Unit 3 You and Food
210
Fruits
Fruits include fresh, canned, frozen, and dried fruits, and fruit juices.
Make most of your choices whole or cut-up fruit, because fruit juice provides
little fiber and often has added sugar. See 7-7. Fruits are important sources
of many nutrients including vitamin C and potassium. Those richest in
vitamin C are the citrus fruits, such as oranges and grapefruit. Strawberries,
apples, cantaloupe, and kiwi also contain vitamin C. Bananas are a good
source of potassium. Your plan recommends a number of cups from the fruit
group daily as a guide.
Reading
Review
1. Why should you select whole or cut-up fruit more often than juice?
2. What are some fruits that are good sources of vitamin C?
Dairy
The dairy group includes foods that
are good sources of vitamins and protein.
These foods are also rich in minerals,
especially calcium.
Teens need three cups from the dairy
group every day. Choose fat-free or
low-fat milk products most often. One
and one-half ounces of natural cheese, one
cup of yogurt, or two ounces of processed
cheese count as one cup of milk. Some
foods made from milk are low in calcium
and high in fat and sugars. Ice cream,
cream cheese, and butter are examples.
These foods are not in this food group.
Foods from the dairy group are
important when your body is growing.
When children do not get enough
calcium in their diets, their bones may
be weak or misshapen. Older adults who
did not get enough calcium when they
were young may also have problems.
Their bones may break easily and mend
slowly. When you prepare foods for your
family, be sure to choose foods that are
good sources of calcium.
Fruits are an important source of many
nutrients.
7-7