Food & Nutrition, Get Healthy!, Healthy Living, Weight Management


Eating fruit provides many different health benefits. Is has been proven that people who eat more fruit as part of their overall diet are less likely to develop chronic diseases such as cardiovascular disease, stroke and type 2 diabetes. Eating fruit is also associated with better weight management. Fruits are low on calories compared to that of other foods. Fruits have a high water and fiber content, which can help you feel full longer.

For the most benefit, make sure to choose a wide variety of colors of fruits. A good rule of thumb is the darker the fruit the better it is for you. Often times the darker fruits have more antioxidants. Antioxidants are all of the vitamins, minerals, carotenoids and polyphenols present in the foods that significantly slow or prevent the oxidation (damage of oxygen) process, and will prevent or repair damage to the cells in your body. For example, bright oranges or tangerines; or deep red apples have more antioxidants than white cherries would. Not that white cherries don’t have many god nutrients of their own, they just don’t have the antioxidant power of brighter fruits.

Color Coded Fruits for your Health

Green: Limes, Kiwi, Honeydew, Green Grapes

Health Advantages: Protect eyesight and reduce your risk of developing macular degeneration, an eye disease that can lead to blindness.

Red: Watermelon, Red Grapes, Cranberries, Strawberries, Cherries, Pink Grapefruit, Papaya

Health Advantages: Provides antioxidants that can ward off inflammation, prevent urinary tract infections and reduce the risk of certain cancers.

Yellow: Grapefruit, Pineapple, Lemons

Health Advantages: May help strengthen the immune system due to increased amounts of vitamin C. Also helps maintain healthy digestion.

Orange: Apricots, Cantaloupe, Peaches, Mangos

Health Advantages: Helps maintain eye health and can also delay cognitive aging and protect skin from sun damage.

White: Pear, Banana

Health Advantages: May protect the heart due to high potassium content.

Purple: Blackberries, Plums, Prunes, Blueberries, Raisins, Purple Grapes, Figs

Health Advantages: May slow down age related loss of brain activity. Acts a an anti-inflammatory and may guard against cancer.

Citrus Glazed Fruit Melody

1 ½ cups sugar

2 cups orange pineapple juice or orange juice

2 tbsp cornstarch

2 cups bananas

2 cups cantaloupe (1” cubes)

2 cups purple grapes

In a small saucepan combine sugar, juice and cornstarch. Bring to a boil. Cook stirring constantly for 2-3 minutes or until sauce is thick.

Remove from heat and place in an airtight container. Refrigerate for 3 hours.

In a large bowl combine fruit and pour the glaze over the fruit. Toss and serve. 

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