Eating Your Fruits and Vegetables: 5 Servings A Day : Part 3

by Food and Drug Administration (FDA)

(Page 3 of 3)

A Label with a Lot

You can determine the nutritional value of fruits and vegetables by looking at the Nutrition Facts panel on the side or back of labels of frozen and canned items. Nutrition information also is available for many fresh items, under FDA's voluntary point-of-purchase nutrition information program for raw foods. This information may appear on the labels of packaged fresh fruits and vegetables or on posters or brochures at or near the point of purchase.

The nutrition information lists the kinds and amounts of important nutrients in a serving of the fruit or vegetable and gives the Percent Daily Value, which shows how much those amounts contribute to the daily diet.

Some information is required: for example, the amount of fat, fiber, vitamins A and C, and iron and calcium, even if there is none. Some labels will carry additional information, such as the amount of folic acid and iron, depending on the types of label claims made.

You can quickly find fruits and vegetables that provide the nutrients you're looking for — for example, vitamin A or C or both — by looking for short descriptive terms on the front, side or back of the food label. For example, an orange juice label may say "provides 100 percent of the Daily Value for vitamin C." A package of frozen broccoli may state "good source of fiber." These claims refer to the contents of one serving of the item.

Less frequently, you may see longer claims describing the relationship between the labeled food or one or more nutrients in the food to a certain disease or medical condition. Only claims approved by FDA can be used in food labeling. Three approved health claims pertain to fruits and vegetables. These claims can describe how:

• fruits and vegetables may help lower the risk of some cancers
• fruits, vegetables and grain products that contain fiber, particularly soluble fiber, may help reduce the risk of coronary heart disease
• fiber-containing grain products, fruits and vegetables may help reduce the risk of some cancers.

In addition, in spring 1996, FDA approved a claim stating that a diet with adequate folic acid may reduce the risk of certain birth defects. This claim might appear, for example, on labels of dried beans, brussels sprouts, asparagus, tomato juice, and orange juice — foods that are excellent or good sources of folate.

A Campaign Continues

Are consumers paying attention to all this information?

In a way, yes, according to a 1996 NCI/PBH survey. That survey found that the percentage of consumers who were aware of the need to eat at least five servings of fruits and vegetables a day rose from 8 percent in 1991 to 39 percent in 1997.

The information may be helping to increase Americans' consumption of fruits and vegetables remains, too. According to NCI estimates, the average adult's intake of fruits and vegetables rose from 3.9 servings in 1989-1991 to about 4.5 in 1994.

Meanwhile, NCI, the produce industry, state health departments, and other groups will continue the 5 A Day campaign through at least the year 2000. Said Stables, "This is the largest national public-private nutrition education program ever launched."

What's a Serving Size?

Here's what the National Cancer Institute recommends as a serving of fruit and vegetables:

• 1 medium fruit or ½ cup of small or cut-up fruit
• ¾ cup (180 milliliters) of 100 percent juice
• ½ cup dried fruit
• ½ cup raw non-leafy or cooked vegetables
• 1 cup raw leafy vegetables (such as lettuce)
• ½ cup cooked beans or peas (such as lentils, pinto beans, and kidney beans)

Tips for Safe Handling of Fruits and Vegetables

Wash hands with warm water and soap for at least 20 seconds before and after handling food, especially fresh whole fruits and vegetables and raw meat, poultry and fish. Clean under fingernails, too.

Rinse raw produce in warm water. Don't use soap or other detergents. If necessary — and appropriate — use a small scrub brush to remove surface dirt.

Use smooth, durable and nonabsorbent cutting boards that can be cleaned and sanitized easily.

Wash cutting boards with hot water, soap and a scrub brush to remove food particles. Then sanitize the boards by putting them through the automatic dishwasher or rinsing them in a solution of 1 teaspoon (5 milliliters) of chlorine bleach to 1 quart (about 1 liter) of water. Always wash boards and knives after cutting raw meat, poultry or seafood and before cutting another food to prevent cross-contamination.

Store cut, peeled and broken-apart fruits and vegetables (such as melon balls) at or below 40 degrees Fahrenheit [Note (June 2002): "41 degrees" was changed to "about 40 degrees".] (5 degrees Celsius) — that is, in the refrigerator.

People whose immune systems may be compromised (for example, people who are very young or very old, have a chronic disease, or take certain medicines) should stick with pasteurized juices and cider. Pasteurization kills harmful levels of bacteria commonly found in food.

When buying from a salad bar, avoid fruits and vegetables that look brownish, slimy or dried out. These are signs that the product has been held at an improper temperature.

About the Author

www.fda.gov
FDA is A United States government body that oversees medical devices, including contact lenses, intraocular lenses, excimer lasers and eyedrops. In the US, these products must be approved by the FDA before they can be marketed.