Eat at least
4 cups of fruits & vegetables every day!

Now that's a challenge I can live with!

I like to focus on what I can eat---instead of what I can’t eat (some folks’ idea of what it means to eat better)

And some of us have bigger appetites than others. If that's the case for you, eating more fruits and vegetables will will fill you up---with great nutritional benefits. Today, let’s talk about fruit...

What’s in the fruit group?

Try raisins on your oatmeal, grapefruit for breakfast (citrus is a good choice in the winter), mango salsa on seafood, sugar-free fruit spread on your toast (find it with the preserves and jelly at the grocery store), and avocados --- guacamole for the Super Bowl anyone?

Serve fruit when you entertain with ideas from Produce for Better Health

Fresh, frozen, canned, or dried?
It's all good! According to the American Dietetics Association, research has shown that canned and frozen produce (fruits and vegetables) have the same nutritional value as fresh.                                          

What counts as a “cup” of fruit?

• 1 cup of cut-up fruit
• 1 cup 100% fruit juice
   (check the label to be sure it’s 100%)
• 1 whole fruit, such as an apple, banana, orange, or pear.
• ½ cup dried fruit ( great choice for winter months)

To help you visualize sizes and amounts of common fruits, go to Fruits Food Gallery Get details on What Counts as a Cup? Click on "chart".

It's not to late to sign up for 2011 SSHW Winter Challenge
"Register an Account" online for the free, 6 week challenge---for a better 2011.

Patti Wooten Swanson, PHD
Nutrition, Family, and Consumer Science Advisor 
University of California Cooperative Extension
San Diego County, CA