Connect & follow

Ask the Expert Archive

Ask the Expert

Good question! According to EPA, food waste is the single largest component of trash. In our own 2012 PBH Research, 35% and 17% say they throw out no fresh fruit and fresh vegetables, respectively. 63% and 83% say they throw out one quarter or less of their fresh fruit and fresh vegetables, respectively. Basically, over 80% throw out at least some fresh fruits or vegetables that they buy. There is much less waste with frozen, canned, dried, or 100% juice products.


I am not sure why you would get this warning, but depending on where you are opening these pages (i.e. in an office setting or on a school computer), there might be a restriction. Try opening them on a personal computer and try out our P.A.C.K activity pages!


In general, green leafy vegetables and some vegetable oils (soybean, cottonseed, canola, and olive) are major contributors of dietary vitamin K. Search the USDA food composition database or view a list of foods containing a specific nutrient to determine the amount of vitamin K in all foods. As for eating a variety of fruits and vegetables, our Fruit & Veggie Nutrition Database has a list of over 100 fruit and vegetables to try in our 1,000+ healthy recipe database! Try starting with one new fruit or vegetable (as long as they are not high in vitamin K) each week!


According to the American Diabetes Association: Exchange Lists for Diabetes, ½ cup of corn, or ½ a cob of corn (5 oz) is equal to one starch exchange. Try our Top 10 Ways to Enjoy Corn ideas!


March is National Nutrition Month and this year’s theme is “Get Your Plate in Shape,” which I’m pretty sure is designed to go along with the new dietary guidelines of making half your plate fruits and veggies.  Sadly, if you walk through any cafeteria or restaurant, chances are you’ll see a lot of plates that are in dire need of some help.  The MyPlate guidelines make it easier to do just that and if you consider that ALL forms of fruits and veggies count toward filling half your plate, it’s pretty darn easy!

A mistake many people make is to think that only fresh produce counts when filling half their plates with fruits and veggies.  Not so!  Add canned beans to salads, canned veggies to soups and canned fruits (packed in fruit juice) make a great dessert.  Frozen fruit and vegetables are perfect for quick side dishes.  Frozen spinach is great when thawed and used in casseroles.  Frozen fruit is ideal to throw into your blender for a quick smoothie.  I like dried fruits for snacking or baking.  Plus, raisins are great for cereal or oatmeal.  And, don’t forget the juice–just make certain it’s 100% juice, with no added sugars.

If you make the effort to add all the different forms of fruits and vegetables, you’ll not only be making your plate healthier, you’ll also be adding more flavor and variety.  A recent Insider’s Viewpoint from Jewel-Osco Dietitian, Kim Kirchherr, provides even more info on the different forms as well as a really tasty pasta recipe you’ve got to try!  There’s no better time to get your own plate in shape than National Nutrition Month.  Who knows–you might be surprised at how easy it is!

See all posts


Soda offers very little nutritional value. For example for almost the same amount of calories in and 8 oz regular soda, you can drink 8 oz of 100% orange juice and spare 26 grams of added sugar! As a plus, the 8 oz of 100% orange juice provides your body with vitamin C and B1, potassium, and folate! Read more about the benefits of drinking 100% juice and try our Orange Delight Juice recipe!

Think of it this way…when making food choices, get the most ‘bang for your buck!’ Choose foods that offer the highest amounts of nutrients per calorie. See Calorie Comparison Chart


Certain fruits produce ethylene, a gas that speeds up the ripening process. To reduce unnecessary spoilage of your produce, do not store ethylene producing fruits and vegetables with those that are sensitive to it. These include:


Ethylene Producing Fruits

  • Apple
  • Apricot
  • Asian pear
  • Atemoya
  • Avocado
  • Banana
  • Cantaloupe
  • Cherimoya
  • Crenshaw melon
  • Custard apple
  • Durian
  • Feijoa
  • Fig
  • Guava
  • Honeydew melon
  • Jackfruit
  • Kiwifruit
  • Mamey sapote
  • Mango
  • Mangosteen
  • Nectarine
  • Passion fruit
  • Peach
  • Pear
  • Persian melon
  • Plum
  • Prune
  • Quince
  • Papaya
  • Plantain
  • Rambutan
  • Sapote
  • Soursop
Ethylene Sensitive Vegetables

