A. Various factors can affect the nutritional value of fruits and vegetables. Examples of these factors include the timing of picking, the weather conditions, exposure to sunlight and storage conditions. Because produce is usually picked when it is close to ripe, the nutritional value of ripe and unripe produce (as bought) is likely to be very small.

A. Although nutrient levels can start to decline after fruit and veggies are harvested, this can be minimized by proper storage or processing. Fresh fruits and veggies are picked, packed and distributed very quickly so that the freshest items are available for sale. Frozen, canned, dried and 100% pure juice products are processed just after harvesting, which means that the freshness is locked in. After buying them, storing, handling and cooking fruits and veggies properly will help to preserve their nutrients (check out our Preparation & Cooking tips for more information).

A. No. Whole fruit and vegetables contain additional beneficial substances, such as fibre and phytochemicals that cannot be replicated in a tablet. It is better to focus on getting more vegetables and fruit into your diet as part of living a healthy lifestyle, rather than to rely on supplements. Eating a minimum of 5-a-Day is crucial to your health whether you take supplements or not!

A. Food processing and transport (especially by air and road) consumes energy and fuel and releases greenhouse gasses. As a shopper, you are able to make healthy vegetable and fruit choices that are more environmentally friendly. Reduce the environmental cost of vegetable and fruit consumption by:

• Grow your own vegetables and fruit. For more information, see our Grow Your Own page.
• Buying fresh produce which is local and in season (see our Seasonal Availability Charts ).
• Source food locally e.g. from farmers/organic markets.
• Minimise the number of plastic bags used when buying vegetables and fruit. Take your own natural fibre bags with you on trips to the green grocer or local farmers market.
• Avoid buying highly processed vegetables and fruit.

A. The most efficient way to decrease the carbon footprint of your diet is to eat less beef. Raising cattle is exceptionally energy intensive, with the ratio of fossil-fuel energy expended to yield food energy being as high as 80 to 1 for beef, versus 2 to 1 for most produce such as grains, vegetables and fruit. It is estimated that substituting only one day per week’s meat and dairy intake with chicken, fish or vegetables may reduce yearly greenhouse gas emissions by an amount equivalent to that generated by driving 1600 kilometres!

A. Yes, eating green is good for you! Foods with a high carbon cost - such as red meat, dairy products, pork and processed snacks – are also often high in fats and kilojoules. A ‘green’ diet would include mostly vegetables, fruit, whole grains, fish and lean meats – a diet that is good for the environment and good for you!

A. All individuals should aim to eat at least 5 servings of a variety of vegetables and fruit for better health and disease prevention; however diets that are designed to help people manage their diabetes and/or their weight are precisely calculated for their carbohydrate and energy content. In these cases, the type of vegetables and fruit, but also the number of servings and the size of the serving in context of the total diet (other foods such as whole grains and cereals providing additional fibre, the amount of water, etc.) will influence the recommendations for these specialised diets. A registered dietitian has the necessary qualifications to assist in special diet planning.

A. Fruit juices are sold either as pure (unsweetened) or sweetened. Once the amount of sugar already present in the juice is taken into account, sugar may be added to the fruit pulp for two reasons:
1. To thin the pulp. Fruit pulps such as guava and mango are too thick to drink so deflavoured apple, pear and grape juice is added to thin the pulp into a drinkable liquid.
2. To increase the sweetness. Deflavoured apple, pear or grape juice may be added as many consumers prefer a sweeter fruit juice. Sucrose may be used instead of deflavoured juice to reduce costs.

A. Yes, all fruit juice contains sugar because fruit itself naturally contains sugar. The natural sugar content of fruit is between 8% and 12%, but the actual levels vary from fruit to fruit and with the stage of ripeness of the fruit as well as the geographical location where the fruit was grown.

Some form of sugar, based on the amount already present in the juice, is also added to the fruit pulp when making commercial fruit juice and serves two main purposes. The first is that deflavoured apple, pear or grape juice is added to fruit pulps such as guava and mango to obtain a drinkable fruit juice. This is because these fruits generally contain so much pulp, that they are too thick to drink and so need to be diluted. Deflavoured apple, pear or grape juice is obtained during the process of concentration of the juice, as the flavour compounds are volatile and so are lost during the first steps of concentration. The second reason for adding deflavoured apple, pear or grape juice, is because many consumers demand a sweeter product than the natural juice sweetness. Sucrose, usually in the form of a sugar syrup, is used instead of deflavoured juice to obtain a cheaper beverage such as a nectar or fruit drink. The regulations have a set sugar content for the different types of fruit juice.

5-a-Day only allows a daily single 200mL serving of fresh fruit/vegetable juice and 100% pure unsweetened fruit/vegetable juice as part of the 5-a-Day programme.

