Post on 28-Sep-2020
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County Office of Education Fitness Challenge General Information
This year’s Fitness Challenge has been taken to the next level. Not only are we being challenged individually and from our team, but now we are joining forces and challenging other county offices. Joining the challenge this year are Stanislaus and Tuolumne County Office of Education.
The "Fitness Challenge," which is completely voluntary, is open to ALL San Joaquin COE staff and students of San Joaquin COE programs and services. The idea behind the challenge is to have a fun, yet competitive activity with a healthy focus. While there is no obligation or expectation for anyone to participate -- for those who do -- we promise a great time! Here's a quick rundown of how the challenge works.
• Participants form a team
• Each team has a minimum of five people - there is no maximum
• Each team selects a team captain and a team name
• At the end of each week team members input their points on-line each Monday
by 5:00 p.m. • Challenge runs February 4 – March 2
TEAM CAPTAIN Duties:
Attend the Team Captain Meeting set for 1/28 at 9:30 a.m. in the Boardroom.
Send the Team Roster (Include name, department, and email address of participants)/Team Name to jmontelongo@sjcoe.net by 2/1/08.
Distribute Materials to team, review process, and introduce them to Inside SJCOE’s Fitness Challenge section.
Schedule a date and time to have your team photo taken with Jacqueline Montelongo.
Scoring: Individuals must submit his or her own point totals online each Monday by 5:00 p.m. The system will track and average each team’s and team members’ points earned on a weekly basis. For example, 200 points divided by eight team members = 25 points. Team captains may review each team member’s total points earned each week.
Input team points on INSIDE SJCOE each Monday at 5:00 p.m. On a holiday input the points by 5:00 p.m. on Tuesday.
Individual recognition. Submit the team member with the highest total points and most inspirational by 5:00 p.m. each Monday (or if there is a holiday by 5 p.m. on Tuesday). Individual with most points will receive recognition.
Motivate and support your team.
RULES You may multiply points in a given day. For example, 32 oz. of water is worth one point. If you drink 64 oz. of water in one day you can receive two points for that day. However, you cannot receive a 1/2-point or round up. So if you drink 48 oz of water – that is still only one point. Maximum points for water this year is two points per day or 64 oz. You cannot “Double dip” points. You cannot receive points for a Spinning class plus riding a stationary bike or points for riding the stationary bike plus taking an exercise class. You must select one category or the other. Weight loss, inches, and body fat are BEGINNING to END calculations only. You cannot lose two pounds one week, earn the points, put the weight back on and then lose it again. Points in those areas will only be scored on the last day of the competition. Moving: This is considered heavy house or yard work. You may not earn points during work hours. However, points may be earned during breaks throughout the workday. For example, if you use your lunch break to go for a walk, you may earn points. However, if you are walking to the Nelson Center from the ESC, you may not use it to accrue points. Or if you work as a PE teacher, or have someone on your team who does, points cannot be earned during work time. Remember, this competition is designed to raise awareness, and to help people embark on a healthy lifestyle. Mountain biking and Road biking separated! Please note riding your mountain bike on the road is road biking. The reason these were separated out was several people felt that the rough terrain of mountain biking and the increase in hills makes it a more difficult sport or harder to get the same amount of miles in the same time. BONUS POINTS Bonus points are the only exception to double dipping. If you eat nine servings of fruits and vegetables you get one point for the five fruits and veggies and three bonus points for eating nine. If you eat 10 servings you get two points for your daily intake and three points for eating more than nine. Keep in mind that fried vegetables don’t count. The overall top scoring County Office of Education will be awarded a perpetual trophy the first week in March at the COE with the highest points.
