The Average American
will eat 35,000 cookies during their life!
The average American's diet today consists of 55% junk food!
When you are deciding about
snacking, think about:
The number of times a day you
eat sugary snack
How long sugary food stays in
The texture of sugary
strawberries, blueberries, and blackberries, to nectarines, pears, and plums,
fruits appeal to even the pickiest eaters. Fruit is an important part of a
healthful eating pattern and many fruits are available throughout the year.
Having so many choices should help you meet the recommended two to four servings
of fruit each day!
What is a serving of fruit?
Count one medium apple, banana, or kiwi, 12 grapes, 1/2 cup of strawberries,
melon or other fruit as one serving.
Nutritionally, fruits pack a powerful punch
There is more to fruit than meets the eye. Nutrition-wise, fruits are a
bargain because they are low in calories and high in vitamins, minerals, and
fiber. For example, strawberries, cantaloupe, and oranges are rich in folate and
vitamin C. Folate (or folic acid) is a B vitamin that has been shown to lower
the risk of birth defects. This vitamin is especially important for women during
their child-bearing years. When consumed in adequate amounts (400 micrograms
daily) before and during pregnancy, folate can greatly reduce the risk for
neural tube defects, such as spina bifida. Over 2,500 babies are born with these
defects every year.
Many fruits are also good sources of fiber. Fiber keeps the intestinal tract
in good health and some fibers may decrease the risk of certain cancers and
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Keeping Fruit Fresh
Fruit tastes best when fresh. When shopping for fresh fruits, consider
ripeness. If you are buying fruit to eat today, buy ripe. For tomorrow or the
next day, look for fruit that needs just a little ripening. And if you don't
plan to eat fruit until later in the week, buy fruits that aren't yet ripe. To
hasten the ripening of some fruits, such as pears and peaches, put them in a
loosely closed paper bag at room temperature.
Use this chart to identify fruits you have never tried before. Look for them
the next time you are at the supermarket or farm stand. Fruits are organized by
those you buy ripe and those that continue to ripen.
|Fruits that will continue to ripen
|Fruits to buy ripe and ready to eat
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Give fruit a shower
Always wash fruit before eating it--even if you're going to peel
away the outer layer. Use clean running water, not soap. Soap leaves a residue.
Leave edible skins on fruits or trim away as little as possible. Fiber,
vitamins, and minerals are found in the skin or just beneath it.
Fruit--a favorite with kids
Besides being nutritious, fresh fruits are great tasting and
perfect for snacks and meals. Kids love fruits because they are naturally sweet
Toddlers love finger foods--slice bananas, strawberries, and kiwi
for a colorful and tasty snack.
Pack an apple, a bunch of grapes, or a plum for
your teenager's lunch.
Offer a fruit smoothie or fruit with dip for an
Peanuts and raisins mixed in
a paper cup.
Celery & carrots sticks used
as dipper for peanut butter, cottage, cheese, cream cheese
or bean dip.
Quarters of hard boiled egges.
Cubed or string cheese.
Carrot pennies-cut carrot
into "coin" shapes-kids eat "money".
Milk sahek-8oz milk-banana or
other fruit-1 tsp honey-2 ice cubes whirl in blender 1 min.
butter on what bread w/sugar free jam.
Unsweetened cereals. Pretzels
Frozen banana pops. Cut
banana in hales, put stick in cut end, freeze threee hours
or more. Dip in granola or chopped nust or serve plan.
Cheese nachos-arrange thin
cheese wedges on tortilla or corn ships on cookie sheet.
Slide under broiler for minute or two. Add apple
slices or glass of milk.
Fun fruit snack ideas
Try these delicious snack ideas that are sure to be a hit!
Here are two delicious dip recipes for dunking bite-size pieces
of fruit. Kiwi and banana slices and whole strawberries were used for the
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Cantaloupe Surprise - Halve cantaloupes and
scoop out seeds. Fill cavities with nonfat lemon yogurt and sliced strawberries,
raspberries, grapes or any other bite-sized fruit.
Fruit Skewers - Thread strawberries, thick
banana slices, and fresh or canned pineapple chunks onto a bamboo skewer.
Favorite Fruit Shake - Blend 1 cup fresh
berries, 1/2 banana (cut into 1 inch pieces), 1/4 cup vanilla nonfat yogurt, 1/4
cup orange juice, and 1 cup ice cubes for a tasty treat.
www.fruitsandveggiesmorematters.gov (Center for Disease
www.fruitsandveggiesmorematters.org (Produce for Better
For more information
The American Dietetic Association/National Center for Nutrition and
For food and nutrition information and a referral
to a registered dietitian in your area, call the Consumer Nutrition Hot Line
at 800/366-1655. For customized answers to your nutrition questions, call
900/CALL-AN-RD (900/225-5267). The cost of the call will be $1.95 for the first
minute and $.95 for each additional minute.
California Strawberry Commission For free
information and recipes call 415/984-2221, or write: 1050 Battery, San
Francisco, CA 94111 or visit at http://www.calstrawberry.com
This fact sheet is supported by a grant from the California
Strawberry Commission. Acceptance of this grant does not constitute an
endorsement by ADA of any company's products or services.
© ADAF 1997. Reproduction of this fact sheet is permitted for
educational purposes. Reproduction for sales purposes is not authorized.
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Other Snack Food Ideas:
Fresh fruits and raw
unsweetened fruit and vegetable juices
canned fruits in natural juices
tortilla chips (baked, not fried)
Milk and dairy products
low or non-fat milk
low or non-fat yogurt
low or non-fat cheeses
low or non-fat cottage cheese
Meat, nuts and seeds
(these snacks combine foods from the different groups)
Choose foods less often
Avoid sweets between meals
Eat a variety of low/non-fat food from the
Brush your teeth with fluoridated toothpaste
after snacks and meals
More on Snacking:
The worst snacks are those you suck on for long periods of time,
especially sour candies that have sugar and acid! Dried fruit is high is
sugar and is sticky. If you must have these or other high sugar foods or
acidic drinks have them with a meal.
Other good snacks besides non dried fruit is most nonfat dairy
products, vegetables, and low fat meats.
A Cheesy Smile
What's the best way to
guarantee a bright smile at the end of a meal? Say, cheese.
Research shows that
concluding a meal by eating cheese can help prevent tooth decay. A
recent study revealed that certain proteins
contained in dairy products such as cheese may
help to restore minerals in tooth enamel. Eating
cheese also stimulates the flow of saliva, which helps neutralize the cavity-causing
acids in plaque. Cheese also helps clear the mouth of tooth-damaging bacteria
5 A Day professional Site Handouts & PowerPoint presentation
5 A Day
Benefit: Flossing and brushing your teeth daily can make your RealAge as much as
6.4 years younger
Sources: ADA, National
Institute of Dental Research, ADA
Snack Handout for Patients:
April 07, 2007
Nutrition Topics Index