Fruits and Veggies - More Matters!

We used to think that the slogan "5 a Day" covered everyone's recommended intake of fruits and veggies. It is now known, though, that five servings each of fruits and vegetables a day is not the right number for everyone. The right amount for you depends on your age, sex, and physical activity level. Use the calculator at fruitsandveggiesmatter.gov to calculate your personal fruit and veggie prescription.

 

	What is "Fruits & Veggies - More Matters"?
	Fruits & Veggies - More Matters is a new public health initiative to replace National Fruit & Vegetable for Better Health 5 A Day. The Fruits & Veggies - More Matters brand is owned by one of CDC's partners, the Produce for Better Health Foundation. CDC serves as the lead public health authority and lead federal agency for the brand.2
	Why are fruits and vegetables important for my health?
	Most fruits and vegetables are naturally low in calories and provide essential nutrients and dietary fiber. They may also play a role in preventing certain chronic diseases. When compared to people who eat only small amounts of fruits and vegetables, those who eat more generous amounts, as part of a healthy diet, tend to have reduced risk of chronic diseases. These diseases include stroke, type 2 diabetes, some types of cancer, and perhaps cardiovascular disease, and hypertension.1
	How many fruits and vegetables should be eaten daily for good health?
	Your daily fruit and vegetable needs depend on your calorie needs. Your calorie needs are determined by your age, sex, and physical activity level. Visit "How Many Fruits and Vegetables Do You Need" for more information. To learn more about an overall healthy eating plan and your recommended intake, visit MyPyramid.gov and enter your age, sex, and activity level into the My Pyramid Plan.
	What about children?
	The Dietary Guidelines for Americans 2005 fruit and vegetable recommendations include recommendations for children, ages two and older. To see your child's recommendations, visit "How Many Fruits and Vegetables Do You Need?" interactive tool and enter your child's age, sex, and physical activity level.
	If I take a multi-vitamin, does this reduce my fruit and vegetable needs?
	Your fruit and vegetable recommendations do not change if you are taking a multivitamin. This is because in addition to vitamins and minerals, fruits and vegetables contain naturally occurring substances that may help protect against chronic health conditions. Thus, you should focus on meeting your nutrient needs primarily through foods. It should be noted that the Dietary Guidelines for Americans 2005 have recommended that the following population groups consume fortified foods or supplements to meet their nutrient needs: People over age 50. Consume vitamin B12 in its crystalline form (i.e., fortified foods or supplements). Women of childbearing age who may become pregnant. Eat foods high in heme-iron and/or consume iron-rich plant foods or iron-fortified foods with an enhancer of iron absorption, such as vitamin C-rich foods. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy. Consume adequate synthetic folic acid daily (from fortified foods or supplements) in addition to food forms of folate from a varied diet. Older adults, people with dark skin, and people exposed to insufficient ultraviolet band radiation (i.e., sunlight). Consume extra vitamin D from vitamin D-fortified foods and/or supplements.
	Does fruit juice count towards my recommended fruit intake?
	While 100% juice can count towards your intake, the majority of your choices should be whole or cut-up fruits (fresh, frozen, canned, or dried). These fruit choices are better options because they contain dietary fiber. ½ cup (4 fluid ounces) of 100% fruit juice does count as ½ cup of fruit in meeting your requirements.
	What types of fruits and vegetables are promoted by the National Fruit & Vegetable Program?
	All fresh, frozen, dried, or canned fruits and vegetables count toward your fruit and vegetable goal. Fruits and vegetables (with the exception of olives, avocados, and coconut) are naturally low in fat. Canned, dried, and frozen foods are also good options. Look for fruit without added sugar or syrups and vegetables without added salt, butter, or cream sauces.
	Where can I learn more about the National Fruit & Vegetable Program and eating a healthy diet?
	For more information about the National Fruit & Vegetable program, visit the Produce for Better Health Foundation. For more information about eating a healthy diet, visit MyPyramid.gov and the U.S. Department of Health and Human Services brochures: "The DASH Eating Plan" (PDF-978k) or Finding Your Way to a Healthier You, which is based on the Dietary Guidelines for Americans.