28-Jan 9:30 a.m. - 10:30 a.m. Team Captain Meeting Boardroom
4-Feb All-day Fitness Challenge Begins
5-Feb 8:30 - 9 a.m. Fitness Challenge Kick-Off Nelson Center Flag Pole
7-Feb 11:30 a.m. - 12:30 p.m. Fitness Hour Chartville I
12-Feb By 5 p.m. Submit Points Inside SJCOE
12-Feb 12:30 - 1:30 p.m. Fitness Hour Locke & Boardroom
14-Feb 11:30 a.m. - 12:30 p.m. Fitness Hour Emerson Room
14-Feb 10 a.m. - 3 p.m. SJCOE Blood Drive Locke & Boardroom
19-Feb By 5 p.m. Submit Points Inside SJCOE
19-Feb 12:30 -1:30 p.m. Fitness Hour Boardroom
21-Feb 11:30 a.m. - 12:30 p.m. Fitness Hour Chartville II
25-Feb By 5 p.m. Submit Points Inside SJCOE
26-Feb 11:30 a.m. - 12:30 p.m. Fitness Hour Locke I & II
27-Feb 12 p.m. - 1 p.m. Speaker/Lunch Boardroom & Locke I & II
28-Feb 11:30 a.m. - 12:30 p.m. Fitness Hour Chartville II
2-Mar All-day Fitness Challenge Ends
3-Mar By 5 p.m. Submit Points Inside SJCOE
5-Mar 2 - 2:30 p.m. Award Ceremony Locke & Boardroom
Fitness Challenge Agenda
POINT CHART Walk or Jog ( Treadmill included) * 1 mile 1 point
Ride a bike outdoors on pavement/road 2 miles 1 point
Mountain biking outdoors (off road) 1 mile 1 point
Stationary bike/Spinning Class 15 minutes 1 point
Swimming (33 laps in a 25 yd pool) mile 3 points
Hiking 30 minutes 1 point
Horseback riding 30 minutes 1 point
Stretching (maximum points per day: 4) 10 minutes 1 point
Exercise class (Yoga, Pilates, Aerobics, boxing, etc.) 20 minutes 1 point
Individual workout 30 minutes 1 point
Workout with personal trainer 30 minutes 2 points
Exercise machine (Rowing, Stairmaster, Elliptical) 15 minutes 1 point
Jumping rope 5 minutes 1 point
Recreation sport (Bowling, table tennis) 1 hour 1 point
Active sport (Tennis, climbing, roller blade) 30 minutes 1 point
Heavy yard work (mowing, chopping etc.) hour 1 point
Light yard work (watering, pruning, etc.) 1 hour 1 point
Heavy house work (vacuuming, moving furniture, etc.) hour 1 point
Light housework (sweeping, dusting etc.) 1 hour 1 point
No caffeine 1 day 1 point
No refined sugar (***see explanation) 1 day 1 point
No “Junk Food” (candy, chips, fried foods) 1 day 1 point
No alcohol 1 day 1 point
Drink 32 ounces of water (max. of 2 points per day) 1 day 1 point
Less than 20 grams of saturated/trans fat 1 day 1 point
Eat 25g of fiber 1 day 1 point
Less than 1200 mg of sodium 1 day 1 point
Five fruits or vegetables (max. double - plus bonus or 5 pt. per day)** 1 day 1 point
Take a Multi-vitamin 1 day 1 point
Eat a well balanced meal 1 per day 1 point
Attend an athletic event 1 point
Attend a mental well being class or counseling session 1 session per wk. 1 point
Read or listen to a 1,000 word wellness article or on iPod or program (15
min.)
Max. of 5 per wk 1 point
Read a wellness book or book on CD 3 points
Community service (1 point per week per event) 1 point
Give blood 3 points
1% body fat reduction or 1 inch from waistline or hips One time-last day 3 points
Beginning to end weight loss One time-last day 3 pts/lb
Quit Smoking 1 week 7 points
Bonus: Enter sanctioned competition 1 per competition 3 points
Bonus: 9 or more fruit and vegetable servings one bonus point /day 1 day 3 points
* This is extra-curricular walking – not routine walking at home or work
** Fried vegetables (fried zucchini, veggie chips, french fries, etc.) don’t count
***Desserts, sugared cereal, sweet breads, sugar added to coffee or fruit Chart information courtesy of SCOE, SJCOE & TCOE
Page 1
County Office of Education Fitness Challenge FAQ’s
Q: How do I calculate my team's weekly average and how many decimal places should I turn
in for our team average?
