Fruits are personally one of my favorite foods to eat. Fruits are known as one of “nature’s medicines” because they are packed with vitamins, minerals, and antioxidants.
Why are fruits important?
· Fruits are low in calories and fat, they are a good source of fiber, and contain simple sugars which give them their delightfully sweet taste.
· Fruits contain soluble fiber which help limit constipation, and also lowers cholesterol and fat from the body.
· As stated above, fruits contain antioxidants. Antioxidants help protect our bodies against cancer, and help prevent cell damage.
· Fruits contain many kinds of minerals like potassium.
· Fruits also contain Vitamins such as Vitamin C, and E.
Why are minerals like potassium important?
· Potassium- helps lower blood sugar, reverses the role of sodium so it aids in lowering blood pressure, helps reduce the effects of anxiety and stress, and helps to replenish electrolytes.
· Iron- helps to prevent fatigue, improves concentration levels, improves brain and muscle function, and helps to regulate body temperature. (Eating foods rich in Vitamin C will help increase iron absorption).
Why are Vitamins C, and E important?
· Vitamin C- helps support a healthy immune system, supports good bacteria in the gut, and destroys harmful bacteria and viruses.
· Vitamin E- is an antioxidant that supports healthy skin, and boots metabolism.
How many servings of fruit do I need each day?
· It is recommended to eat at least 2-3 servings of fresh fruits every day.
· A serving of fruit is considered as 1 banana, 6 strawberries, 1 medium apple, a ½ cup of fruit, or a ¼ cup of dried fruit.
Tips on picking out the best produce:
When buying fruit in the store, choose fruits that feature freshness, such indicators are fruits bright in color, and feel heavy in your hands. Look carefully for blemishes, spots, molds, and signs of insecticide spray. Buy whole fruits instead of pre-sliced fruit (for example, buy a smaller watermelon instead of a cut melon). Also, remember to buy portions of fresh fruits that you know you and your family can eat before the fruit goes bad.
How should I prepare fresh, frozen or canned fruits?Remember to always wash all fresh fruits before consumption. Try to avoid cross contamination when preparing fresh, frozen, or canned fruits, by separating cooked/uncooked items so that potentially harmful bacteria will not be transmitted from item to item. Also, wash your hands and all utensils between different ingredients. Remember to refrigerate and date all fruits when finished to ensure maximum freshness and safety.
Here are a few of my favorite recipes to help you incorporate more fruit into your diet:
Yogurt Parfait:
½ cup of greek yogurt
1 handful of granola
1 handful of fresh blueberries
¼ cup of chopped strawberries
½ banana
Then drizzle honey or cinnamon on top for extra flavor. You can also swap your favorite fruits into the recipe if you wish.
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| Here is one of the fruit pafait's I made last week for a snack. This is so delicious it can be used as a healthier option for desert. |
Cinnamon Orange Slices:
2 medium oranges
Ground cinnamon or ginger
Peel oranges, takes seeds out of oranges if necessary, then sprinkle either ground cinnamon, or ginger on top of orange and enjoy!
Tropical Fruit Pops:
1 cup guava nectar
1 cup unsweetened pineapple juice
1 cup fresh pineapple chunks
1 cup coarsely chopped or sliced fresh fruit (such as strawberries, kiwifruit, papaya, and/or melon)
In a blender, combine guava nectar, pineapple juice, and fresh pineapple chunks. Cover and blend until smooth. Divide chopped or sliced fruit among 4 to 6-ounce paper cups. Pour blended mixture over the fruit.
Add sticks and cover molds. (Or cover each cup with foil; make a small hole in the foil with a knife and insert a wooden stick into each cup through hole.) Freeze about 4 hours or until firm.
Happy National Nutrition Month, and remember to eat right, your way, everyday!
Lauren Sumner
-WIC Nutritionist
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