healthier and happier you

Today we are going to jump right into the discussion of the food groups—specifically fruit.  The food groups and proportions have gotten a few face lifts over the years.  It’s important that we become familiar with the current USDA MyPlate.  This is a model that we should each strive for in our daily living. 

Here is MyPlates definition of 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.  When we think of fruits, the first ones that come to mind are some of the most common fruits: Apples, Apricots, Bananas, Grapefruit, Grapes, Kiwi fruit, Lemons, Limes, Mangoes, Nectarines, Oranges, Peaches, Pears, Papaya, Pineapple, Plums, Prunes, Raisins, and Tangerines.

How much fruit is needed daily?

The amount of fruit you need to eat depends on age, sex, and level of physical activity. Recommended daily amounts are shown in the chart.  Recommended amounts are shown in the table below according to MyPlate.

*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.

Did you know?

• Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
• Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
• Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
• Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
• Eating foods such as fruits that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.

Now that you have learned about how much fruit to eat daily and the benefits, you are probably wondering on how to incorporate fruits into you and your family’s meals.  Here are a few quick and easy tips that will have you munching on more fruit in no time!

• Keep a bowl of whole fruit on the table, counter, or in the refrigerator.
• Refrigerate cut-up fruit to store for later.
• Buy fresh fruits in season when they may be less expensive and at their peak flavor.
• Buy fruits that are dried, frozen, and canned (in water or 100% juice) as well as fresh, so that you always have a supply on hand.
• Consider convenience when shopping. Try pre-cut packages of fruit (such as melon or pineapple chunks) for a healthy snack in seconds. Choose packaged fruits that do not have added sugars.  (These make for a quick and easy breakfast on the go)
• When you are grocery shopping try and incorporate fruits into snack food items instead of chips and candy.

I hope that you have found these fruit facts easy and helpful,
Lindsey