day.  
 
Fruits and vegetables are great ingredients to add to smoothies! They are packed with vitamins and minerals that your body needs to function most efficiently! Citrus fruits and vegetables high in vitamin C (bell peppers, broccoli, Brussels sprouts, cauliflower, radishes, etc.) also promote a strong immunity. This can help with feeling less tired. However, eating a balanced diet (rich in fruits and vegetables), exercising on a regular basis, and getting the proper amount of sleep is the best combination for feeling energized. Try our Strawberry Banana Smoothie.
 
All forms (fresh, frozen, canned, dried, and 100% juice) are equally nutritious for you! Therefore, as long as you are eating your fruits and vegetables with in a timely manner (5 days is fine), you will still get the same nutritional benefits! Try our Strawberry Banana Smoothie!
 
I assume that she bought bok choy. This is Chinese cabbage and is used in a lot of traditional Chinese cuisine. Bok choy’s white stalks resemble “smooth” celery, while the dark green, crinkly leaves are similar to Romaine lettuce. The Chinese commonly refer to bok choy as pak choi or "white vegetable." Another common name is white cabbage. Here are our Top 10 Ways to Enjoy Bok Choy.
 
Garlic stored in olive oil can be put in the freezer. Due to concerns with Botulism, garlic in oil needs to be used within 10 days and then either has to be frozen or thrown away. For more information about freezing garlic in oil visit the Colorado State University Extension website.
 
Hummus is made from chick peas (garbanzo beans) and blended with olive oil, other spices, lemon juice, and salt and pepper. However, there are tons of different ways to make hummus. Therefore, the type of hummus you are referring to could have saturated fat due to the other ingredients added to it. The chickpeas in hummus are why hummus is so “good” for you. Chick peas (1/2 cup) are a good source of fiber and magnesium and an excellent source of folate. They are an excellent meat alternative. It is great that you are reading the label to see if that form of hummus is a healthy choice! Make sure that you are looking for hummus that is made with olive oil. Learn about more benefits of beans!
 

We encourage everyone to eat a variety of colors of fruits and vegetables every day. Eating a variety of colors in fruits and vegetables will give you the best recipe of nutrients for your body! All of the different color groups have different compositions that vary in the content of vitamins, minerals, and healthful phytonutrients. Therefore, not one fruit, vegetable or color is more nutritious or beneficial than another. They are all important and they all offer an abundant amount of components that promote health. So Eat A Variety!

 
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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