Nutrition Basics

Do you ever feel like you can't keep up with the changes in technology? Sometimes it seems that way with dietary advice, as if things are always changing. While it's true that the fields of diet and nutrition are areas of evolving research, there are some basic concepts you can keep in mind. By knowing these basics, you will be better equipped to sort through nutrition research and dietary advice.

Food Groups

Are you interested inhealthy eating and having a balanced diet? If so, you'll want to learn more about food groups.

You may have grown up with the "Basic 4": dairy group, meat group, grain group, and the fruits and vegetables group. As nutrition science has changed, so have these food groups.

What are the basic food groups?

Foods are grouped together when they share similar nutritional properties. The groups below are based on the Dietary Approaches to Stop Hypertension (DASH) eating plan. Depending on the plan you choose, you might find the food groups arranged with some slight differences. For example, MyPyramid has a meat and beans group instead of a meat, poultry, and fish group.

How much of each food group should I eat?

To learn this, you'll want to refer to a healthy eating plan. A healthy eating plan will show you how much you need from each food group to stay within your calorie needs and promote good health. A healthy eating plan can also help you learn—

• How many calories you need each day.
• How much of each food equals a portion.
• How to make healthy choices in each food group.

What are some examples of healthy eating plans?

Two examples of healthy eating plans are identified by the Dietary Guidelines for Americans 2005:

MyPyramid.gov (based on The USDA Food Guide) The DASH Eating Plan

Which eating plan should I choose?

Either can work for you. Both are healthy eating plans that—

• Focus on fruits, vegetables, whole grains, and low-fat or fat-free milk and milk products.
• Include lean meats, poultry, fish, beans, eggs, and nuts.
• Are low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
• Can provide your daily calorie needs (when you choose the recommended amounts).

Choose the meal plan that works best for you.

For example, if you want recommendations specific to you, you might choose MyPyramid.gov by visiting the My Pyramid Plan and entering your age, sex, height, weight, and physical activity level.

Here's some more information to help you choose:

How do foods with extra fats or sugars fit?

Some foods contain added fats or sugars. Both food plans have categories to help you include these foods in your diet occasionally. The DASH plan has a fats and oils category and a sweets and added sugars category. MyPyramid.gov has an oils category and a discretionary calories category.

Water: Meeting Your Daily Fluid Needs

Ever notice how lifeless a house plant looks when you forget to water it? Just a little water and it seems to perk back up. Water is just as essential for our bodies because it is in every cell, tissue, and organ in your body. That's why getting enough water every day is important for your health.

Healthy people meet their fluid needs by drinking when thirsty and drinking fluids with meals. But, if you're outside in hot weather for most of the day or doing vigorous physical activity, you'll need to make an effort to drink more fluids.

Where do I get the water I need?

Most of your water needs are met through the water and beverages you drink. You can get some fluid through the foods you eat. For example, broth soups and other foods that are 85% to 95% water such as celery, tomatoes, oranges, and melons.

What does water do in my body?

Water helps your body with the following:

• Keeps its temperature normal.
• Lubricates and cushions your joints.
• Protects your spinal cord and other sensitive tissues.
• Gets rid of wastes through urination, perspiration, and bowel movements.

Why do I need to drink enough water each day?

You need water to replace what your body loses through normal everyday functions. Of course, you lose water when you go to the bathroom or sweat, but you even lose small amounts of water when you exhale. You need to replace this lost water to prevent dehydration.

Your body also needs more water when you are—

• In hot climates.
• More physically active.
• Running a fever.
• Having diarrhea or vomiting.

To help you stay hydrated during prolonged physical activity or when it is hot outside, the Dietary Guidelines for Americans 2005 recommend these two steps:

• Drink fluid while doing the activity.
• Drink several glasses of water or other fluid after the physical activity is completed.1

Also, when you are participating in vigorous physical activity, it's important to drink before you even feel thirsty. Thirst is a signal that your body is on the way to dehydration. For more information, visit Fit Facts, Healthy Hydration from the American Council on Fitness.*(PDF-1.4Mb)

Some people may have fluid restrictions because of a health problem, such as kidney disease. If your healthcare provider has told you to restrict your fluid intake, be sure to follow that advice.

Tips for Increasing Your Fluid Intake by Drinking More Water

Under normal conditions, most people can drink enough fluids to meet their water needs. If you are outside in hot weather for most of the day or doing vigorous activity, you may need to increase your fluid intake.

