This lesson is part of a series called Fruits and Vegetables for Health, which introduces students to the production, distribution, and nutritional value of fresh produce. Students will gain knowledge in geography, language arts, science, and math as they learn about the process through which fruits and vegetables are transported from California farms to kitchen tables. Other related lessons in this series include:

• Making Half MyPlate Fruits and Vegetables
• California Crops: From the Farm to the Table
• Nutritional Value of Fresh Produce
• The Chemistry of Fruits and Vegetables
• My Life as a Fruit or Vegetable

The Percent Daily Value on the Nutrition Facts label is a guide to the nutrients in one serving of food. For example, if the label lists 5 Percent Daily Value for fiber, it means that one serving provides 5 percent of the fiber you need each day.

The Daily Values are average levels of nutrients for a person eating 2,000-calories a day. For children, the amount needed will be slightly lower. Even if a person’s diet is higher or lower in calories, they can still use the Percent Daily Value as a guide. Percent daily values are the entire day, not just one snack or meal. For example, the Percent Daily Value can help students determine whether a food is high or low in specific nutrients:

If a food has 5 percent or less of a nutrient, it’s considered to be low in that nutrient. If it has 20 percent or more, it’s considered to be high in that nutrient.

To get the most benefit from Percent Daily Values, use them to choose foods high in vitamins, minerals and fiber—and to limit foods high in fat, cholesterol, and sodium. This lesson is designed to help students visualize which fruits and vegetables are the richest sources of vitamin A, vitamin C, and fiber.

Vitamin A is essential for maintaining good vision, fighting infection, supporting cell growth, and keeping skin healthy. Research has shown that consuming one serving a day of a food containing vitamin A may help prevent some kinds of cancer.

Vitamin C (ascorbic acid) is a powerful antioxidant. These nutrients help protect cells from damage that can increase the risk for certain diseases, such as cancer. Vitamin C helps the body heal cuts and wounds and helps lower the risk of infection.

Dietary fiber naturally occurs in plants, helps provide a feeling of fullness, helps keep your blood sugar level normal, and helps to avoid constipation. Sources of dietary fiber include dry beans and legumes, vegetables, fruits, whole grains, and nuts.