A: The computer will automatically calculate this information for you. However, if you would like to
calculate it yourself use two decimal places. Calculate by adding all team members’ weekly totals together and then dividing by the total number of people on your team. For example: You have 9 people on your team, for Week 1 they each earned the following amount of points 54, 90, 103, 45, 75, 55, 150, 25, 68, add those together giving you a weekly team total of 665, then divide by 9, and enter the average 73.88 on the "register and enter points" page.
Q: Can I earn points for a ‘sanctioned competition’ as well as points for exercising during
that competition?
A: Yes. The sanctioned competition points are bonus points. However, they may only be counted
one time if a meet or tournament lasts more than one day. Also, when counting your points for participating it must be for the amount of time you are actually playing. If you are on the bench during the basketball or football game those minutes cannot go towards your 30 minutes of an active sport. You can count your warm up activities as part of the time.
Q: Can I "round up" for my exercise time and fruits and vegetable servings?
A: There is no rounding on times or servings.
Q: Can I count half points or partial point values?
A: NO! You must complete the entire time to get the entire point value. If you jog or walk for 1.5
miles, that is NOT 1.5 points. You must make it up to 2 miles to get two points. If you jog for 2.8 miles it is still only 2 points. Take those extra few steps to get to 3 miles and 3 points.
Q: If I do a 30 minutes cardio, Yoga or Pilates workout every morning, is this more than 1
point?
A: If you add 10 more minutes to your 30 minutes workout you can claim a total of 2 points (1 point
for each 20 minutes). With exercise you can double your points if you double the workout time or distance.
Q: Does attending the lunch presentation on wellness count as one point?
A: Yes, team members who attend wellness presentations can claim one point. Place the point in
the “Attend a mental well being class or counseling session" row.
Page 2
Q: I understand that there are trace amounts of caffeine in decaffeinated beverages? If I
switch to decaf will this count?
A: Yes, you can claim a point for not having caffeine if you drink decaffeinated beverages.
Q: I would like to substitute reading a 1000 word wellness article with watching a POD cast
health and wellness show? Is this allowed?
A: Yes, if the show has a speaker that speaks for at least 15 minutes.
Q: Is golf considered an active sport or recreational sport? If I walk the golf course while
playing 18 holes can I claim miles walked points too?
A: Golf is a recreational sport and for each hour of golf you can claim 1point. You cannot "double
dip" points. You cannot receive points for golfing and walking. You must select one category or the other.
Q: I played golf - 18 holes - and used a cart. Do I claim walking points?
A: You can earn 1 point in the Recreation Sport Section. No double dipping.
Q: If we have 10 fruits or vegetables in a day would we get the following for points? Two
points for 10 servings and 3 bonus points for the 9 servings for a total of 5 pts.
A: Refer to the Point Chart – Five fruits or vegetables ** 1 day = 1 point (can eat 10 servings to
double points to 2 points plus can qualify for bonus below for a total of 5 points. Bonus: 9 fruits and vegetables on 1 day = 3 points.
Q: If we eat 9 fruits/vegetables, do we get the original point and plus the 3 bonus points?
A: Yes, for a total of 4 points.
Q: Can tea, coffee or diet Pepsi or flavors added to water count as water?
A: No, just water may count for water.
Q: Can I count propel, sugar free flavored water, green tea, or decaf coffee as part of my 32
oz of water? A: No, water is just water with nothing added. (A fresh lemon or lime wedge is fine.)
Q: Do mental health articles count as wellness articles?
A: Yes, any articles that assist with holistic health and well being counts.
Page 3
Q: Do self-help or self-inspiration books count?
A: Yes, see answer to question above.