  • Arugula
  • Asparagus
  • Beans
  • Belgian endive
  • Bok choy
  • Broccoiflower
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cactus leaves
  • Carrot
  • Cauliflower
  • Celery
  • Chard
  • Chayote squash
  • Chicory
  • Chili pepper
  • Chinese cabbage
  • Collards
  • Cucumber
  • Eggplant
  • Endive
  • Escarole
  • Green onion
  • Green tomato
  • Kailon
  • Kale
  • Kiwano
  • Leek
  • Lettuce
  • Longbean
  • Mint
  • Mushrooms
  • Mustard greens
  • Okra
  • Parsnips
  • Potato
  • Snow pea
  • Southern peas
  • Spinach
  • Summer squash
  • Sweet pea
  • Turnip greens
  • Tomatillo
  • Watercress
  • Watermelon

*Information provided by the University of California Agriculture and Natural Resources

If you are using your fresh fruits and vegetables soon after purchase, and storing properly, you do not have to be too concerned with ethylene producing fruits spoiling your fruits and vegetables. Visit our recipe database for over 1,000 recipes to help use your fruits and vegetables in new ways!


Our Well-Stocked Pantry list offers a great starting place! Also read our helpful guide to navigating the grocery store. When it comes to healthy eating remember that focus your meals around all forms—fresh, frozen, canned, dried & 100% juice—of fruits and veggies!

