If you walk into any grocery store you’ll find fresh fruits and vegetables
available in fairly constant supply throughout the year. Fresh fruits add
color and variety to any meal and because of their natural sweetness, are
great for dessert and are a good
low-fat snack alternative.
Here are a few tips to keep in mind
There is no substitute for your own expertise when choosing the right
quality of fresh fruit or vegetables. In addition it seldom pays to buy
perishable fruits and vegetables just because the price is low. Unless the
lower price is a result of overabundance, the so-called bargain may be
undesirable.
Buy only what you need. Refrigeration makes it possible to keep an
adequate supply of most perishable fruits and vegetables on hand, but
never buy more than you can properly refrigerate and use without waste --
even if the product is cheaper in quantity.
Keep on the lookout for deterioration. Even with the most modern handling
methods, product quality can decline rapidly while on display. Sometimes,
this off quality can be bought for less money, but the waste in
preparation may offset the price reduction.
Often a very attractive fruit or vegetable may not taste good because of a
varietals characteristic, or because of some internal condition such as
over maturity. On the other hand, a poor appearance due to poor color or
superficial blemishes may be delicious.
Quality is usually higher and prices are more reasonable when fruits and
vegetables are bought in season. Out-of-season produce is generally more
expensive. When you must handle a fruit or vegetable to judge its quality,
use care to prevent injury. Rough handling causes spoilage and waste and
you pay for carelessness in the long run.
Fresh fruits and fruit juices contain many vitamins and minerals, they are
low in fat (except avocados) and sodium, and they provide dietary fiber.
Whole, unpeeled fruit is higher in fiber than peeled fruit or fruit juice.
It is recommended that you consume 2 to 4 servings from the fruit group
each day. Count as a serving an individual unit (one medium apple, pear,
banana, orange), a fraction of a unit (grapefruit half, melon wedge),
1/2-cup berries, and 1/2 cup chopped or cooked fruit, or 3/4-cup fruit
juice.
Under federal guidelines, a substantial number of retailers must provide
nutrition information for the 20 most frequently eaten raw fruits. These
fruits are: bananas, apples, watermelons, oranges, cantaloupes, grapes,
grapefruit, strawberries, peaches, pears, nectarines, honeydew melons,
plums, avocados, lemons, pineapples, tangerines, sweet cherries,
kiwifruit, and limes. Information about other fruits may also be provided.
The nutritional information may appear on posters, brochures, leaflets, or
stickers near the fruit display. It may include serving size; calories per
serving; amount of protein, total carbohydrates, total fat, and sodium per
serving; and percent of the Recommended Daily Allowances for iron,
calcium, and vitamins A and C per serving.
The following alphabetical list of fruits is designed as a reference to
help you shop more intelligently.
Apples
The many varieties of apples differ widely in appearance, flesh
characteristics, seasonal availability, and suitability for different
uses.
The best varieties to eat fresh are the commonly available: Red Delicious,
McIntosh, Granny Smith, Empire, and Golden Delicious. For making pies and
applesauce, use tart or slightly acid varieties such as Gravenstein,
Grimes Golden, Jonathan, and Newtown.
For baking, the firmer fleshed varieties -- Rome Beauty, Northern Spy,
Rhode Island Greening, Winesap, and York Imperial -- are widely used.
Look for firm, crisp, well-colored apples. Flavor varies in apples, and
depends on the stage of maturity at the time that the fruit is picked.
Apples must be mature when picked to have a good flavor, texture, and
storing ability. Immature apples lack color and are usually poor in flavor.
They may have a shriveled appearance after being held in storage.
Avoid overripe apples (indicated by a yielding to slight pressure on the
skin, and soft, mealy flesh) and apples affected by freeze (indicated by
internal breakdown and bruised areas).
Scald on apples (irregularly shaped tan or brown areas) may not seriously
affect the taste.