Q: Does a "nutrition bar" that has sugar listed in the ingredients considered okay in the "No
refined sugar" category, or do we strictly watch ingredient list of all food products to make sure it has no sugar in it at all? Are sugar-substitutes, corn syrup, high fructose corn syrup, honey, maple syrup, etc considered "refined sugar" or is the regular processed white sugar the only thing considered "refined sugar"? A: A nutrition bar is considered okay. Regarding "refined sugar," only "sugar" you give up includes
desserts, sugared cereal, sweet breads like muffins, sugar added to coffee or fruit. Sugar substitutes are okay.
Q: If I use Splenda in my coffee or to sweeten my fruit can I still have a point for "no refined
sugar"? A: Yes, you can. Low calorie 'sugar substitutes' does not count as refined sugar.
Q: Is trail mix that has chocolate pieces in it considered 'junk food' or 'candy'?
A: Use your best judgment, but we have decided this will not count against you. If you are using trail
mix as a small healthy snack you can still get your points for no ‘junk food’.
Fun, yet useful definitions defined by Webster dictionary:
• Exercise: regular or repeated use of a faculty or bodily organ b: bodily exertion for the sake of developing and maintaining physical fitness
• Inspire: stimulate, motivate, encourage, influence, inspirit, animate, fire the imagination of. • Workouts: training/practice session; physical excise, drill, training • Working: employed, in a job • Wine: Fermented juice (of grapes especially). • Fruit: The ripened reproductive body of a seed plant.
Fruit & Vegetable Nutrition Facts Chart Search the chart below for 5 A Day serving size information as well as calories, dietary fiber, vitamin A, vitamin C, potassium, and folate content for more than 100 fruits, vegetables, and 100% juices commonly found in U.S. supermarkets. Nutrient data were obtained from the USDA Nutrient Database for Standard Reference (SR17).
© 2004 Dole 5 A Day Program/Dole Food Company, Inc. Find more information on fruits, vegetables, and nutrition at www.dole5aday.com.
5 A Day Serving Size
Weight grams
Calories
Fiber grams
Vitamin A International
Units
Vitamin C milligrams
Potassium milligrams
Folate micrograms
Acorn squash, baked
½ cup, cubed
102 107 4.5 439 11 448 20
Apples
1 medium 138 72 3.3 75 6 148 4
Apple juice
¾ cup juice 186 87 0.2 2 2 221 0
Apple juice, with added vitamin C
¾ cup juice 186 87 0.2 2 77 221 0
Apricots, fresh
2 medium 70 34 1.4 1348 7 181 6
Apricots, canned, in juice
½ cup 122 59 2.0 2063 6 201 2
Apricots, dried
¼ cup 33 78 2.4 1171 0 378 3
Artichokes, cooked
1 medium 120 60 6.5 212 12 425 61
Artichoke hearts, canned
½ cup 84 42 4.5 149 8 297 43
Arugula
1 cup 20 5 0.3 475 3 74 19
Asian Pears
1 medium 122 51 4.4 0 5 148 10
Asparagus, raw
5 medium spears
80 16 1.7 605 5 162 42
Asparagus, cooked
5 medium spears
75 16 1.5 754 6 168 112
Avocado, California
1/5 medium 35 58 2.4 51 3 175 31
Bananas
1 medium 118 105 3.1 76 10 422 24
Beets, cooked
½ cup, sliced 85 37 1.7 30 3 259 68
Beet greens, cooked
½ cup 72 19 2.1 5511 18 654 10
Bell peppers, sweet, green
½ cup, chopped
75 15 1.3 276 60 130 8
Bell peppers, sweet, red
½ cup, chopped
75 19 1.5 2333 142 157 13
Bell peppers, sweet, yellow
½ cup, chopped
75 20 0.7 150 138 159 20
Blackberries, fresh
½ cup 72 31 3.8 154 15 117 18
Fruit & Vegetable Nutrition Facts Chart Search the chart below for 5 A Day serving size information as well as calories, dietary fiber, vitamin A, vitamin C, potassium, and folate content for more than 100 fruits, vegetables, and 100% juices commonly found in U.S. supermarkets. Nutrient data were obtained from the USDA Nutrient Database for Standard Reference (SR17).
