See our responses to the questions we’re most often asked. To make is easy, we’ve grouped our FAQs by topic.

About PBH and 5 A Day

What is the Produce for Better Health Foundation?

The Produce for Better Health Foundation (PBH) is a non-profit 501 (c) (3) consumer education foundation whose mission is to be the catalyst for creating a healthier America through increased consumption of a variety of fruits and vegetables.

Who runs the national 5 A Day program?

The national 5 A Day program is guided by the collaborative efforts of members of the National 5 A Day Partnership with the goal of increasing fruit and vegetable consumption to 5 A Day for 75 percent of Americans by 2010. The Partnership’s steering committee is chaired by the Produce for Better Health Foundation and is comprised of representatives from the National Cancer Institute, United States Department of Agriculture, Centers for Disease Control and Prevention, American Cancer Society, Produce Marketing Association, United Fresh Fruit and Vegetable Association, National Alliance for Nutrition and Activity, and the Association of State and Territorial Directors of Health Promotion and Public Health Education.

What does it mean when I see the 5 A Day logo on some fruit and vegetable products but not others?
Companies that support the Produce for Better Health Foundation and the 5 A Day program become licensed to use the 5 A Day logo and can use it on their packaging to remind people of the need to eat 5 or more servings of fruits and vegetables each day.

Why 5 A Day The Color Way is Important

Why should I eat 5 A Day?

Research has shown that eating 5 A Day reduces the risk of cancer, heart disease, stroke, diabetes, and other diseases. Cancer, heart disease, and stroke are the three leading causes of death in this country. People who eat 5 A Day have a third of the risk of developing cancer as those who eat only 1-2 servings a day. In fact, eating a diet rich in fruits and vegetables could prevent more than 20 percent of cancer deaths each year. (Source: Food, Nutrition & the Prevention of Cancer: a Global Perspective, World Cancer Research Fund/American Institute for Cancer Research, 1997.)

Five servings is actually the minimum number of fruits and vegetables to be eaten each day as recommended by the Food Guide Pyramid. Children ages 2-6, women, and some older adults consuming about 1,600 calories a day should eat the minimum 5 servings of fruits and vegetables each day. The group consuming about 2,220 calories a day includes older children, teen girls, active women and most men. These individuals need 7 servings of fruits and vegetables a day to achieve maximum disease prevention benefits. Finally, teen boys and active men need about 2,800 calories a day and 9 servings of fruits and vegetables.

What is the significance of color in my diet?

It is essential to get a colorful variety of fruits and vegetables into your diet every day because each fruit and vegetable has a unique compliment of vitamins, minerals, fiber, and phytochemicals your body uses to maintain good health and energy levels, promote healthy aging, and reduce the risk of cancer and heart disease.* Color is an easy way to think about variety. Learn more about it.

*Low-fat diets rich in fruits and vegetables and low in saturated fat and cholesterol may reduce the risk of heart disease, and some types of cancer, diseases associated with many factors.

Serving size

What is a serving?

• 1 medium-size fruit
  
• 3/4 cup (6 oz.) of 100 percent fruit or vegetable juice
  
• 1/2 cup fresh, frozen, or canned fruit (in 100 percent juice) or vegetables
  
• 1 cup of raw leafy greens
  
• 1/2 cup peas or beans — cooked dry, frozen, or canned
  
• 1/4 cup dried fruit
  

Which is more nutritious — fresh, frozen, canned, or dried fruits and vegetables?

All of these fruit and vegetable sources are nutritious and each offers an option for busy lifestyles. Some points to remember:

• Take care of fresh fruits and vegetables to preserve their flavor and nutrients. Refrigerate as soon as possible after purchase and handle gently to avoid bruising.
• Store cans and packages of dried fruit in a cool, dry place.
• Choose fruit that is canned in 100% juice.

Does juice count as part of the fruit and vegetable servings recommended by the Dietary Guidelines for Americans?

Yes, one serving a day of 100% fruit or vegetable juice is a good way to get many of the vitamins, minerals and phytochemicals found in whole fruits and vegetables. There are a lot of juice impersonators in the marketplace. The product package and Nutrition Facts panel can help you identify impersonators, so read them well. Look for words like “juice cocktail” or “juice beverage” on the package – they are code for “not 100% juice.” Also look right above the Nutrition Facts panel where the exact percentage of juice in the product is clearly stated. Impersonators will be less than 100%. Because juice does not contain the fiber present in the whole food, the dietary guidelines recommend the majority of fruits and vegetables be eaten whole. The serving size for most fruits and vegetables, including juice, is half a cup. The American Academy of Pediatrics also encourages children to eat whole fruit and recommends limiting fruit juice to four to six ounces a day for children one to six years old.

Recipes

What is a 5 A Day recipe and where can I find them?

Recipes approved for use in the 5 A Day program can be found under the recipe section of this site. Additional recipes can be found at www.aboutproduce.com where you can identify a 5 A Day approved recipe by looking for the 5 A Day logo with the recipe. All recipes associated with the 5 A Day for Better Health program must meet the following criteria:

• 5 A Day recipes contribute at least one serving* of a fruit and/or a vegetable per portion of the recipe. Baked goods are allowed providing one serving contains a full 5 A Day serving of a fruit or vegetable, and meets the fat, saturated fat, cholesterol, and sodium criteria, as specified below.