A. In South Africa, there are specific regulations relating to fruit/vegetable juices and what they may contain in terms of additives and preservatives, and that sets definitions for what a fruit/vegetable juice must be called, based on its composition. It is important to note that there is a large variation from ‘fresh fruit/vegetable juice’ that is 100% fruit/vegetable juice that has been freshly squeezed, to ‘fruit squash’ that contains only 24% fruit juice. Only fresh fruit/vegetable juice and 100% pure unsweetened (still or carbonated) fruit/vegetable juice is permitted to be included as a single 200mL serving towards your 5-a-Day goal.

• Fresh Fruit Juice: This is fruit juice that is generally freshly squeezed in the store where it is sold and has no additives, so is preserved only by refrigeration. For food safety reasons, the regulations in South African, only allow a fruit juice to be called a ‘fresh fruit juice’, if no more than two hours elapses between the time the juice is extracted from the fruit and the time that it is sold or consumed. 5-a-Day allows for 1 serving of your daily minimum of 5 servings of vegetables and fruit to come from a 200mL serving of fresh fruit/vegetable juice or 100% pure unsweetened fruit/vegetable juice – the remaining servings should come from fresh or frozen vegetables and/or fruit.
• 100% Pure Fruit Juice: This is undiluted, unsweetened fruit/vegetable juice, puree or concentrate usually extracted from the fruit/vegetable by mechanical means. Acidifying agents permitted by the regulations, and in some cases carbon dioxide, are then added. Finally, it is heat treated by pasteurisation or ultra heat treatment (UHT) to preserve the juice. This fruit/vegetable juice can also be made by adding water and natural essence, natural flavourants or nature identical flavourants to fruit/vegetable concentrate, to reconstitute the juice to its original standard strength. It is important to note that no extra sugar is added to this juice. 5-a-Day allows for 1 serving of your daily minimum of 5 servings of vegetables and fruit to come from a 200mL serving of fresh fruit/vegetable juice or 100% pure unsweetened fruit/vegetable juice – the remaining servings should come from fresh or frozen vegetables and/or fruit.
• 100% Sweetened Fruit Juice: In these juices, varying amounts of 100% pure fruit juice is mixed with up to 5% (m/m) of sweeteners that are permitted for use in the regulations. This type of fruit juice is not permitted as part of the 5-a-Day programme.
• Fruit Nectar: This is a mixture of 20% to 90% fruit pulp or concentrate together with sugar and water (sugar syrup), in order to give a final sugar level in the fruit juice of about 7.5% – 12.5%. The percentage of pulp or concentrate that has to be used in a fruit nectar is specified in the regulations for each type of fruit. This type of fruit juice is not permitted as part of the 5-a-Day programme.
• Fruit Squash: Fruit squash, according to the South African regulations, contains 24% of fruit juice mixed with sugar syrup to give a final sugar concentration of about 40%. Fruit squashes are diluted with water prior to use. As the fruit squash bottle is opened, partly used and then stored, fruit squashes always contain a preservative. This type of fruit juice is not permitted as part of the 5-a-Day programme.

A. Heat-sensitive nutrients such as vitamin C and the B vitamins may be partially destroyed during the heat treatment used to preserve the fruit/vegetable juice, but these nutrients are legally allowed to be restored to the product, as long as they are correctly labelled. The benefit of microbiologically safe fruit/vegetable juice, that is the purpose of the heat treatment, outweighs the loss of some of the vitamins. 5-a-Day allows for 1 serving, of your minimum 5 servings of vegetables and fruit a day, to come from fresh fruit/vegetable juice or 100% pure, unsweetened fruit/vegetable juice (either still or carbonated). The remaining minimum 3 servings must come from fresh or frozen.

A. All fruit/vegetable juices, except freshly squeezed fruit juice, are either pasteurised or undergo ultra heat treatment (UHT) to preserve them. The heat processing destroys the enzymes that are naturally found in the fruit/vegetables, which can cause the juice to spoil and discolour and also kills any spoilage micro-organisms and pathogens that may be found in fruit/vegetables. Modern pasteurisation has minimal harmful effects on the taste, physical and nutritional content of the juice and the UHT process is highly controlled to produce a product of consistent quality. In the case of fresh fruit juice, which is usually squeezed from the fruit at the point of sale, the law requires that for food safety reasons, no more than 2 hours can elapse between the extraction of the juice and the sale and consumption of the juice.

A. Fruit juice starts to deteriorate as soon as it is extracted from the fruit as a result of enzyme action and bacterial spoilage. Extracted fruit juice that is left to stand for long periods out of a fridge will start to ferment and discolour. To avoid fermentation, deterioration or discolouring, the best quality fruit juice is made by minimising the time between the extraction of the juice and bottling/canning.