© 2004 Dole 5 A Day Program/Dole Food Company, Inc. Find more information on fruits, vegetables, and nutrition at www.dole5aday.com.
5 A Day Serving Size
Weight grams
Calories
Fiber grams
Vitamin A International
Units
Vitamin C milligrams
Potassium milligrams
Folate micrograms
Blackberries, frozen
½ cup 76 48 3.8 86 2 106 26
Blueberries, fresh
½ cup 73 41 1.7 39 7 56 4
Blueberries, frozen
½ cup 78 40 2.1 36 2 42 5
Bok choy, raw 1 cup, chopped
70 9 0.7 3128 32 176 46
Bok choy, cooked
½ cup, chopped
85 10 0.8 3612 22 315 35
Boysenberries
½ cup 66 33 3.5 44 2 92 42
Broccoli, raw ½ cup chopped
44 15 1.1 290 40 139 28
Broccoli, cooked
½ cup chopped
78 27 2.6 1534 51 229 84
Brussels sprouts, cooked
½ cup, about 4 sprouts
78 28 2.0 604 48 247 47
Butternut squash, baked
½ cup 103 41 3.2 11434 16 291 19
Cabbage, green, raw
1 cup, chopped
89 21 2.0 152 29 219 38
Cabbage, green, cooked
½ cup 75 16 1.4 105 15 73 15
Cabbage, red, raw
1 cup, chopped
89 28 1.9 993 51 216 16
Cabbage, red, cooked
½ cup 75 22 1.9 25 8 196 18
Cantaloupe ½ cup, cubed
80 27 0.7 2706 30 214 17
Carambola (a.k.a. star fruit)
1 medium 91 28 2.5 56 31 121 11
Carrots, raw
1 medium 61 25 1.7 7342 4 195 12
Carrots, cooked
½ cup, sliced 78 27 2.3 13418 3 183 11
Carrots, baby, raw
8 medium 80 28 1.4 11032 7 190 26
Cauliflower, green, raw
½ cup, chopped
32 10 1.0 50 28 96 18
Cauliflower, green, cooked
½ cup, chopped
62 20 2.0 87 45 172 25
Cauliflower, white, raw
½ cup, chopped
50 12 1.2 6 23 152 28
Fruit & Vegetable Nutrition Facts Chart Search the chart below for 5 A Day serving size information as well as calories, dietary fiber, vitamin A, vitamin C, potassium, and folate content for more than 100 fruits, vegetables, and 100% juices commonly found in U.S. supermarkets. Nutrient data were obtained from the USDA Nutrient Database for Standard Reference (SR17).
© 2004 Dole 5 A Day Program/Dole Food Company, Inc. Find more information on fruits, vegetables, and nutrition at www.dole5aday.com.
5 A Day Serving Size
Weight grams
Calories
Fiber grams
Vitamin A International
Units
Vitamin C milligrams
Potassium milligrams
Folate micrograms
Cauliflower, white, cooked
½ cup, chopped
62 14 1.7 7 28 88 27
Celery, raw 2 medium stalks
80 11 1.3 359 3 208 29
Chayote, cooked
½ cup, chopped
80 19 2.2 38 6 138 14
Cherimoya ½ cup, chopped
78 58 1.8 0 9 210 14
Cherries ½ cup (about 10 cherries)
73 46 1.5 46 5 161 3
Cherry tomatoes
½ cup (about 5 tomatoes)
75 13 0.9 621 10 177 11
Chile peppers, green, raw
½ cup, chopped
75 30 1.1 884 182 255 17
Chile peppers, red, raw
½ cup, chopped
75 30 1.1 714 108 242 17
Collard greens, cooked
½ cup, chopped
95 25 2.7 7708 17 110 88
Corn, yellow, cooked
½ cup 82 89 2.3 216 5 204 38
Corn, white, cooked
½ cup 82 89 2.2 2 5 204 38
Corn-on-the-cob, yellow, cooked
Kernels from 1 medium cob
63 59 1.8 146 3 158 20
Corn-on-the-cob, white, cooked
Kernels from 1 medium cob
63 59 1.3 3 3 158 20
Cranberries, raw
½ cup whole berries
48 22 2.2 28 6 40 0
Cranberries, dried, sweetened
¼ cup 30 92 1.7 0 0 12 0
Cucumbers
½ cup, sliced 52 8 0.3 55 2 76 4
Currants, dried
¼ cup 36 102 2.4 26 2 321 4
Dates
5 dates 42 117 3.3 4 0 272 8
Eggplant, cooked
½ cup, cubed
50 17 1.2 18 1 61 7
Endive, raw 1 cup, chopped
50 8 1.6 1084 3 157 71
Figs, raw
2 medium 100 74 2.9 142 2 232 6
Fruit & Vegetable Nutrition Facts Chart Search the chart below for 5 A Day serving size information as well as calories, dietary fiber, vitamin A, vitamin C, potassium, and folate content for more than 100 fruits, vegetables, and 100% juices commonly found in U.S. supermarkets. Nutrient data were obtained from the USDA Nutrient Database for Standard Reference (SR17).