If you think you're not getting enough water each day, the following tips may help:

• Carry a water bottle for easy access when you are at work or running errands.
• Freeze some freezer-safe water bottles. Take one with you for ice-cold water all day long.
• Choose water instead of sugar-sweetened beverages. This tip can also help with weight management. Substituting water for one 20-ounce sugar-sweetened soda will save you about 240 calories.
• Choose water instead of other beverages when eating out. Generally, you will save money and reduce calories.
• Give your water a little pizzazz by adding a wedge of lime or lemon. This may improve the taste, and you just might drink more water than you usually do.

Do sugar-sweetened beverages count?

Although beverages that are sweetened with sugars do provide water, they usually have more calories than unsweetened beverages. To help with weight control, you should consume beverages and foods that don't have added sugars.

Examples of beverages with added sugars:

• Fruit drinks.
• Some sports drinks.
• Soft drinks and sodas (non-diet).

Visit Rethink Your Drink for more information about the calories in beverages and how you can make better drink choices to reduce your calorie intake.

Sources

1HHS & USDA. Dietary Guidelines for Americans, 2005. Chapter 2: Adequate Nutrients Within Calorie Needs. Accessed online May 24, 2007: http://www.health.gov/dietaryguidelines/dga2005/document/html/chapter2.htm

U.S. National Library of Medicine & NIH. MedlinePlus Medical Encyclopedia: Water in Diet. http://www.nlm.nih.gov/medlineplus/ency/article/002471.htm

Dietary Fat

What counts as fat? Are some fats better than other fats? While fats are essential for normal body function, some fats are better for you than others. Trans fats, saturated fats and cholesterol are less healthy than polyunsaturated and monounsaturated fats.

How much total dietary fat do I need?

The Dietary Guidelines for Americans 2005 recommend that Americans keep their total fat intake within certain limits. This limit is defined as a percentage of your total calorie needs.

You can meet this recommendation by following a healthy meal plan that meets your calorie needs and is designed to provide 20% to 35% of calories from total fat.

The USDA Food Guide (My Pyramid.gov) and DASH eating plan are examples of healthy meal plans that can meet your calorie needs and provide the right amounts of fat.

• MyPyramid.gov lets you enter your age, sex, height, weight, and activity level to get a meal plan specific to your calorie needs.
• DASH (Dietary Approaches to Stop Hypertension) Eating Plan (PDF-980k) provides a healthy eating plan with menu examples and recipes to get you started.

If you have children, you may be concerned about whether they should watch their fat intake. For proper growth, children and teens need healthy diets that provide the recommended fat intakes.

Children less than 2 years of age need more calories due to rapid growth and development. For this reason, nonfat and low-fat milks are not recommended for children two years and under.1

Quick Q& A

If some fats are healthier than others, can I eat as much of these fats as I want?

No, it's best to keep your total fat intake between 20 and 35% of your total calories each day.

A healthy eating plan such as MyPyramid (link) or the DASH eating plan (link) contain between 20 and 35% of calories as fat. Check out these plans to get the right amounts of fat you need each day.

More Information on Fats

• Trans Fat
• Saturated Fat
• Cholesterol
• Polyunsaturated Fats and Monounsaturated Fats

Carbohydrates

Not sure what to think about carbohydrates these days? You've come to the right section. Here are the facts to separate the hype from the truth about carbohydrates.

Check out the following topics:

• What are carbohydrates?
• What are the types of carbohydrates?
• Complex Carbohydrates
• Dietary fiber
• Simple carbohydrates (sugars)
• How much carbohydrate do I need?

What are carbohydrates?

Your body uses carbohydrates (carbs) to make glucose which is the fuel that gives you energy and helps keep everything going.

Your body can use glucose immediately or store it in your liver and muscles for when it is needed.

You can find carbohydrates in the following:

• Fruits
• Vegetables
• Breads, cereals, and other grains
• Milk and milk products
• Foods containing added sugars (e.g., cakes, cookies, and sugar-sweetened beverages).

Healthier foods higher in carbohydrates include ones that provide dietary fiber and whole grains as well as those without added sugars.

What about foods higher in carbohydrates such as sodas and candies that also contain added sugars? Those are the ones that add extra calories but not many nutrients to your diet.

What are the types of carbohydrates?

