22 August 2018

What YOU need to know about Nutrition: FRUIT

OCCHD and UpTown Grocery/Buy For Less are serving knowledge that will empower you to make healthier food choices when you visit the grocery store.

I'm Becky barn or corporate dietitian

with bye for less we are so happy to be partnering with the Oklahoma City County Health Department to provide this nutrition series for you hopefully you've already seen some of the segments that we've done we've done grains we've done proteins we've done dairy if you haven't seen those check out the website because they're already on the website today we're going to be looking at fruits and that's gonna be our focus why should we eat fruits number one they provide a lot of different nutrients phytonutrients a wide variety of those in general they provide carotenoids that form vitamin A they provide vitamin C potassium dietary fiber through just rich in lots of different nutrients but it's important to eat a wide variety of different fruits pairs apples oranges and even bananas are great to keep in a fruit bowl on your cabinet just your kitchen cabinet as a reminder to grab a piece of whole fruit for a great snack idea right here we've seen green grapes we have red seedless grapes we have our purple and black grapes here lots of different colors of grapes and grapes

just like berries they were simple for snacks you can simply wash them and eat a cluster of grapes use that as a garnish on a meal so you have an edible garnish also grapes are really good to just freeze and eat them frozen if you've not ever tried that before you might give it a try they're really good so sweet and really refreshing on summer day another great option is frozen fruit I like to encourage people to keep a stock of frozen fruit in their freezer so that when the fresh fruit that you bring home is already used up you'll have these to fall back on I also want to mention with certain fresh fruits like berries for example raspberries it's good to eat those the first day or two after you bring them home other very strawberries have a little longer shelf life and different fruits will stay fresh for different lengths of time apples pears oranges stay fresh for a week or even longer but it's great to have a backup of frozen fruits so that when you've used those fresh fruits you still have fruit that you can be able to eat before you go back to purchase more fruit and one of the things this is blueberries

let's take a look at these you see on the front of the package naturally low in fat naturally sodium free and a good source of fiber and then when you turn the package over we want to be sure that they are packaged with no added sugar and when you look at the ingredients that's all that's in there just the blueberries and so that's something that you want to watch for when you're looking at label we want to look for those that are can in their own juice and don't have added sweeteners um for example here is a crushed pineapple in its own juice and here it says a hundred percent juice you look at the back label the ingredients pineapple and pineapple juice we also have this in the pineapple Timbits and the hundred percent juice in its own juice and then pineapple slices the same thing in hundred percent pineapple juice so we have three different varieties right here a pineapple that you can get another fruit and here we go with the muscleman and sweetener applesauce and when you look at the back label here you see the ingredients apples water and ascorbic acid ascorbic acid is simply vitamin C and that is used sometimes in

canned fruits to preserve the color it's perfectly fine but it doesn't have any added sugar or sweeteners of any kind dried fruits are another great option to keep on hand here we have prunes and when you look at the back of the label and you look at the ingredients you see right here ingredients pitted California prunes which dried plums shown in parentheses because that's exactly what they are and that's all that it is so you want to just be in the habit of always looking at your labels so you know what you're getting let's look at raisins here we have raisin sun-dried raisins and you've got this nutrition information here no sugar added naturally sweet hundred-percent fruit when you look at the fact where the ingredients is ingredients California seedless raisins that's all that it is that's what you want to look for I love to keep these on hand for snacks I keep them in little containers in my car because they're great to keep in your car they have a long shelf life and you can use those for nutritious snacks throughout the day another option is a hundred percent fruit juice here's an example this is

apple juice and you see on the front of the label a hundred percent apple juice when you look over here look at the ingredients and it says pasteurized apple juice and then it does have ascorbic acid listed as well that's just vitamin C and it's just in there as a preservative you can also look at the nutrition information on the panel here a serving size is 8 ounces which would be a tab a hundred and twenty calories in that and on the carbohydrate total carbohydrate is 31 grams and that's good information to be able to look at so you can determine the portion size that would be appropriate for you that concludes our fruit series that we're doing next week we're going to be doing our vegetables we're going to be showing all kinds of ways to be able to select and serve different vegetables we hope to see you then be sure and check us out