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 >>

Connect & follow

Leave Your Feedback

642-054 642-055 642-061 642-062 642-066 642-067 642-071 642-072 642-081 642-091 070-086 070-089 070-121 070-122 070-123 070-158 070-162 070-169 070-177 070-178 070-181 070-210 070-214 E20-016 E20-017 E20-018 E20-040 E20-050 E20-060 HP0-207 HP0-216 HP0-236 HP0-238 HP0-239 HP0-240 HP0-242 JN0-694 JN0-696 JN0-730 L50-501 L50-502 L50-503 LOT-402 LOT-403 LOT-404 070-484 070-485 070-486 070-487 070-488 070-489 070-492 070-496 070-497 070-498 070-500 070-501 070-502 070-502-Csharp 070-502-Csharp-CN 070-502-VB 070-502-VB-CN 070-503 070-503-Csharp 070-503-VB 070-504 646-151 646-171 646-202 646-203 646-204 646-205 646-206 646-222 646-223 646-227 646-228 646-229 1Z1-141 1Z1-144 1Z1-146 1Z1-147 1Z1-151 1Z1-200 1Z1-202 1Z1-204 C2180-186 C2180-188 C2180-189 C2180-270 C2180-271 C2180-272 070-347 070-350 070-351 070-400 070-401 070-403 070-410 070-411 070-412 070-413 070-414 070-415 070-416 070-417 070-431 070-431GB2312 070-432 070-432GB2312 070-433 070-441 070-441GB2312 070-442 070-442GB2312 070-443 070-443GB2312 070-444 070-444GB2312 070-445 070-446 070-447 1Z0-055 1Z0-058 1Z0-060 1Z0-061 1Z0-062 1Z0-101 1Z0-102 1Z0-108 1Z0-109 1Z0-117 MB5-857 MB5-858 MB6-202 MB6-203 MB6-204 MB6-205 MB6-206 MB6-282 MB6-283 1Z0-805 1Z0-807 1Z0-820 1Z0-821 1Z0-822 1Z0-850 1Z0-851 1Z0-852 1Z0-853 1Z0-854 1Z0-858 1Z0-859 1Z0-860 1Z0-861 1Z0-862 C2060-218 C2060-220 C2060-350 C2070-443 C2070-448 C2070-580 C2070-581 C2070-582 C2070-583 HP0-M55 HP0-M57 HP0-M58 HP0-M98 HP0-P10 HP0-P11 HP0-P12 HP0-P13 HP0-P14 MB5-626 MB5-627 MB5-629 mb5-700 MB5-705 MB5-845 MB5-854 MB5-855 MB5-856 646-230 646-276 646-301 646-361 646-362 646-363 646-364 646-365 646-391 650-148 650-153 650-154 650-155 650-156 650-157 650-159 650-173 650-175 650-177 650-178 650-179 650-180 000-M247 000-M248 000-M249 000-M25 000-M26 000-M27 000-M30 000-M31 000-M32 000-M33 070-297 070-298 070-299 070-300 070-301 070-305 070-306 070-310 070-315 070-316 070-320 070-321 070-323 070-330 070-331 070-332 070-336 070-337 070-340 070-341 070-342 070-346 1Z1-108 1Z1-109 1Z1-117 1Z1-131 1Z1-132 1Z1-140 400-101 exam 70-410 exam 050-SEPROAUTH-02 exam 200-120 exam MB2-703 exam 070-462 exam 70-462 exam 70-461 exam 070-410 exam JN0-102 exam 70-411 exam C_TADM51_731 exam C4090-958 exam 70-483 exam EX300 exam 070-461 exam MB2-702 exam MB7-702 exam 220-802 exam 400-101 exam 646-206 exam 700-501 exam 70-480 exam C4040-108 exam MB2-701 exam 070-411 exam 100-101 exam 640-554 exam 700-505 exam 70-457 exam 70-460 exam C2150-197 exam EX0-001 exam 070-243 exam 70-466 exam C_THR12_66 exam C4040-225 exam 1Z0-061 exam 70-347 exam C4090-452 exam VCP-550 exam 070-177 exam 070-412 exam windows 7 key windows 7 key windows 7 key office 2010 key windows-7-keys windows-8-product-key windows-8-professional-products-key purchase-windows-7-key-oem windows-7-key-keygenguru cheap-Windows-8-Key windows-7-key buy-windows-7-key windows-7-key-sale windows-7-key-sale-finmde buy-Windows-8-Key windows-7-key-for-sale windows-7-ultimate-serial-product Office-2013-Professional-Key Office-2010-Professional-Key windows-8-key windows-8-keys windows-8-key-oem windows 7 key windows 8 key windows 7 key windows 7 key windows 7 key windows 7 key windows 7 key sale windows 7 key for sale windows 7 key windows 7 key windows 7 key office 2010 key windows 8 key windows 7 key windows 7 key office 2013 key office 2010 key windows server 2012 r2 key windows 8.1 key windows 7 key windows 7 key windows 8 key windows 8 key windows 7 key windows 7 key windows 7 key windows 7 key windows 7 key windows 7 key windows 7 key windows 7 key Windows-8-Enterprise-Key Windows-8-Enterprise-Key-sale cheap-Windows-8-Key Windows-8-1-Key Windows-8-Standard-Key Windows-8-Standard-Key-online buy-Windows-8-Standard-Key windows-7-key buy-windows-7-key windows-7-key-sale cheap-windows-7-key-for-sale windows-7-key-sale-oem windows-7-key-sale-finmde buy-Windows-8-Key windows-7-key-for-sale cheap-windows-7-key-sale windows-7-ultimate-serial-product 18630-product-key-number windows-7-all-number windows-7-product-keys windows-8-professional-product-keys windows-8-product-keys-serial-keys windows-8-professional-product-key windows-8-product-key Office-2013-Professional-Key Office-2010-Professional-Key windows81-product-key omega replica watches replica watches cartier replica watches breitling replica watches replica watches replica watches replica watches replica watches replica watches replica watches replica watches omega replica watches replica watches replica watches replica watches windows 7 key windows 7 key windows 7 key office 2010 key