There are two main types of carbohydrates:

• Complex carbohydrates
• Simple carbohydrates

Complex Carbohydrates

Starch and dietary fiber are the two types of complex carbohydrates.

Starch must be broken down through digestion before your body can use it as a glucose source.

Quite a few foods contain starch and dietary fiber such as breads, cereals, and vegetables:

• Starch is in certain vegetables (i.e., potatoes, dry beans, peas, and corn).
• Starch is also found in breads, cereals, and grains.
• Dietary fiber is in vegetables, fruits, and whole grain foods.

Dietary Fiber

You may have seen dietary fiber on the label listed as soluble fiber or insoluble fiber.

Soluble fiber is found in the following:

• Oatmeal
• Oat bran
• Nuts and seeds
• Most fruits (e.g., strawberries, blueberries, pears, and apples)
• Dry beans and peas

Insoluble fiber found in the following:

• Whole wheat bread
• Barley
• Brown rice
• Couscous
• Bulgur or whole grain cereals
• Wheat bran
• Seeds
• Most vegetables
• Fruits

Which type is best? Both! Each has important health benefits so eat a variety of these foods to get enough of both. You're also more likely to get other nutrients that you might miss if you just chose 1 or 2 high-fiber foods.

How much dietary fiber do I need each day?

It's recommended that you get 14 grams of dietary fiber for every 1,000 calories that you consume each day. If you need 2,000 calories each day, you should try to include 28 grams of dietary fiber.

To find out how many calories you need each day, visit MyPyramid.gov and enter your age, sex, height, weight, and activity level in the My Pyramid Plan tool. Then refer to the Easy Fiber Estimator to find how many grams you need.

At first, you may find it challenging to eat all of your daily fiber grams. Just take it slowly and try to choose higher-fiber foods more often. Over time, you'll gradually be eating more fiber!

Try these tips to jumpstart your intake of dietary fiber:

• Choose whole fruits more often than fruit juice. Fresh, frozen, or canned—it doesn't matter— they all count!
• Try to eat two vegetables with your evening meal.
• Keep a bowl of veggies already washed and prepared your refrigerator—try carrots, cucumbers, or celery for a quick snack.
• Make a meal around dried beans or peas (also called legumes) instead of meat. Check www.fruitsandveggiesmatter.gov for some new ideas.
• Choose whole grain foods more often. Take a look at the "whole grains buzz words list" below to help you decide. A good guide is to make at least ½ of your grain choices be whole grains.
• Start your day with a whole grain breakfast cereal low in added sugar. Top your cereal with fruit for even more fiber. While bananas may come to your mind first, you can add even more variety by also trying sliced peaches or berries. You can often find these fruits year-round in the frozen foods section of your grocery store.

Whole Grain "Buzz Words"

The Dietary Guidelines for Americans recommend that you try to make at least half of your daily grain choices as whole grains.

You can find out if the food you are eating is made of whole grains by looking at the ingredients list of the food label. The whole grain should be the first ingredient listed. The following are some examples of how whole grains could be listed:

• brown rice
• buckwheat
• bulgur (cracked wheat)
• millet
• wild rice
• popcorn*
• quinoa
• triticale
• whole-grain barley
• whole-grain corn
• whole oats/oatmeal
• whole rye
• whole wheat

Popcorn is a whole grain that can have added fat and salt. Try air-popping your popcorn to avoid these extras. If you're buying microwave popcorn, look for a lower-fat variety. You may also want to try the snack size bag to help with portion control.

Grains Galore!

Here are some explanations of less-familiar grains:3

Bulgur. A staple of Middle Eastern dishes. Bulgur wheat consists of kernels that have been steamed, dried, and crushed. It has a tender and chewy texture.

Millet. A staple grain in parts of Africa and Asia. Millet comes in several varieties and has a bland flavor that is a background to other seasonings.

Quinoa. A grain that has been traditionally used in South American cuisine. Its texture has been compared to that of couscous.

Triticale. A grain that is a hybrid of wheat and rye. It comes in several varieties including whole berry, flakes, and flour.

Simple Carbohydrates

Simple carbohydrates include sugars found naturally in foods such as fruits, vegetables milk, and milk products. Simple carbohydrates also include sugars added during food processing and refining.4 What's the difference? In general, foods with added sugars have fewer nutrients than foods with naturally-occurring sugars.

