By Eliza Short, Communications Coordinator for Jackson In Action
With the naturally sweet flavor of fruit, it can be an easy and healthy choice to include in your diet. Fruits are primarily made up of natural sugars, fiber, vitamins, minerals, antioxidants and water. It is recommended that most adults get about 2 cups of fruit per day, but this amount can be difficult to reach. Instead of eating a high calorie dessert after dinner, try switching to a nutritious fruit salad to satisfy that craving for sweets!
In coordination with Jackson In Action Coalition, Black River Memorial Hospital is highlighting grapes in their monthly Harvest of the Month initiative. Join Registered Dietitian Ruth Lahmayer Chipps at Black River Memorial Hospital for a Harvest of the Month celebration on Wednesday, March 23rd from 11:30am – 12:30pm. Taste tests and recipe ideas will be provided. Below, find more information on fruit servings, selecting the right kinds of fruit, and a tasty fruit salad recipe!
What Counts as a Fruit Serving?
½ cup strawberries= ½ cup of fruit
¾ cup 100% orange juice= ¾ cup fruit*
¼ cup dried fruit (craisins, raisins)= ½ cup fruit
Natural Versus Added Sugar
As mentioned above, fruit tastes sweet due to the natural sugars that they are made up of. However, depending on which product you buy in the store, a fruit can have added sugars as well. Examples of products with added sugars include fruit juices, canned fruits, and dried fruits. Look for items that say “100% juice” on the label, since this means the sugar present in the product is all natural sugar. Strive to buy and eat most of your fruit servings as whole, fresh fruit!
*Out of the 2 cups of fruit recommended per day, a maximum of ¾ cup juice should be counted as a fruit serving.
National Nutrition Month®
For the month of March, the National Academy of Nutrition and Dietetics celebrates and promotes healthy eating in a variety of ways, including the development of well-balanced eating and physical activity habits. The 2016 theme is Savor the Flavor of Eating Right, which focuses on encouraging individuals to enjoy and appreciate the vast flavors and social experiences food adds to our lives. Visit http://www.eatright.org/resources/national-nutrition-month to access nutrition focused games and healthy lifestyle tip sheets to use with your family.
Featured Recipe: Fruit Salad with Spiced Whip Topping
Fruit mixture ingredients:
2 cups grapes, halved
4 gala apples, sliced small
4 kiwi, sliced small
Optional: ½ cup pecans, chopped
½ container lite cool whip
6 oz container low fat apple yogurt
1 tsp apple pie spice