© 2004 Dole 5 A Day Program/Dole Food Company, Inc. Find more information on fruits, vegetables, and nutrition at www.dole5aday.com.
5 A Day Serving Size
Weight grams
Calories
Fiber grams
Vitamin A International
Units
Vitamin C milligrams
Potassium milligrams
Folate micrograms
Figs, dried ¼ cup (about 4 figs)
38 93 3.7 4 1 253 3
Grape juice, purple, unsweetened
¾ cup juice 190 116 0.2 15 0 250 6
Grapefruit, pink or red
½ medium 128 41 1.4 1187 44 178 13
Grapefruit, white
½ medium 118 39 1.3 39 40 175 12
Grapefruit juice, pink or red, unsweetened
¾ cup 185 72 0.3 815 70 300 19
Grapefruit juice, white, unsweetened
¾ cup 185 72 0.2 61 71 300 19
Grapes, green ½ cup (~15 grapes)
77 53 0.7 51 8 147 2
Green beans, raw
½ cup 55 17 1.9 380 9 115 20
Green beans, cooked
½ cup 63 22 2.0 438 6 91 21
Guava
1 fruit 55 37 3.0 343 126 229 27
Honeydew melon
½ cup, cubed 89 32 0.7 44 16 202 17
Jalepeńo peppers, raw
½ cup, sliced 45 14 1.3 360 20 97 21
Jicama ½ cup, sliced 60 23 2.9 13 12 90 7 Kale, cooked ½ cup,
chopped 65 18 1.3 8854 27 148 8
Kiwifruit
1 large 91 56 3.1 159 68 302 35
Lemons
1 medium 58 17 1.6 13 31 80 6
Lettuce, Bibb (a.k.a. Boston)
1 cup, shredded
55 7 0.6 1822 2 131 40
Lettuce, iceberg
1 cup, shredded
72 10 0.9 361 2 102 21
Lettuce, green leaf
1 cup, shredded
36 5 0.5 2666 7 70 14
Lettuce, red leaf
1 cup, shredded
28 4 0.3 2098 1 52 10
Lettuce, Romaine
1 cup, shredded
47 8 1.0 2729 11 116 64
Fruit & Vegetable Nutrition Facts Chart Search the chart below for 5 A Day serving size information as well as calories, dietary fiber, vitamin A, vitamin C, potassium, and folate content for more than 100 fruits, vegetables, and 100% juices commonly found in U.S. supermarkets. Nutrient data were obtained from the USDA Nutrient Database for Standard Reference (SR17).
© 2004 Dole 5 A Day Program/Dole Food Company, Inc. Find more information on fruits, vegetables, and nutrition at www.dole5aday.com.