A. The juice extracted from the fruit in the process of making fruit juice, is naturally cloudy or opaque but it can be made clear by filtering the juice. The extracted juice or pulp is filtered through a muslin cloth or a stainless steel filter and in some cases enzymes are used to clarify the juice. The reason that fruit juice is filtered is because some consumers prefer a clear fruit juice.

A. To gain excess body fat, we must eat and drink more kilojoules than the body actually needs. The kilojoules that aren’t needed for bodily functions are then stored as fat. So to lose weight, we must ensure that we eat and drink fewer kilojoules than we need. Bearing this in mind, any food or drink that contains kilojoules and that is consumed in excessive quantities can lead to weight gain.

Fresh fruit/vegetable juice and 100% pure unsweetened fruit/vegetable juice is higher in kilojoules than whole fruit, but fresh fruit/vegetable juice and 100% pure unsweetened fruit/vegetable juice can still be enjoyed in controlled quantities as part of a balanced eating plan. In the design of diabetic or weight loss diets, in which carbohydrate and energy exchanges are precisely calculated, the type of vegetables and fruit, but also the number of servings and the size of the serving in context of the total diet (other foods such as whole grains and cereals providing additional fibre, the amount of water, etc.) will influence the recommendations for these specialised diets. A registered dietitian has the necessary qualifications to assist in special diet planning.

It must be remembered that everyone, including those on a weight loss programme, should eat at least 5 servings of a variety of vegetables and fruit a day for better health, but the focus should be on fresh and frozen vegetables and fruit.

A. No, the 5-a-Day for Better Health TRUST recommends that at least 3 of the 5 minimum daily servings of vegetables and fruit must come from fresh or frozen options. The 5-a-Day programme allows for only one of the minimum 5 servings of vegetables and fruit to be in the form of a 200mL serving of a fresh fruit/vegetable juice or 100% pure unsweetened fruit/vegetable juice - the focus must always be on eating plenty of fresh or frozen vegetables and fruit.

A. Yes, 5-a-Day allows for 1 of your minimum 5 servings of vegetables and fruit each day to come from a 200mL serving of fresh fruit/vegetable juice or 100% pure unsweetened fruit/vegetable juice – still or carbonated. It appears however, that carbonation raises a number of health concerns amongst both the consumer and health professionals, but a detailed scientific literature review shows that these concerns are generally unfounded. The choice between drinking still or carbonated fresh fruit/vegetable juice or 100% pure unsweetened fruit/vegetable juice is therefore left to the individual. 5-a-Day promotes that at least 3 of your daily vegetable and fruit servings must come from fresh or frozen options. Download our 5-a-Day Fruit/Vegetable Juice Q&A for more information on fruit and vegetable juice.

A. Yes! The good news is that a 200ml serving of fruit juice does count towards your 5-a-Day, bearing in mind that at least 3 of your 5-a-Day must come from fresh or frozen vegetables or fruit. It is important to note that only freshly squeezed and 100% pure unsweetened fruit and vegetable juices (both carbonated and non-carbonated) count, so be sure to check the wording on the label carefully.

A. The festive season is notoriously difficult for maintaining healthy eating habits, but it is possible to enjoy yourself without the guilt by making smart choices. Choose dishes with plenty of vegetables and fruit over rich, heavy dishes. At parties and functions, fill up on the fruit platter, veggie skewers, crudités, and salads. If you are doing the catering, keep meals light by serving an interesting salad or chilled soup for starters, grilled vegetables or salads with lean meat or fish for mains, and a fruity dessert such as home made fruit sorbet or a tropical fruit salad. When eating out, try a vegetarian dish such as pasta with a tomato-based sauce, mushroom risotto, grilled veggie salad, a baked potato or a veggie wrap.

A. Historically, avos have been regarded as fattening. While it’s a fact that avos have a relatively high fat content, this is monounsaturated fat – the good fat associated with possibly lowering ‘bad’ LDL cholesterol levels and helping to maintain a healthy heart. In fact, local research conducted by Northwest University proved that avos could be incorporated into an effective weight loss programme and that daily consumption of this fruit, within an energy restricted diet, wouldn’t compromise weight loss. It’s no wonder then that the avo carries the prestigious Heart Mark - so enjoy every delicious mouthful! Click here for more information on avos.

A. This theory is based on the fact that green leafy vegetables are a rich source of vitamin K, which has an effect on blood clotting. Although vitamin K can (in large doses) inhibit the effect of warfarin, it is a misconception that individuals using warfarin should avoid these veggies. The truth is that these veggies have numerous benefits on cardiovascular health and so removing them from the diet would pose a health risk. It is also probable that vitamin K intake is indeed required by individuals on warfarin. It is recommended that individuals on warfarin should eat a constant amount of vitamin K rich vegetables so that their doctor can adapt their dose of warfarin to accommodate their dietary vitamin K intake.

