Need To Know

Q: Why are fruits and vegetables important for your health?

A: Research has shown that eating more fruits and vegetables may reduce the risk of getting cancer and other chronic diseases.

Q: Why can fruits and vegetables help prevent cancer?

A: The vitamins, fiber, carotenoids and other components in fruits and vegetables such as phytochemicals may be responsible for this protective effect. Vegetables provide vitamins A and C, the B vitamins, calcium, potassium, complex carbohydrates and fiber.

Fruits supply vitamins A and C, potassium, carbohydrates and fiber.

Q: Will eating more fruits and vegetables as part of a balanced diet help prevent other diseases?

A: Along with decreasing the risk of cancer, a diet rich in fruits and vegetables and low in fat, will also help to reduce the risk of cardiovascular disease, high blood pressure and diabetes.

Q: How many fruits and vegetables should children be eating daily?

A: Children are encouraged to eat five or more servings of fruits and vegetables per day.

Q: How big is a serving size?

1 medium piece of fruit (about the size of a tennis ball)
1/2 cup fruit or vegetables (raw, cooked, canned or frozen)
1 cup of leafy salad greens
1/4 cup of dried fruit
3/4 cup (6 ounces) of 100% juice

Q: What types of fruits and vegetables are recommended?

A: All fresh, frozen, dried or canned fruits and vegetables are acceptable, as long as they don't have added sugars or fats. A diet with dried, frozen and canned fruits and vegetables can be just as nutritious as one with fresh fruits and vegetables.

Q: What are some quick and easy ways to add fruits and vegetables to my family's diet?

Add fruit, such as bananas, apples, grapes, berries, peaches and mandarin oranges, to breakfast cereal or oatmeal.
Drink 100% juice instead of soda.
Snack on mini-carrots or dried fruit instead of candy.
Add vegetables and fruits to take-out meals eaten at home.
Add vegetables to canned soups or ready-to-eat meals.

Q: What are good sources (10-19% of the Daily Value of the nutrient, per serving) of nutrient rich fruits and vegetables?

A: Fruits and vegetables are good sources of many nutrients and fiber.

Good sources of vitamin A
Fruits	Vegetables
apricots	carrots
cantaloupes	kale
mango	* leaf lettuce
	mustard greens
	pumpkin
	* romaine lettuce
	spinach

* Based on 1 cup serving, raw

Good sources of vitamin C
Fruits	Vegetables
apricot	bell pepper
cantaloupe	broccoli
grapefruit	brussel sprout
honeydew melon	cabbage
kiwi fruit	cauliflower
mango	chili pepper
orange	collard greens
pineapple	mustard greens
plums	potato with skin
strawberries	spinach
tangerine
tomato
watermelon

Good sources of fiber
Fruits	Vegetables and Legumes
apple	brussel sprouts
dates	peas
figs (dried)	spinach
kiwi fruit	sweet potato
orange
pear
prunes
raspberries
strawberries

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