5 A Day Serving Size
Weight grams
Calories
Fiber grams
Vitamin A International
Units
Vitamin C milligrams
Potassium milligrams
Folate micrograms
Limes
1 medium 67 20 1.9 34 20 68 5
Mandarin orange segments, in light syrup
½ cup 126 77 0.9 1058 25 98 6
Mangos ½ cup (about 1/3 of a
medium fruit)
83 54 1.5 631 23 129 12
Mushrooms, raw
½ cup, chopped
35 8 0.4 0 1 110 6
Mustard greens, raw
1 cup 56 15 1.8 5880 39 198 105
Mustard greens, cooked
½ cup 70 10 1.4 4426 18 141 51
Napa cabbage, cooked
½ cup, chopped
55 7 0.8 143 2 47 23
Nectarines
1 medium fruit 136 60 2.3 452 7 273 7
Okra, cooked ½ cup (~ 4 pods)
50 16 1.6 188 11 152 44
Olives, black
¼ cup, whole 34 39 1.1 135 0 3 0
Onions, white ½ cup, chopped
80 34 1.1 2 5 115 15
Onions, green/ scallions
½ cup, chopped
50 16 1.3 498 9 138 32
Oranges
1 medium 131 62 3.1 295 70 237 39
Orange juice, fresh
¾ cup 187 84 0.4 372 93 372 56
Orange juice, from concentrate
¾ cup 187 82 0.4 146 61 355 34
Papayas
½ cup, cubed 70 27 1.3 766 43 180 27
Parsnips, cooked
½ cup, sliced 78 55 2.8 0 10 286 45
Peaches
1 medium 98 38 1.5 319 7 186 4
Pears
1 medium 166 96 5.1 38 7 198 12
Fruit & Vegetable Nutrition Facts Chart Search the chart below for 5 A Day serving size information as well as calories, dietary fiber, vitamin A, vitamin C, potassium, and folate content for more than 100 fruits, vegetables, and 100% juices commonly found in U.S. supermarkets. Nutrient data were obtained from the USDA Nutrient Database for Standard Reference (SR17).
© 2004 Dole 5 A Day Program/Dole Food Company, Inc. Find more information on fruits, vegetables, and nutrition at www.dole5aday.com.
5 A Day Serving Size
Weight grams
Calories
Fiber grams
Vitamin A International
Units
Vitamin C milligrams
Potassium milligrams
Folate micrograms
Peas, cooked
½ cup 80 67 4.4 641 11 217 50
Persimmons, Japanese-style
1 medium 168 118 6.0 2733 13 270 13
Pineapple, fresh, traditional varieties
½ cup, chopped
78 35 1.0 40 13 97 9
Pineapple, fresh, extra sweet varieties
½ cup, chopped
78 40 1.1 44 44 84 15
Pineapple, canned, in its own juices
½ cup, chunks
91 54 1.2 45 9 112 5
Pineapple juice, canned, without added vitamin C
¾ cup juice 188 105 0.4 9 20 252 43
Pineapple juice, canned, with added vitamin C
¾ cup juice 188 105 0.4 9 45 252 43
Plantains, cooked
½ cup, sliced 77 89 1.8 700 8 358 20
Plums
2 medium fruit 132 61 1.8 455 13 207 7
Plums, dried (a.k.a. prunes)
¼ cup, ~ 5 prunes
43 102 3.0 332 0 311 2
Pomegranates
1 medium 154 105 0.9 166 9 399 9
Potatoes, baked, flesh and skin
½ cup 61 57 1.3 6 6 326 17
Potatoes, baked, flesh only
½ cup 61 57 0.9 0 8 239 5
Prune juice
¾ cup 192 136 1.9 6 8 530 0
Pummelo ½ cup, slices 95 36 0.9 8 58 205 - Pumpkin, canned
½ cup 123 42 3.6 19065 5 252 15
Pumpkin, cooked from fresh
½ cup, boiled 123 24 1.3 6115 6 282 0
Fruit & Vegetable Nutrition Facts Chart Search the chart below for 5 A Day serving size information as well as calories, dietary fiber, vitamin A, vitamin C, potassium, and folate content for more than 100 fruits, vegetables, and 100% juices commonly found in U.S. supermarkets. Nutrient data were obtained from the USDA Nutrient Database for Standard Reference (SR17).