How can I avoid added sugars?

One way to avoid these sugars is to read the ingredient lists on food labels.

Look for these ingredients as added sugars:5

• Brown sugar
• Corn sweetener
• Corn syrup
• Dextrose
• Fructose
• Fruit juice concentrates
• Glucose
• High-fructose corn syrup
• Honey
• Invert sugar
• Lactose
• Maltose
• Malt Syrup
• Molasses
• Raw sugar
• Sucrose
• Sugar
• Syrup

If you see any of these in the ingredient list, you know the food has added sugars. The closer to the top of the list, the more of that sugar is in the food.

You can learn more about sugars on the food label by visiting How to Understand and Use the Nutrition Facts Label.

Other tips for avoiding added sugars include—

• Choose water instead of sugar-sweetened sodas.
• Choose 4 fluid ounces (1/2 cup) of 100% fruit juice rather than a fruit drink.
• Have a piece of fruit for dessert and skip desserts with added sugar.
• Choose breakfast cereals that contain no or less added sugars.
• If you want to learn more about avoiding added sugar in what you drink, check out Re-think your Drink.

You probably already know sugars and starches can play a role in causing cavities. But it's worth mentioning again, particularly as far as kids are concerned. Be sure to also brush, floss, and drink fluoridated water to help prevent cavities.

How much carbohydrate do I need?

Your best approach is to follow a meal plan that gives you 45% to 65% of the calories as carbohydrates. How do you do this? Check out these two meal plans: MyPyramid.gov or DASH eating plan. Both of these can give you the calories you need and the right amounts of carbohydrate.

• MyPyramid.gov lets you enter your age, sex, height, weight, and activity level to get a meal plan specific to your calorie needs.
• DASH (Dietary Approaches to Stop Hypertension) Eating Plan(PDF-980k) provides a healthy eating plan with menu examples and recipes to get you started.
• HHS Health Facts: Choose Carbohydrates Wisely(PDF-96k) explains why It's important to choose carbohydrates wisely.

Sources

• Dietary Guidelines for Americans, 2005 (pg 25).
• DHHS, A Healthier You, (pg 43).
• Barron's Food Lover's Companion. Copyright © 2001 by Barron's Educational Series, Inc.
• U.S. National Library of Medicine & NIH. MedlinePlus Medical Encyclopedia: Carbohydrates.
• DHHS, A Healthier You, (pg 55).

Protein

What do you think about when you hear the word protein? Maybe it's an ad for some protein shake that promises massive muscles? Or is it the last high-protein diet craze you read about? With all this talk about protein, you might think Americans were at risk for not eating enough. In fact, most of us eat more protein than we need. Protein is in many foods that we eat on a regular basis.

This section will help you learn more about protein. You'll find information about what foods have protein and what happens when we eat more protein than we need.

To continue, check out the following topics:

What is Protein?

Proteins are part of every cell, tissue, and organ in our bodies. These body proteins are constantly being broken down and replaced. The protein in the foods we eat is digested into amino acids that are later used to replace these proteins in our bodies.

Protein is found in the following foods:

• meats, poultry, and fish
• legumes (dry beans and peas)
• tofu
• eggs
• nuts and seeds
• milk and milk products
• grains, some vegetables, and some fruits (provide only small amounts of protein relative to other sources)

As we mentioned, most adults in the United States get more than enough protein to meet their needs. It's rare for someone who is healthy and eating a varied diet to not get enough protein.

What are the types of protein?

Proteins are made up of amino acids. Think of amino acids as the building blocks. There are 20 different amino acids that join together to make all types of protein. Some of these amino acids can't be made by our bodies, so these are known as essential amino acids. It's essential that our diet provide these.

In the diet, protein sources are labeled according to how many of the essential amino acids they provide:

• A complete protein source is one that provides all of the essential amino acids. You may also hear these sources called high quality proteins. Animal-based foods; for example, meat, poultry, fish, milk, eggs, and cheese are considered complete protein sources.

• An incomplete protein source is one that is low in one or more of the essential amino acids. Complementary proteins are two or more incomplete protein sources that together provide adequate amounts of all the essential amino acids.

For example, rice contains low amounts of certain essential amino acids; however, these same essential amino acids are found in greater amounts in dry beans. Similarly, dry beans contain lower amounts of other essential amino acids that can be found in larger amounts in rice. Together, these two foods can provide adequate amounts of all the essential amino acids the body needs.

