Fruits and Vegetables

"Eat your fruits and vegetables." You've likely heard this statement since childhood. Research shows why it is good advice:

• Healthy diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases.
• Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.
• Most fruits and vegetables are naturally low in fat and calories and are filling.

Did you know that ½ of your plate each meal should be fruits and vegetables? To find out the amount of each food group you need to eat daily, visit ChooseMyPlate.gov.

Nutrient information for fruits and vegetables

• Fruits and vegetables are sources of many vitamins, minerals and other natural substances that may help protect you from chronic diseases. Eating fruits and vegetables of different colors gives your body a wide range of valuable nutrients, like fiber, folate, potassium, and vitamins A and C. This chart of Nutrition Information for Fruits and Vegetables provides examples of fruits and vegetables that are sources of specific nutrients.

Not sure how many fruits and vegetables you should be eating each day?

• Visit the Fruit and Vegetable Calculator. Here you can calculate your fruit and vegetable recommendations based on your calorie needs for your age, sex, and activity level. This site also has helpful tips and photographs of 1/2 cup and 1 cup fruit and vegetable examples.

Curious as to whether fruits and vegetables can help you manage your weight?

• Take a look at this How to Use Fruits and Vegetables to Help Manage your Weight brochure and learn about fruits and vegetables and their role in your weight management plan. Tips to cut calories by substituting fruits and vegetables are included with meal-by-meal examples. You will also find snack ideas that are 100 calories or less. With these helpful tips, you will soon be on your way to adding more fruits and vegetables into your healthy eating plan.

Food safety basics for fruits and vegetables

• To prevent foodborne illness, review Food Safety Basics for Fruit and Vegetables. As you strive to meet your individual fruit and vegetable consumption recommendations, remember that proper handling and preparation can reduce the risk of food contamination and foodborne illness.

Related Resources

The State Indicator Report on Fruits & Vegetables, 2009 - [PDF-1.23Mb] provides national and state-specific information on fruit and vegetable (F&V) consumption and policy and environmental supports. The behavioral indicators are derived from objectives for F&V outlined in Healthy People 2010. The policy and environmental indicators measure a state's ability to support the consumption of F&V through increased access, availability, and reduced price in schools and communities. The report can be used to inform decision makers and track progress.

The National Action Guide - [PDF - 160KB] summarizes the national data on F&V consumption, policy, and environmental supports and provides potential actions that government and business leaders, coalitions, community-based organizations, and professionals can take to improve Americans' nutrition along with resources for taking action.