Get Your Plate in Shape, Round 2

This is the second post in a series for National Nutrition Month, coming up in March (you can find the first post here).  We are going to break down the different food groups in the upcoming posts, the first of which is....

FRUITS!

What's a fruit?

Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.  Remember, you can get fresh, canned, or frozen fruits with your WIC vouchers!

How much do I need?

This will vary depending on your age, gender, and physical activity level.  You can find out exactly how much you need here.  In general, you should make half of your plate fruits and vegetables.

What counts as a serving?

In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the Fruit Group.  You can find more specific amounts here.

Why do I need fruits?

Fruits contain many nutrients that we need to grow and stay healthy.  They can decrease the risk of heart disease, obesity, type 2 diabetes, and even some cancers.  Fruits are generally a low calorie food, meaning they will give us lot of great nutrients without packing on the pounds.  And they taste good too! 

How can I get more fruits on my plate?

Below are some tips to eat more fruits on a regular basis.

- Always keep fruit out on the counter or in the refrigerator so you'll have a healthy snack on hand at all times.

- Buy fruit when it is in season - it will be less expensive and taste better!

- Buy canned, dried, or frozen fruits - you can keep them longer and they are just as healthy as fresh fruits.

- If you buy canned fruit, make sure it is packed in 100% juice or water.  Stay away if it says "syrup" anywhere on the label - this is just sugar!

- While shopping, let children choose a new fruit to try later at home.

- Wash all fresh fruits before eating them.  Rub them with your hands under clean running water and then dry with a clean cloth or paper towel. 

What are you still doing here!?  Get out there and try a new fruit today!

Sarah Robertson, Nutritionist