FRUITSFocus on fruits

FRUITS

Why do I need to eat fruit?

Vitamin A

Vitamin CPhytochemicals

Fiber

Minerals

Vitamin CBlood vessels

Boneformation

Wound healing

Tooth formation and healthy gums

Vitamin ANight vision

Smooth skin

Keeps lining of the mouth, throat, nose and digestive tract resistant to infection

Promotes growth

Folate

Fiber

Prevents constipation

Fights chronic disease

Helps us to feel full

Minerals

Potassium

Iron

Potassium

“The Regulator” Water

Heart contractions

Bloodpressure

Iron

Gives blood capacity to carry oxygen to cells of body

Builds strong muscles

Phytochemicals

Help fight chronic disease!

So focus on fruits…

How much should you be eating from the Fruit Group?

CALORIES PER DAY CUPS PER DAY

1600 1½

1800 1½

2000 2

2200 2

2400 2

What is a serving of fruit?

•½ cup diced fruit, canned or raw

•1 medium whole fruit (such as an apple or an orange)

•¼ cup dried fruit (such as raisins)

•¾ cup 100% fruit juice

What is a serving of fruit?

Your fist is about the size of a medium fruit.

Stretch your fruit dollars through

• Careful shopping

• Careful storage

• Careful preparation

Careful Shopping• Take advantage of specials

• Compare prices

• Compare packaging

• Buy appropriate quantity

• Buy the quality of productappropriate to your purpose

Careful Shopping

Buy fresh fruit in season

• Grow a fruit tree

• Can, freeze or dry extra fruit

• If appropriate, utilize farmers market coupons

Careful Storage

• Store whole

• Do not wash before storing

• Refrigerate once ripe

• Store bananas andunripe fruits at room temperature

Careful Preparation

• Wash just before use

• Do not soak

• When possible, leave unpeeled

• Chop into larger pieces

Focus on Fruits:

Fruits are an important part of your daily diet:

Low in calories, fat, cholesterol and sodium

High in vitamins, minerals, fiber, phytochemicals, flavor, color and texture

Questions

Reference: United States Department of Agriculture 2010 Dietary Guidelines,

www.ChooseMyPlate.gov, September, 2012

Graphics: Microsoft Word, United States Department of Agriculture

Jackie Walters, MBA, RD, LDExtension Specialist for Nutrition Education Programs

November 2012

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