A Rainbow of Color in Your Fruit Bowl

March 10th, 2011

If a picture is worth a thousand words – then there’s nothing left to say!

Each piece of this juicy, delicious, beautiful, brilliantly colored fruit, is filled with a variety of nutrients, offering special health benefits.

Green fruit has antioxidants that contribute to maintaining healthy vision and reduce cancer risks. 

Orange and deep yellowfruit is an excellent sources of  carotenoids and the antioxidant vitamin C. These nutrients promote healthy vision, immunity and reduced risk for some cancers. The deeper the orange/yellow color, the more carotenoids they have.

Purple and blue fruit contribute to healthy immune function, may help with memory, urinary tract health and reduced cancer risks.  

Red indicates fruit that may help maintain a healthy heart, vision, immunity and may reduce cancer risks.

White, tan and brown fruit sometimes contain nutrients that may promote heart health and reduce cancer risks.

When it comes to fruit and diabetes there is a lot of misinformation. One of the common “urban legends” is that you can’t eat fruit if you have diabetes. Of course you can have fruit – and as noted above, if you choose not to eat fruit, you’ll miss out on all the health benefits fruit has to offer.

The following tips will help you manage diabetes and enjoy a rainbow of color in your fruit bowl.

  • Eat fruits raw, as juice with no sugar added, or canned in their own juice. Avoid canned fruit in heavy syrup.
  • Eat pieces of fruit, rather than drinking fruit juice. Pieces of fruit are more filling.
  • Buy fruit juice that is 100-percent juice, with no added sugar.
  • To increase fiber intake, choose whole or cut-up fruits more often as snacks or with meals, instead of juice.
  • Prune juice, bananas, cantaloupe, honeydew, prunes, dried peaches or apricots, orange juice, and plantains are all rich in potassium which may help to maintain healthy blood pressure.
  • Portion control is important – the following serving sizes provide 15 gms of carbohydrate: 1 medium peach, apple, or orange, 1 1/2 cup watermelon, 15 grapes, 1/2 cup orange or grapefruit juice.

Have you successfully included fruit in your diet? How many servings of fruit do you eat each day?

One Response to “A Rainbow of Color in Your Fruit Bowl”

  1. monique says:

    Serving fresh fruit at a picnic or cookout is safer than preparing fruit salads. With fruit salads one has to provide ice to keep salad cold, and serving and eating utensils.

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