Apple
-
Serving - 1
medium apple
|
|
NUTRITION |
|
MINERALS |
|
VITAMINS |
|
Nutrient |
Units |
Grams |
|
Nutrient |
Units |
Grams |
|
Nutrient |
Units |
Grams |
|
Water |
g |
115.823 |
|
Calcium |
mg |
9.660 |
|
Vitamin C |
mg |
7.866 |
|
Energy |
kcal |
81.420 |
|
Iron |
mg |
0.248 |
|
Thiamin |
mg |
0.023 |
|
Energy |
kj |
340.860 |
|
Magnesium |
mg |
6.900 |
|
Riboflavin |
mg |
0.019 |
|
Protein |
g |
0.262 |
|
Phosphorus |
mg |
9.660 |
|
Niacin |
mg |
0.106 |
|
Fat |
g |
0.497 |
|
Potassium |
mg |
158.700 |
|
Pantothenic acid |
mg |
0.084 |
|
Carbohydrate |
g |
21.045 |
|
Sodium |
mg |
0.000 |
|
Vitamin B-6 |
mg |
0.066 |
|
Fiber |
g |
3.726 |
|
Zinc |
mg |
0.055 |
|
Folate |
mcg |
3.864 |
|
|
|
|
|
Copper |
mg |
0.057 |
|
Vitamin B-12 |
mcg |
0.000 |
|
|
|
|
|
Manganese |
mg |
0.062 |
|
Vitamin A |
IU |
73.140 |
|
|
|
|
|
Selenium |
mcg |
0.414 |
|
Vitamin A, RE |
mcg |
6.900 |
|
|
|
|
|
|
|
|
|
Vitamin E |
mg |
0.442 |
|
Apricots
Most fresh apricots are found in June and July, but a limited supply of
imported apricots is available in large cities during December and
January. Domestic apricots are grown principally in California,
Washington, and Utah.
Apricots develop their flavor and sweetness on the tree, and should be
mature but firm at the time that they are picked.
Look for apricots that are plump and juicy looking, with a uniform,
golden-orange color. Ripe apricots will yield to gentle pressure on the
skin.
Avoid dull-looking, soft, or mushy fruit, and very firm, pale yellow, or
greenish-yellow fruit. These indicate over maturity or immaturity,
respectively.
Apricot
-
Serving - 1 Apricot
|
|
|
NUTRITION |
|
MINERALS |
|
VITAMINS |
|
Nutrient |
Units |
Grams |
|
Nutrient |
Units |
Grams |
|
Nutrient |
Units |
Grams |
|
Water |
g |
30.223 |
|
Calcium |
mg |
4.900 |
|
Vitamin C |
mg |
3.500 |
|
Energy |
kcal |
16.800 |
|
Iron |
mg |
0.189 |
|
Thiamin |
mg |
0.011 |
|
Energy |
kj |
70.350 |
|
Magnesium |
mg |
2.800 |
|
Riboflavin |
mg |
0.014 |
|
Protein |
g |
0.490 |
|
Phosphorus |
mg |
6.650 |
|
Niacin |
mg |
0.210 |
|
Fat |
g |
0.137 |
|
Potassium |
mg |
103.600 |
|
Pantothenic acid |
mg |
0.084 |
|
Carbohydrate |
g |
3.892 |
|
Sodium |
mg |
0.350 |
|
Vitamin B-6 |
mg |
0.019 |
|
Fiber |
g |
0.840 |
|
Zinc |
mg |
0.091 |
|
Folate |
mcg |
3.010 |
|
|
|
|
|
Copper |
mg |
0.031 |
|
Vitamin B-12 |
mcg |
0.000 |
|
|
|
|
|
Manganese |
mg |
0.028 |
|
Vitamin A |
IU |
914.200 |
|
|
|
|
|
Selenium |
mcg |
0.140 |
|
Vitamin A, RE |
mcg |
91.350 |
|
|
|
|
|
|
|
|
|
Vitamin E |
mg |
0.311 |
|
Avocados
Avocados, grown in California and Florida, are available all year. Two
general types, and a number of varieties of each, are grown. Depending
upon type and variety, avocados vary greatly in shape, size, and color.
Most tend to be pear-shaped, but some are almost spherical. Fruits
weighing less than 1/2 pound are most commonly available. Some have rough
or leathery textured skin, while others have smooth skin. The skin color
of most varieties is some shade of green, but certain varieties turn
maroon, brown, or purplish-black as they ripen.
Despite this variation in appearance, avocados are of good eating quality
when they are properly ripened, becoming slightly soft. This ripening
process normally takes from 3 to 5 days at room temperature for the quite
firm avocados usually found in grocery stores. Ripening can be slowed by
refrigeration.
For immediate use look for slightly soft avocados, which yield to gentle
pressure on the skin. For use in a few days, buy firm fruits that do not
yield to the squeeze test. Leave them at room temperature to ripen.
