Other issues of Nutrition Advisor

Summer fruit sensations

Summer is a great time to enjoy the bounty of seasonal fresh fruits. In addition to relaxing with a piece of cool fruit on a hot summer day, you can also treat yourself to a natural dose of vitamins and minerals! Fruits also contain "phytochemicals" and antioxidants, which may help protect against some cancers, heart disease, cataracts, arthritis and other chronic health conditions.

Pick of the crop: Good sources of vitamins and minerals

A "good source" of a vitamin or mineral supplies at least 10% of the Daily Value.

A "good source" of fiber is at least 2 grams.

Shopping 101: Tips when selecting fruit
Not too savvy with your fruit selections? Buying fruit at peak quality helps to make sure your choices are nutritious and delicious.

• Cantaloupes that have pronounced netting on the rind and a few tiny cracks near the stem end are signs of sweetness. They should have a noticeably strong, sweet smell.
• Watermelon that sloshes when shaken is probably overripe. When thumped, you should hear a low-pitched sound indicating a full juicy interior.
• Strawberries that are firm, plump and full of color are the best to buy.
• Cherries that are plump and bright-colored will be sweet or sour. Cherries with reddish-brown skin promise flavor. Avoid cherries with dark stems or overly soft or shriveled.
• Color is the best indication of ripeness and flavor when choosing ripe grapes. Avoid grapes that are soft or wrinkled.
• Kiwi should be soft, similar to a peach, and evenly firm.
• Peaches that have a yellow or creamy color are your best bet. If they are ripe, they should feel slightly soft.

Making fruit fun:

• Have fresh fruit cut and ready to go in the refrigerator.
• Add sliced fruit to whole grain cereals or pancakes.
• Serve fruit as a dessert with whipped cream for a refreshing treat on hot summer days.
• Be creative and add fruit to different dishes, like mixing crunchy grapes in tuna or turkey salad.
• Marinade chicken or fish in a fruit puree.
• Replace half the fat in your favorite homemade baked goods with applesauce, pureed prunes, peaches or bananas.
• Spice up your salsa with mangos or pineapple.
• For a cool treat, try frozen grapes for something fun and different.
• Make fruit kabobs by putting a variety of fruit on a toothpick.
• Use different cookie cutters to shape fruit, this makes them look fun to eat.
• Add fruit to gelatin for a tasty treat.
• Get out the blender and create your own fruit smoothies!

The Yale-New Haven Nutrition Advisor is created by registered dietitians and dietetic interns who staff the Nutrition Clinic at Yale-New Haven Hospital. For information, contact the Nutrition InfoLine at (203) 688-2422.

For more information on this topic, you could visit:

• American Dietetic Association
• The Fruit Pages
• Dole 5 a Day,

Other issues addressed by Yale-New Haven Nutrition Advisor:

• Make it fun in the sun (outdoor food safety tips)
• Eat any sugar alcohol lately?
• Creating a garden rich in antioxidants
• Food safety in the kitchen
• Chocolate
• The soy story
• Cheese can be a healthy addition to your diet
• Control your blood pressure
• Candy and healthy treats
• The truth about pesticides
• How much punch are you getting out of your power bar?
• What about caffeine?
• Dietary guidelines
• Eating for heart health
• Outstanding antioxidants
• Tea time: go for the green
• Microwave mania
• Coffee drinks
• Nuts are good for you
• Mom was right about breakfast
• A glass of red wine a day keeps the doctor away
• Let's get physical, summer activities

Last revised: March 10, 2005 (jj)

Home page URL: http://www.ynhh.org

All information is intended for your general knowledge and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.