Nutrient Information, Preparation Tips, and Recipes for Fruits and Vegetables

Want nutrient information on specific fruits and vegetables?

Want to know how to purchase and prepare fruits and vegetables?

Need some recipes that will provide you with at least one "official" serving of fruits and vegetables per helping?

Explore the materials below for more information.

A Taste of 5 A Day Cookbook

A Taste of 5 A Day Cookbook" is a collection of recipes by church members who participated in the Black Churches United for Better Health Project. This was a campaign that encouraged Americans to eat more fruit and vegetable servings a day to help prevent cancer and other chronic diseases. Fruits and vegetables contain vitamins, minerals, fiber, and other food related substances known to help prevent cancer. The National Cancer Institute produced guidelines for recipes that promoted the message. Recipes that meet all of the guidelines to increase fruits and vegetables, while being low in fat and sodium are Official Recipes.

Recipes in this cookbook have been analyzed and judged to meet recipe guidelines. These recipes are healthy ones that may help prevent certain types of cancers. Chapters include Appetizers, Soups, and Breads; Fruit Drinks/Beverages; Salads; Side Dishes; Vegetable Casseroles; Main Dishes; Desserts; and Making Your Way to 5 A Day, A Guide to Modifying Recipes. 138 pages.

A Taste of 5 A Day PDF

Up Where We Belong

Up Where We Belong" is a personal guide to promote healthful eating by helping you eat more servings of fruits and vegetables a day. This tool was developed for the NC Black Churches United for Better Health Project. You will learn about serving sizes, how to make changes in recipes to make them healthier, and how to overcome barriers that may keep you from eating more fruits and vegetables a day. In addition, this book contains great new recipes to help you on your way to eating more fruits and veggies. You will see that with a little thought it can be easy! 25 pages.

"Up Where We Belong" pdf

Coloring Up Pizza, Casseroles, Muffins and Salsa with Fruits and Vegetables

Recipes

Vegetables

Bell Peppers
Discover the Vitamin C and antioxidant benefits gained from eating bell peppers.

Cabbage
Cabbage is low cost, low calorie and packed with nutrients that help prevent cancer.

Onions
There are many varieties of onions; they help lower blood pressure and cholesterol and can be used in a wide variety of ways.

Squash
Many kinds of squash are pictured and described here for nutrient value and recipes given.

Sweet Potato
The difference between a yam and sweet potato is described here; along with nutrient information and tips for selecting and preparing.

Tomato
Tomatoes are low in calories, high in lycopene and come in many varieties described here along with helpful hints on selecting and preparing.

Fruits

Apple
Apples are available and come in a variety of forms. Learn how to select, store, and prepare apples.

Banana
Athletes love bananas because of the potassium and fast food nature of this fruit.

Berries
Blueberries, blackberries, strawberries and raspberries pack a powerful force fighting free radicals with antioxidant nutritional value.

Grapes
Grapes are a very popular dessert because they are lower in calories than most desserts, very sweet and nutrient dense. Varieties are described here.

Kiwifruit
This kiwifruit tip sheet tells how high they are on Vitamin C, gives tips for selecting them and creative ways to incorporate them into meals.

Orange
The many varieties of oranges are pictured here, the nutritional value described and tips given for including them at meals and for snacks.

Pear
Learn here how to recognize all kinds of pears and identify the best use.

Official 5 A Day Recipes

What are 5 A Day Recipes?

The National Cancer Institute produced guidelines for recipes that promote the 5-9 A Day message. Recipes that meet all the guidelines to increase fruit and vegetable use, while being low in fat and sodium, are Official 5 A Day Recipes. One helping of an official 5 A Day recipe is equal to one approved 5 A Day fruit and/or vegetable serving.

What is a serving?

1 medium piece of fruit
½ cup cooked or raw fruit or vegetable
¾ cup (6 ounces) 100% fruit juice
1 cup leafy greens
¼ cup dried fruit

5 A Day Recipes--provided by the CDC 5 A Day Program
This collection of over 80 5 A Day recipes is categorized by beverages, soups, breakfast items, salads, appetizers, entrees and desserts. Any recipe in this document provides at least 1 serving of a fruit or vegetable per helping.

5 A Day Recipes
Anyone needing to get more fruit and vegetables into the diet can receive helpful tips from this collection of 25 recipes, which are categorized by appetizers, salads, sides, entrees and desserts. . Any recipe in this document provides at least 1 serving of a fruit or vegetable per helping.

New 5 A Day Recipe book on the CDC 5 A Day website

Are you looking for tasty, creative ways to eat fruits and vegetables? Try the new 5 A Day cookbook which includes over 500 colorful, mouth watering recipes. Search for a recipe by using keywords such as quick and easy, low calorie, vegetarian, or by specific fruit or vegetable used. You'll find several types of cuisines like French, Greek, Italian, Mexican and Asian and you can search by type of meal or course.

Each recipe includes a complete nutrition analysis and meets the 5 A Day guidelines for low sodium (less than 480 mg) and low fat (less than 30%) per serving. In addition, every recipe contains at least one serving of fruit or vegetables .

Visit and find great recipes at:

http://www.cdc.gov/nccdphp/dnpa/5aday/recipes/index.htm