Day 7 - Get 2 Servings of Fresh Fruit Today


Embrace March Madness and nosh on some fresh fruit today!

Ok I realize fruit has nothing to do with basketball.

Just note that FRESH fruit is the name of the game. Not canned fruit, not fruit juice, not fruit packed in syrup or water. FRESH fruit only! All that potassium and cancer fighting phytonutrients will help you bring your A-game.

For most fruits 1 cup is about 1 serving.

Apples, pears and oranges should be about the size of a basketball. Just kidding - a baseball is just right.

Count 10-15 grapes for 1 serving. For fruits that are low sugar like limes and lemons, add these in to your water, squeeze atop salads to bring an extra zing to your dressing.

Choose a variety of color-rich fruits - you know the kinds that stain your fingers - like cherries, elderberries, blackberries, blackcurrants, mulberries, and raspberries, as these are super-packed with antioxidant and anti-cancer powers.

If you are worried about which fresh fruits to purchase organic - check out the Clean 15 and Dirty Dozen list 2018 from Food Safety Magazine.

Down and Dirty List of Fresh Fruit

Acerola Cherries

Apple

Apricot

Avocado

Banana

Blackcurrant

Blueberries

Breadfruit

Cantaloupe

Carmbola (Star Fruit)

Cherimoya

Cherries

Clementine

Coconut

Cranberries

Date

Durian

Elderberries

Feijoa

Figs

Gooseberries

Grapefruit

Grapes

Guava

Honeydew

Jackfruit

Java Plum

Jujube Fruit

Kiwi Fruit

Kumquat

Lemon

Lime

Longan

Loquat

Lychee

Mandarin Orange

Mango

Mangosteen

Mulberries

Nectarine

Olives

Orange

Papaya

Passion Fruit

Peaches

Pear

Persimmon

Pineapple

Pitanga

Plantain

Plum

Pomegranate

Prickly Pear

Pummelo

Quince

Raspberry

Sapodillla

Soursop

Strawberries

Sugar-Apple

Tamarind

Tangerine

Watermelon

For the full 30 day Mini Challenge Click Here!


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