• 5 A Day recipes do not contain more than 30% of calories from fat or 3 grams of total fat per 100 gram serving; not more than 10% of calories from saturated fat or 1 gram of saturated fat per 100 grams; not more than 100 milligrams of cholesterol; and not more than 480 milligrams of sodium per serving.

Getting more fruits and vegetables into my family’s diet

How can I get my children to eat more fruits and vegetables?

Set a good example. If children see their parents eating less than nutritious foods, they likely will fall into the same habits. Choose fruits and vegetables for snacks and at mealtimes, and your children will, too.

Start at an early age. Just as children acquire tastes for sweets, they acquire tastes for healthy fruits and vegetables, too. Applying 5 A Day from the start helps older infants and young children establish healthy eating patterns that provide nutrition benefits today and long-term health benefits later in life.

Have fruit and vegetable snacks readily available. Make sure you have fruit and vegetables around for kids to snack on. Cut up fruits and veggies yourself or purchase them pre-cut and keep them visible in the refrigerator. Also, a well-stocked fruit bowl makes for nutritious grab-and-go treats.

I’d like to see my child have more fruits and vegetables at school. What can I do?

• Send along your own snacks. Include a piece of fruit, pre-packaged fruit cups, or a snack-size box of raisins.
• Talk with your school’s foodservice director about ways to incorporate more fruits and vegetables into the menu
• Ask that vending machines include 100 percent fruit and vegetable juices and fresh fruits, such as apples and oranges. Click here for a list of suppliers.
• Encourage healthy food fundraisers with fruits and vegetables rather than candy bars and baked goods. Click here for a list of suppliers.
• Join forces with other parents and let the principal know you want healthy foods for your children.

I have a full-time job and a family on the go. How am I supposed to find time to eat 5 servings of fruits and vegetables every day?

• Use prepackaged fruits and vegetables. Bagged salads, baby carrots, spinach in microwavable bags, pre-cut broccoli, mushrooms, and cauliflower all offer easy solutions to 5 A Day.
• Canned fruit (in 100% juice) or veggies and frozen fruits and vegetables are perfect for busy lifestyles.
• Supermarket salad bars are a great way to get to 5 A Day. Grab a colorful salad for lunch. For dinner load up on pre-cut carrots, cauliflower, mushrooms, broccoli, onions, and tomatoes. Sauté the ingredients at home and serve them atop whole-grain instant rice. You’ll have a great stir-fry in minutes.

My husband always wants to eat just meat. How can I get him to eat more fruits and vegetables.

• Experiment with extenders by dicing onions and mushrooms and adding them to ground beef for some tasty burgers...don’t forget lettuce, tomato, and onion on top!
• Add green peppers and onions to your pizza toppings in addition to the pepperoni he chooses.
• Try fajitas…chicken or beef sautéed with red bell peppers, summer squash, and garlic. Top with guacamole and you’re on your way to 5 A Day.
• Serve a flank steak salad with mixed greens and baby spinach, your favorite salad toppings, and strips of steak on top. Serve with crusty bread for a quick and delicious weekday dinner.

Storage

What is the best way to store fruits and vegetables?

Visit www.aboutproduce.com, choose the fruit or vegetable in which you’re interested, and discover selection, storage, and handling tips and more.

Eating Out the 5 A Day Way

I am often too busy to cook and find myself at restaurants. How can I get my 5 A Day while eating out when it seems like all there is to choose from is junk?

Just ask for fruits and vegetables! Restaurants often make substitutions...so simply ask for raw or steamed vegetables instead of high calorie, nutrition-poor foods. Here are some other suggestions to help you on your way to 5 A Day.

• Request a baked potato or sweet potato in place of French fries.
• Choose pizza topped with mushrooms, peppers, onions, or broccoli instead of meat.
• Ask for an extra side dish of cooked vegetables with your dinner.
• For dessert, ask your server for fresh fruit, such as fresh strawberries, cut-up melon, or raspberries.
• Take advantage of salad bars. Fill your plate with greens, spinach, and raw vegetables. Go easy on the pasta and creamy salads and regular salad dressings.

I always get the munchies at work and too often find myself visiting the vending machine and eating the junk served at meetings and office parties. Any suggestions?

• Keep dried fruit and nuts in your desk or file drawer for quick and easy mid-morning or mid-afternoon snacks. 
• Bring a brown bag lunch that includes at least one fruit and one vegetable serving every day.
• Bring cut-up fresh fruit and a yogurt dip or a variety of fresh whole fruit in place of donuts for a morning business meeting.
• Check out the restaurants close to work and make a "go to" list of those that offer a good variety of fruits and vegetables on their menu.
• Encourage your company to participate in the 5 A Day National Excellence Awards. Challenge your co-workers and businesses to bring 5 A Day to work.  

I always have such a hard time eating healthfully at parties when all the food is so sinfully tempting. Any suggestions?

Teach by example. There are plenty of delicious fruit and vegetable recipes perfect for get togethers. Make a point to bring a healthy dish and introduce others to how wonderful fruits and vegetables can be. Plus you’re guaranteed to have a healthy option at the party if you supply it.