The lists below show which fruits and vegetables are the best sources of vitamin A (carotenoids), vitamin C, folate, and potassium. Eat at least 2 servings of fruits and at least 3 servings of vegetables each day:

Sources of vitamin A (carotenoids)

  1. Orange vegetables like carrots, sweet potatoes, pumpkin
  2. Dark-green leafy vegetables such £~s spinach, collards, turnip greens
  3. Orange fruits like mango, cantaloupe, and apricots

Tomatoes

Sources of vitamin C

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1. Citrus fruits and juices, kiwi fruit, strawberries, cantaloupe

2. Broccoli, peppers, tomatoes, cabbage, potatoes

3. Leafy greens such as romaine lettuce, turnip greens, spinach

Sources of folate

  1. Cooked dry beans and peas, peanuts
  2. Oranges, orange juice
  3. Dark-green leafy vegetables like spinach and mustard greens, romaine lettuce
  4. Green peas

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Sources of potassium

  1. Baked white or sweet potato, cooked greens (such as spinach), winter (orange) squash
  2. Bananas, plantains, dried fruits such as apricots and prunes, orange juice
  3. Cooked dry beans (such as baked beans) and lentils

Aim for Variety

Try many colors and kinds. Choose any form: fresh, frozen, canned, dried, juices. All forms provide vitamins and minerals, and all provide fiber except for most juices-so choose fruits and vegetables most often. Wash fresh fruits and vegetables thoroughly before using. If you buy prepared vegetables, check the Nutrition Facts Label to find choices that are low in saturated fat and sodium.

Try serving fruits and vegetables in new ways:

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Raw vegetables with a low- or reduced-fat dip

Vegetables stir-fried in a small amount of vegetable oil

Fruits or vegetables mixed with other foods in salads, casseroles, soups, and sauces (for example, add shredded Vegetables when making meatloaf

Find ways to include plenty of different fruits and vegetables in your meals and snacks

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Buy wisely. Frozen or canned fruits and vegetables are sometimes best buys, and they are rich in nutrients. If fresh fruit is very ripe, buy only enough to use right away.

Store properly to maintain quality. Refrigerate most fresh fruits (not bananas) and vegetables (not potatoes or tomatoes) for longer storage, and arrange them so you 11 use up the ripest ones first. If you cut them up or open a can, cover and refrigerate afterward.

Keep ready-to-eat raw vegetables handy in a clear container in the front of your refrigerator for snacks or meals-on-the- g°-

Keep a day’s supply of fresh or dried fruit handy on the table or counter.

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Enjoy fruits as a naturally sweet end to a meal.

When eating out, choose a variety of vegetables at a salad bar.

Enjoy 5 a day-eat at least 2 servings of fruit and at least 3 servings of vegetables each day (see INDEX 8 for serving sizes).

Choose fresh, frozen, dried, or canned forms and a variety of colors and kinds.

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Choose dark-green leafy vegetables, orange fruits and vegetables, and cooked dry beans and peas often.

Keep food safe to eat

Foods that are safe from harmful bacteria, viruses, parasites, and chemical contaminants are vital for healthful eating. Safe means that the food poses little risk of forborne illness (see INDEX 13). Farmers, food producers, markets, food service establishments, and other food preparers have a role to keep food as safe as possible. However, we also need to keep and prepare foods safely in the home, and be alert when eating out.