© 2004 Dole 5 A Day Program/Dole Food Company, Inc. Find more information on fruits, vegetables, and nutrition at www.dole5aday.com.
5 A Day Serving Size
Weight grams
Calories
Fiber grams
Vitamin A International
Units
Vitamin C milligrams
Potassium milligrams
Folate micrograms
Quince
1 medium 92 52 1.7 37 14 181 3
Radicchio, raw 1 cup, shredded
40 9 1.4 11 3 121 24
Radishes ½ cup, sliced, ~10 medium
radishes
58 9 0.9 4 9 135 14
Raisins
¼ cup 42 123 1.5 0 1 309 2
Raspberries
½ cup 62 32 4.0 20 16 93 13
Rhubarb, raw
1 cup, diced 122 26 2.2 124 10 351 9
Rutabagas, cooked
½ cup, mashed
120 47 2.2 2 23 391 18
Shallots ½ cup, chopped
80 58 1.2 952 6 267 27
Snow pea pods, raw
1 cup, whole 63 26 1.6 685 38 126 26
Snow pea pods, cooked
½ cup, whole 80 34 2.2 824 38 192 23
Spinach, raw 1 cup, packed leaves
30 7 0.7 2813 8 167 58
Spinach, cooked
½ cup 90 21 2.2 9433 9 419 131
Strawberries, fresh
½ cup, sliced 83 27 1.7 10 49 127 20
Strawberries, fresh
½ cup, whole 72 23 1.4 9 42 110 17
Strawberries, frozen
½ cup, whole 75 26 1.6 34 31 110 13
Sweet potatoes, raw
½ cup, sliced 67 57 2.0 9434 2 224 7
Sweet potatoes, baked
½ cup, mashed
100 90 3.3 19218 20 475 6
Swiss chard, cooked
½ cup, chopped
88 18 1.8 5358 16 480 8
Sun-dried tomatoes
¼ cup 14 35 1.7 118 5 463 9
Tangerines
1 medium 84 45 1.5 572 22 139 13
Tomatoes, orange
1 medium 123 20 1.1 1840 20 261 36
Fruit & Vegetable Nutrition Facts Chart Search the chart below for 5 A Day serving size information as well as calories, dietary fiber, vitamin A, vitamin C, potassium, and folate content for more than 100 fruits, vegetables, and 100% juices commonly found in U.S. supermarkets. Nutrient data were obtained from the USDA Nutrient Database for Standard Reference (SR17).
© 2004 Dole 5 A Day Program/Dole Food Company, Inc. Find more information on fruits, vegetables, and nutrition at www.dole5aday.com.
5 A Day Serving Size
Weight grams
Calories
Fiber grams
Vitamin A International
Units
Vitamin C milligrams
Potassium milligrams
Folate micrograms
Tomatoes, red
1 medium 123 22 1.5 1025 16 292 18
Tomatoes, yellow
1 medium 123 18 0.9 0 11 317 37
Turnips, cooked
½ cup, mashed
115 25 2.3 0 13 204 10
Watercress
1 cup 34 4 0.2 1598 15 112 3
Watermelon
½ cup, cubed 77 23 0.3 438 6 86 2
Yam, cooked
½ cup, cubed 68 79 2.7 83 8 456 11
Yellow snap beans, raw
½ cup 55 17 1.9 59 9 115 20
Yellow snap beans, cooked
½ cup 63 22 2.1 51 6 187 21
Zucchini squash, raw
½ cup, sliced
57 9 0.6 113 10 148 16
Zucchini squash, cooked
½ cup, sliced
90 14 1.3 1005 4 228 15
The 5 A Day The Color Way logo reminds us to eat at least five servings of fruits and
vegetables each day, and to strive to eat one fruit or vegetable from each color group each day. The fruits and vegetables in this chart are color-coded to correspond with the five
Color Way color groups: RED
ORANGE/YELLOW WHITE
BLUE/PURPLE GREEN