Nutrition Basics: Fruit…What is a serving?
Lets start with fruit… it’s a healthy snack that most kids will eat!
Packed with vitamins, fiber, phytochemicals (these are good!). Lots to pick from and usually no fat! (always a few exceptions like coconut & avocado)
Fruit is an important part of a well balanced healthy diet!
But do you know what a serving size is?
Each serving contains approximately 60 calories, 15 g carbohydrate, 0 g protein, 0 g fat
- 1 small apple (4 oz)
- ½ cup applesauce, unsweetened
- 4 dried apple rings
- 4 apricots
- 7 halves dried apricots
- 1 -4” piece of banana (or half a large)
- 3/4 cup blueberries
- 3/4 cup blackberries
- 1 ¼ cup whole strawberries (~6-8)
- 1 cup raspberries or boysenberries
- 1 cup cubed cantaloupe or honeydew
- 12 large cherries
- 1/2 cup cherries, canned
- 2 dried figs
- 1/2 cup fruit cocktail in natural juices
- 1/2 medium grapefruit
- 12-15 grapes
- 1 large kiwi
- 3/4 cup mandarin oranges (10-12 wedges)
- 1/2 mango
- 1 medium nectarine
- 1 medium orange
- 1 cup papaya
- 1 medium peach
- 1/2 cup peaches, canned in natural juices
- 1 medium pear
- 2 – 1/2″ ring slices of pineapple
- 1/2 cup pomegranate seeds
- 2 small plums
- 3 dried prunes
- 2 Tbsp raisins
- 4 oz most 100% fruit juices
Try a variety of fruits with your kids…
It’s one of the best habits to create!!
Tags: children, fruit, healthy, healthy eating, portion control, snacks
Articles, Healthy Snacks, Nutrition Basics, Snacks | admin | 
February 13, 2012 3:28 pm
