Many nutrition campaigns encourage eating at least 5 fruits and vegetables each day. This week, concentrate on the fruits. Fruits provide a variety of vitamins and minerals, water, and energy in the form of sugar. Fructose is the natural sugar in fruits. Our bodies break down this simple sugar to use for energy.
While grocery shopping and planning your days intake, remember that lots of market fruits will equal at least 2 fruit servings. One serving of an apple, orange, pear, etc. resembles the size of a tennis ball (about a 2 inch diameter). Most apples, etc. sold in the grocery are twice that size, equaling 2 servings of fruit. Four inches of a banana equals 1 serving. A regular size banana sold in grocery stores is usually twice that size, therefore 1 regular sized banana equals 2 servings of fruit.
A serving of berries, cut melon, and grapes is 1 standard measuring cup.
As fruit is dried, it shrinks in size because of the moisture loss. 1/4th a standard measuring cup or dried fruit such as raisins equals 1 fruit serving.
A 1/2 standard measuring cup of juice equals 1 serving of fruit, but you miss out on the benefits of the skin and membranes of whole fruits. The skin and membranes of fruits are wonderful sources of fiber which our bodies need up to 35 grams of a day.
Continue drinking 64oz. of water each day this week and add your 3 servings of fruits. You are one step closer to meeting your healthy lifestyle goals!
Mon, January 23, 2012
by Janna McIntosh, RD, LD