Irregular light-brown markings are sometimes found on the outside skin.
These markings generally have no effect on the flesh of the avocado.
Avoid avocados with dark sunken spots in irregular patches or cracked or
broken surfaces. These are signs of decay.
When preparing avocados, immediately place the peeled fruit in lemon juice
until ready for use to avoid the browning of the flesh when exposed to the
air
Bananas
|
Avocados
- Serving - 1 Cup
Cubes |
|
NUTRITION |
|
MINERALS |
|
VITAMINS |
|
Nutrient |
Units |
Grams |
|
Nutrient |
Units |
Grams |
|
Nutrient |
Units |
Grams |
|
Water |
g |
111.405 |
|
Calcium |
mg |
16.500 |
|
Vitamin C |
mg |
11.850 |
|
Energy |
kcal |
241.500 |
|
Iron |
mg |
1.530 |
|
Thiamin |
mg |
0.162 |
|
Energy |
kj |
1011.000 |
|
Magnesium |
mg |
58.500 |
|
Riboflavin |
mg |
0.183 |
|
Protein |
g |
2.970 |
|
Phosphorus |
mg |
61.500 |
|
Niacin |
mg |
2.882 |
|
Fat |
g |
22.980 |
|
Potassium |
mg |
898.500 |
|
Pantothenic acid |
mg |
1.457 |
|
Carbohydrate |
g |
11.085 |
|
Sodium |
mg |
15.000 |
|
Vitamin B-6 |
mg |
0.420 |
|
Fiber |
g |
7.500 |
|
Zinc |
mg |
0.630 |
|
Folate |
mcg |
92.850 |
|
|
|
|
|
Copper |
mg |
0.393 |
|
Vitamin B-12 |
mcg |
0.000 |
|
|
|
|
|
Manganese |
mg |
0.339 |
|
Vitamin A |
IU |
918.000 |
|
|
|
|
|
Selenium |
mcg |
0.600 |
|
Vitamin A, RE |
mcg |
91.500 |
|
|
|
|
|
|
|
|
|
Vitamin E |
mg |
2.010 |
|
Bananas
Bananas develop their best eating quality after they are harvested. This
allows bananas to be shipped great distances. Almost our entire supply of
bananas, available year-round, is imported from Central and South America.
Bananas are sensitive to cool temperatures and will be injured in
temperatures below 55 °F. For this reason, they should never be kept in
the refrigerator. The ideal temperature for ripening bananas is between 60
and 70 °F. Higher temperatures cause them to ripen too rapidly.
Look for bananas, which are firm, bright in appearance, and free from
bruises or other injury. The state of ripeness is indicated by skin color.
Best eating quality has been reached when the solid yellow color is
specked with brown. At this stage, the flesh is mellow and the flavor is
fully developed. Bananas with green tips or with practically no yellow
color have not developed their full flavor potential.
Avoid bruised fruit (indicating rapid deterioration and waste); discolored
skins (a sign of decay); a dull, grayish, aged appearance (showing that
the bananas have been exposed to cold and will not ripen properly).
Occasionally, the skin may be entirely brown and yet the flesh will still
be in prime condition.
|
Bananas
- Serving - 1 Medium |
|
NUTRITION |
|
MINERALS |
|
VITAMINS |
|
Nutrient |
Units |
Grams |
|
Nutrient |
Units |
Grams |
|
Nutrient |
Units |
Grams |
|
Water |
g |
87.627 |
|
Calcium |
mg |
7.080 |
|
Vitamin C |
mg |
10.738 |
|
Energy |
kcal |
108.560 |
|
Iron |
mg |
0.366 |
|
Thiamin |
mg |
0.053 |
|
Energy |
kj |
454.300 |
|
Magnesium |
mg |
34.22 |
|
Riboflavin |
mg |
0.118 |
|
Protein |
g |
1.215 |
|
Phosphorus |
mg |
23.600 |
|
Niacin |
mg |
0.637 |
|
Fat |
g |
0.566 |
|
Potassium |
mg |
467.280 |
|
Pantothenic acid |
mg |
0.307 |
|
Carbohydrate |
g |
27.647 |
|
Sodium |
mg |
1.180 |
|
Vitamin B-6 |
mg |
0.682 |
|
Fiber |
g |
2.832 |
|
Zinc |
mg |
0.189 |
|
Folate |
mcg |
22.538 |
|
|
|
|
|
Copper |
| |