Quick Q& A Is it true that complementary proteins must be eaten together to count as a complete protein source?

In the past, it was thought that these complementary proteins needed to be eaten at the same meal for your body to use them together. Now studies show that your body can combine complementary proteins that are eaten within the same day.1

How much protein do I need?

Maybe you've wondered how much protein you need each day. In general, it's recommended that 10–35% of your daily calories come from protein. Below are the Recommended Dietary Allowances (RDA) for different age groups.2

Here are examples of amounts of protein in food:

• 1 cup of milk has 8 grams of protein
• A 3-ounce piece of meat has about 21 grams of protein
• 1 cup of dry beans has about 16 grams of protein
• An 8-ounce container of yogurt has about 11 grams of protein

Added together, just these four sources would meet the protein needs of an adult male (56 grams). This doesn't count all the other foods that add smaller amounts of protein to his diet.

Rather than just focusing on your protein needs, choose an overall healthy eating plan that provides the protein you need as well as other nutrients.

MyPyramid.gov is a Web site that lets you enter your age, sex, height, weight, and activity level to determine your calorie needs and get a customized meal plan right for you. This plan will also tell you the amounts you need from the meat and beans group and the milk group, which are foods to help meet your protein needs.

DASH (Dietary Approaches to Stop Hypertension) Eating Plan(PDF-980k) provides a healthy eating plan with menu examples and recipes to get you started.

To help you get the amounts of protein you need:

• Compare the amount of meat, poultry, fish, eggs, legumes, nuts, and seeds you are eating per day to what is recommended. As an example, if you refer to MyPyramid.gov, a 48-year-old female who is active less than 30 minutes a day only needs about 5 ounces each day from the meat and beans group. Some pre-cut slices of meat and poultry, such as a pork chop or chicken breast, can be four to five ounces each. You can see how it would be easy to eat too much.
• Save your money and don't buy the protein supplements. If you're healthy, you probably get all the protein you need from your diet.

To help you make lower-fat protein choices —

• Choose meats that are leaner cuts and trim away any fat you can see. For chicken and turkey, remove the skin to reduce fat.
• Substitute pinto or black beans for meat in chili and tacos.
• Choose low-fat or fat-free milk and yogurt.
• Choose low-fat or fat-free cheese.
• Choose egg whites or pasteurized egg white products.

What if I am a vegetarian?

Because some vegetarians avoid eating all (or most) animal foods, they must rely on plant-based sources of protein to meet their protein needs. With some planning, a vegetarian diet can easily meet the recommended protein needs of adults and children.

MyPyramid.gov includes meal planning resources for vegetarians. See Vegetarian Choices and Vegetarian Diets for more information.

Is there any harm in getting more protein than I need?

Most people eat more protein than they need without harmful effects However, protein contributes to calorie intake, so if you eat more protein than you need, your overall calorie intake could be greater than your calorie needs and contribute to weight gain.

Besides that, animal sources of protein can be sources of saturated fat which has been linked to elevated low-density lipoprotein (LDL) cholesterol, a risk factor for heart disease.

In addition, for people with certain kidney diseases, a lower-protein diet may be recommended to help prevent an impairment in kidney function.

Source: NIH Medical Encyclopedia

Sources

• Position of the American Dietetic Association and Dietitians of Canada: Vegetarian diets. JADA, 2003; 103(6) 748 – 765.
• Source for Acceptable Macronutrient Distribution Range (AMDR) reference and RDAs: Institute of Medicine (IOM) Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. This report may be accessed via www.nap.edu*

Vitamins and Minerals

Vitamins are organic substances (made by plants or animals), minerals are inorganic elements that come from the earth; soil and water and are absorbed by plants. Animals and humans absorb minerals from the plants they eat. Vitamins and minerals are nutrients that your body needs to grow and develop normally.

Vitamins and minerals, have a unique role to play in maintaining your health. For example Vitamin Dhelps your body absorb the amount of calcium (a mineral) it needs to form strong bones. A deficiency in vitamin D can result in a disease called rickets (softening of the bones caused by the bodies inability to absorb the mineral calcium.) The body cannot produce calcium; therefore, it must be absorbed through our food. Other minerals like chromium, copper, iodine, iron, selenium, and zinc are called trace minerals because you only need very small amounts of them each day. The best way to get enough vitamins is to eat a balanced diet with a variety of foods. You can usually get all your vitamins from the foods you eat.

