This Month’s Featured Fruits is Strawberries
Health and Nutrition go hand in hand
Eating a variety of colorful fruits and vegetables and getting daily physical activity can help you and your family stay healthy, feel good, and may lower the risk of serious health problems like obesity, type 2 diabetes, heart disease, and certain types of cancer.
Why Eat Strawberries?
Eight large strawberries are equal to about one cup of fruit. One cup of strawberries is an excellent source of vitamin C. One cup of strawberries is also a source of fiber, which helps you feel full and keep normal blood sugar levels.
What is Vitamin C?
Vitamin C is a good source of anti-oxidants. It helps keep gums and muscles in good shape, helps heal wounds, minimizes wrinkles, good for eyesight, boosts brain power, protects heart and can help prevent heart disease.
Recommended Daily Amounts of Fruits and Vegetables*
*If you are active, eat the higher number of cups per day. Visit www.mypyramid.gov to learn more.
| Kids, Ages 5-12 | Teens and Adults, Ages 13 and up | ||
| Males | 2½ - 5 cups per day | 4½ - 6½ cups per day | |
| Females | 2½ - 5 cups per day | 3½ - 5 cups per day |
Vitamin C Champions:*
Grapes, green beans, melons, peppers, potatoes, broccoli, and zucchini.
*vitamin C Champions are a good or excellent source of vitamin C.
Let’s Get Physical!
Do stretches, exercises, or pedal a stationary bike while watching television.
Shoppers Tips
Produce Tips
• Strawberries are picked at their peak of freshness. They do not ripen after harvesting. So make sure to pick ones that are bright red, have a natural shine and green caps that look fresh.
• Store unwashed strawberries in the refrigerator to keep them fresh.
• Before serving, use cool water to gently wash strawberries with the green caps still attached.
• For best flavor, allow strawberries to reach room temperature before serving.
Helping Your Child Eat Healthy
• Slice strawberries into high fibercereal and calcium-rich lowfat yogurt.
• Blend frozen strawberries with ice and orange juice (or lowfat yogurt) to make a quick and tasty smoothie.
• Toss strawberries in a salad.
• Strawberries are a tasty snack all by themselves. Just wash them, remove the stem and enjoy.
For more ideas, visit:
www.cachampionsforchange.net
Be Creative in the Kitchen!
Find ways to incorporate strawberries into your meals.
- Microwave sliced strawberries with a small amount of orange juice or unsweetened applesauce to make a great topping for your pancakes.
- Blend strawberries, orange juice, and lowfat yogurt for a refreshing smoothie.
- Toss strawberry halves with melon, pineapple, and mango chunks and sprinkle with lime juice and chili powder for a Mexican fruit salad.†
Recipes!
For more healthy recipes visit Champions for Change