Apple Nutrition & Recipe.pdf

½ cup apples, sliced (55g)
Cholesterol 0mg
Sodium 1mg
Total Carbohydrate 8g
Protein 0g
Saturated Fat 0g
Trans Fat 0g
Dietary Fiber 1g
Sugars 6g
Vitamin A 1%
Calcium 0%
Vitamin C 4%
Iron 0%
You need 1 serving (½ cup sliced apples) as a hand's portion, equivalent to a small apple's portion.
Apples are a fiber source.
Fiber helps you feel full, maintain normal blood sugar levels, and prevent constipation.
Fiber only exists in plant-based foods.
Fruits and vegetables are essential components of a balanced diet. Visit www.mypyramid.gov for more information.
Discuss with your child their favorite fruits and vegetables, why they like them, and their preferred way of eating them.
The serving size of fruits and vegetables depends on your age, sex, and daily activity level. Refer to the chart below to determine how many cups you and your family need.
Recommended daily fruit and vegetable intake
Children, 5-12 years old: 2½ - 5 cups per day
Teenagers and adults, 13 years and older:
Men: 4½ - 6½ cups per day
Women: 3½ - 5 cups per day
If you are more active, you may need to consume more cups per day. Visit www.mypyramid.gov for more information.
Join the journey to health and success by learning about healthy eating.
A healthy diet can help your child succeed in school. Eating the recommended amount of fruits and vegetables can help children perform better in school. Explore, taste, and learn about the benefits of eating more fruits and vegetables and engaging in daily physical activity.
Get moving!
․Participate in the "Walk to School" week in October and encourage your child to join the activity. Visit www.cawalktoschool.com for more information.
․If walking to school is not possible, consider other safe locations - parks, shopping malls, or walking around your home.
․Take a family walk after dinner.
More physical activity ideas: Visit Healthy Ideas
․Freeze 100% apple juice in ice cube trays or paper cups with popsicle sticks for a healthy snack or dessert.
․Use unsweetened apple sauce to make low-fat baked goods. Replace one-third of the oil called for in the recipe with an equal amount of apple sauce.
․Find firm apples with no bruises or soft spots.
․Store apples at room temperature for up to one week or refrigerate them for up to three months. Do not store apples in a sealed bag in the refrigerator.
․Prevent apples from browning by preparing fresh apples just before eating them or by pouring 100% apple juice over fresh sliced apples.
For more ideas, visit Secrets
Apple Fish Salad
Servings: 4, 1 cup per serving
Preparation time: 15 minutes
Ingredients:
2 (6 oz) cans of water-packed tuna, drained
2 tablespoons chopped red onion
1 medium apple, cored and chopped
¼ cup chopped celery
¼ cup dried cranberries
3 tablespoons low-fat Italian dressing
2 cups mixed greens
2 medium whole wheat pita bread
Instructions:
1. In a small bowl, mix together tuna, onion, apple, celery, cranberries, and two tablespoons of Italian dressing.
2. In another bowl, mix the remaining dressing with the mixed greens.
3. Cut the pita bread in half to create four pita pockets.
4. Fill each pita pocket with equal amounts of tuna and mixed greens mixture. Serve immediately.
Nutrition information per serving:
Calories 216, Carbohydrates 27g, Dietary Fiber 4g, Protein 25g, Total Fat 2g, Saturated Fat 0g, Trans Fat 0g, Cholesterol 26mg, Sodium 544mg
For food stamp information, call 877-847-3663. Funded by the USDA Supplemental Nutrition Assistance Program, an equal opportunity provider and employer. Visit www.cachampionsforchange.net for healthy tips.