NIH, Vitamin and Mineral Supplement Fact Sheets

These fact sheets provide information about the role of vitamins and minerals in health and disease:

• Calcium
• Chromium
• Folate
• Iron
• Magnesium
• Selenium
• Vitamin A
• Vitamin B6
• Vitamin B12
• Vitamin D
• Vitamin E
• Vitamin K: Interactions with Coumadin (PDF-39k)
• Zinc

Many products are marketed as dietary supplements. It is important to remember that supplements include vitamins and minerals, as well as herbs, botanicals and other substances. For more information about dietary supplements see:

• Dietary Supplements
• Frequently Asked Questions

Related Videos

Dr. Marc Bessler, an Obesity Expert at New York-Presbyterian Hospital, discusses basic nutrition needs (and how they can vary) in this video from BigThink:

Related Information

CDC, Calcium and Bone Health

Bones play many roles in the body. They provide structure, protect organs, anchor muscles, and store calcium. Adequate calcium consumption and weight bearing physical activity build strong bones, optimizes bone mass, and may reduce the risk of osteoporosis later in life.

CDC, Folic Acid

Folic acid is a B vitamin. It is used in our bodies to make new cells. If a woman has enough folic acid in her body before she is pregnant, it can help prevent major birth defects of her baby's brain and spine.

CDC, Iron and Iron Deficiency

Iron is a mineral needed by our bodies. Iron is a part of all cells and does many things in our bodies. For example, iron (as part of the protein hemoglobin) carries oxygen from our lungs throughout our bodies. Having too little hemoglobin is called anemia. Although anemia has a number of causes, iron deficiency anemia is the most common type of anemia.

Sodium and Potassium (PDF-150k)

Nearly all Americans eat too much salt (sodium). Most of the salt comes from eating processed foods (75%), or adding salt to food while cooking and using the salt shaker at meals (5% to 10%). On average, the more salt a person eats, the higher his or her blood pressure.

Fruits and Vegetables

"Eat your fruits and vegetables." You've likely heard this statement since childhood. Research shows why it is good advice:

• Healthy diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases.
• Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.
• Most fruits and vegetables are naturally low in fat and calories and are filling.

Need some new ideas for adding more fruits and vegetables to your daily diet?

• Check out Fruits & Veggies Matter for tips, recipes, and more! You can find easy ways to add more fruits and vegetables into your daily eating patterns. Visit the fruit and vegetable of the month pages to find seasonal fruits and vegetables, preparation tips, and great recipes.
• In addition, you can find many new ideas in our recipe database. The database enables you to find exciting fruit and vegetable recipes that fit your needs. Searching by meal, by ingredient, or by cooking needs is easy.

Not sure how many fruits and vegetables you should be eating each day?

• Visit Fruits & Veggies Matter's fruit and vegetable calculator. Here you can calculate your fruit and vegetable recommendations based on your calorie needs for your age, sex, and activity level. This site also has helpful tips and photographs of 1/2 cup and 1 cup fruit and vegetable examples.
• You can also visit MyPyramid.gov to find more information about vegetable sub-groups and tips and ideas for fitting healthy foods into an overall eating plan.

Curious as to whether fruits and vegetables can help you manage your weight?

• Take a look at this How to Use Fruits and Vegetables to Help Manage your Weight brochure and learn about fruits and vegetables and their role in your weight management plan. Tips to cut calories by substituting fruits and vegetables are included with meal-by-meal examples. You will also find snack ideas that are 100 calories or less. With these helpful tips, you will soon be on your way to adding more fruits and vegetables into your healthy eating plan.

Related Resources

The State Indicator Report on Fruits & Vegetables, 2009 provides national and state-specific information on fruit and vegetable (F&V) consumption and policy and environmental supports. The behavioral indicators are derived from objectives for F&V outlined in Healthy People 2010. The policy and environmental indicators measure a state's ability to support the consumption of F&V through increased access, availability, and reduced price in schools and communities. The report can be used to inform decision makers and track progress.

The National Action Guide (PDF-160k) summarizes the national data on F&V consumption, policy, and environmental supports and provides potential actions that government and business leaders, coalitions, community-based organizations, and professionals can take to improve Americans' nutrition along with resources for taking action.