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For the last few months, we’ve been discussing the health benefits of eating vegetables and fiber. This month, the focus is on fruit and fruit juices. While most fruits contain the same wonderful vitamins, phytochemicals, and minerals as vegetables, the calorie count and nutritional make-up are different.
A serving of non-starchy vegetables has 5 grams of carbohydrate, 2 grams of protein, and 25 calories. A serving of fruit has 15 grams of carbohydrate and 60 calories. Because fruit is all carbohydrate, people with diabetes, high triglycerides, or a weight problem should limit the number of servings per day to 2 or 3.
It’s wise to remember that juice also counts as a serving of fruit and a nice big glass can have more than 200 calories! A “serving” of unsweetened fruit juice is 1/3 to 1/2 cup. Try to limit juice to one serving per day and make the rest of your fruit servings higher fiber fresh fruit. Canned fruits should be packed in their own juice.
Serving sizes of fruit vary a great deal - from half of a banana, one of the most calorie-dense fruits, to 1/3 of a cantaloupe, a relatively low calorie fruit (see serving sizes in FYI). As with vegetables, the deeper the color of the fruit, the more nutritious it is. Berries, especially blueberries, are the darlings of researchers at the moment. All fruit has nutritional value however, and eating a wide variety will help keep you better nourished.
Our recipe this month is an unusual fruit salsa. It’s made with a variety of fruits plus green onions and a jalapeno pepper. Serve it with pita crisps or baked Tostito’s for a tasty, healthful snack.
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