Frequently Asked Questions

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: 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 do not have sugars or fats added. 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: How do you speed up the ripening process of fruits?

A: Ripen fruits faster by placing in a brown paper bag punctured with holes. A ripe apple placed in the same bag will help other fruits ripen.

Q: How do you prevent discoloration of fruits?

A: Prevent cut fruits such as apples and bananas from discoloring by quickly dipping in lemon juice. (be careful not to soak the fruits)

Q: Is there any way vegetables can lose vitamins and minerals?

A: Soaking fresh vegetables or salad greens in water for any great length of time

dissolves the minerals and reduces the vitamin content.

Q: What are good sources 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
Apricot	Carrots
Cantaloupe	Kale
Mango	Mustard greens
	Pumpkin
	Spinach

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 Potassium
Fruits	Vegetables
Banana	Bokchoy cabbage
Figs (dried)	Collard greens
Honeydew melon	Kale
Mango	Kidney beans
Nectarine	Lentils
Orange	Lima beans
Papaya	Mustard greens
Plums	Mushrooms
Prunes	Potato with skin
Raisins	Spinach
Rhubarb	Tomatoes
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

Q: How important is adequate hydration in physically active children?

A: Children are more at risk for dehydration than adults. Adequate fluid intake will protect against dehydration, heat exhaustion, or even heat stroke.

Q: What are the effects of a humid climate on children and hydration?

A: Hot and humid climates increase the risk for dehydration, heat exhaustion, and heat stroke. Proper hydration before, during, and after physical activities is important.

Q: How much fluid intake is recommended for children before, during, and after activities?

A: Children should consume one cup of fluid before activity, one cup every half hour during activity, and at least two cups of water after activity.

Q: What type of fluids are recommended for children during physical activity?

A: Cool water is adequate. Sports drinks are not usually necessary because nutrients lost during the activity can be replenished by a well-balanced diet after the activity.

Q: Why is cool water recommended?

A: Cool water helps to cool the body, reduce body heat, and minimizes the effects of stomach cramping. Cool water is emptied from the stomach quicker, too.

Q: What if my child claims that he or she is not thirsty?

A: Children often fail to recognize or ignore their thirst. Therefore, parents should encourage their children to drink fluids as recommended.

Q: When is a good time for fruit and vegetable consumption by children?

A: Anytime is a good time for fruit and vegetable consumption. However, when children are hungry, such as after physical activity, they may be more likely to consume them.

Q: Are vitamins and/or sports-performance enhancement supplements needed for physically active children?

A: With a well-balanced diet, vitamins and/or sports-performance enhancing supplements are not necessary and may be dangerous.

Q: How do I know what is a balanced diet?

A: One simple way to tell if your child has a balanced diet is to prepare and serve foods of different colors. Oftentimes, colors indicate the food components contained in the food. For example, red tomatoes, green broccoli and yellow squash contain a wide variety of vitamins and minerals. A variety of colors is a mark of a well-balanced diet.

Q: What are some suggestions for snacks after a game?

A: Lower-fat, high-carbohydrate snacks, such as fruit, vegetables with dip and bean burritos, are just a few suggestions. More suggestions can be found in Snack Suggestions under the Parents Page.

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