A. Fruits and vegetables have always been known for their excellent vitamin and mineral content, and supplements attempt to provide these micronutrients in amounts considered good for health. However, as scientists are discovering, the health promoting effect of a diet high in vegetables and fruit is not just a result of their vitamin and mineral content – they also contain fibre and until recently unknown or unidentified health promoting chemicals called phytochemicals. We believe that we have only discovered the tip of the iceberg and that there are so many more ’goodies’ in vegetables and fruit that are still to be identified. As such, it is impossible to replace all that veggies and fruit have to offer with a supplement - eating a minimum of 5-a-Day is crucial to your health whether you take supplements or not!

A.When it comes to vegetable and fruit – variety is key for optimal health! The research also shows that each vegetable and fruit contains its own unique combination of health promoting ‘goodies’ and many of the pigments that give the rainbow of different colours of vegetables and fruit are in fact the disease fighters. For this reason it is important to ensure that you eat a wide variety of vegetables and fruit in a wide range of colours every day– from the yellow-orange (carrots, pumpkin, sweet potato, oranges, naartjies) to the red-blue (strawberries, beetroot, tomatoes, berries) and shades of green (cabbage, spinach, broccoli) to even the whites (cauliflower, potatoes, bananas). There is such a wide variety to choose from that you never need to get tired!

A. One serving of fruit is generally a single medium sized fruit (oranges, apples, pears, peaches and nectarines), two smaller fruit (plums, litchis and apricots) and half a large fruit (grapefruit). With really large fruits such as pineapples and melons, just one thick slice is sufficient, where half a cup of fruit such as berries, grapes or chopped fruit also makes up a portion. Remember, when it comes to kids some is better than none, so allow them to start with a small serving and grow it as they become accustomed to the new taste.

A. Raisins, sultanas, apricots, dried apple, prunes and dates all count towards your 5-a-Day and you only need 1-2 tablespoons (30g) to get a serving – great for a healthy snack attack. Key to optimal health is mixing fresh with frozen, dried and 100% pure juice. Remember that at least 3 of your 5 daily servings of vegetables and fruit must be fresh or frozen, and dried fruit and 100% pure fruit juice each can only make up one of your 5-a-Day.

A. Getting the right portion of vegetables is really straightforward. A serving is between 2 tablespoons (for little appetites) and half a cup (for bigger appetites – including Mom and Dad) of say, peas or sweetcorn, cauliflower or cabbage, carrots or broccoli.

A. Yes, salads are a great way to reach your 5-a-Day, but don’t drown them in mayonnaise or dressing! Prepare a healthier dressing with 2 Tbs. olive oil, 1 Tbs. balsamic vinegar and 2 tsp. sweet chilli sauce – otherwise try a lite mayonnaise that can be thinned with fat free plain yoghurt. 1 cup of salad is one vegetable serving, so a large salad for lunch may even contribute 2 of your 5-a-Day.

A. These are counted in the same way as their fresh versions – great news as sometimes it is more convenient to use frozen peas or a can of sweetcorn when you’re dashing around doing supper. Frozen vegetables and fruit retain their nutrients extremely well - with broccoli for instance you get virtually the same amount of vitamin C as you do with fresh. This vitamin is lost through the canning process because high temperatures destroy it, but you do still get super nutrients such as beta-carotene in orange coloured fruit such as canned mangoes and peaches and the red pigment lycopene in canned tomatoes. In fact the canning process makes these nutrients easier for the body to absorb. With respect to canned fruit, it’s best to go for fruit canned in its natural juice rather than syrup, to reduce the sugar content of your diet.

A. Although a vegetable, potatoes also count as a carbohydrate, just like bread and pasta. A serving of potato (ordinary or sweet) does count towards 5-a-Day but must be included with a variety of other vegetables and remember to choose lower fat options. Avoid fried chips and crisps in favour of boiled, baked or mashed potatoes (you can also add other vegetables such as carrots or beans to mashed potatoes to give it additional taste and colour).

A. When you make your mince, you will probably use onions, tomatoes and if you are clever you might throw in lots of other vegetables as well. The final dish will give you a little of each vegetable that will together count as a portion. Use loads of veggies and you may feel you are each getting more like two servings.

A. Yes, pizzas can be a good way of introducing your children to new veg. Try slicing mushrooms, baby marrows, even brinjals and you will be surprised what your children will eat if they are sprinkled with cheese. Vegetable soups are also an easy and delicious way to boost your daily intake of vegetables.