Stay Fit and Healthy
Know your food - healthy servings
We've all heard about the need for healthy snacks and the importance of cutting down our portions. Here are some quick reference points for both.
Great for: Snacks, green salads, main dish salads, and fruit salads.
What's a serving? 1 large apple.
Price per serving: About $1. Apples sell for about $1.99 per pound, and an extra-large crisp apple weighs about 1/2 pound.
Nutrition Info per serving: 117 calories, 5 grams fiber, 17% Daily Value for vitamin C, and 7% Daily Value for potassium
Great for: Snacks and fruit salads, yogurt parfaits, and smoothies.
What's a serving? 1 banana.
Price per serving: About 45 cents. Bananas sell for about $0.89 per pound, and a large banana weighs about 1/2 pound.
Nutrition Info per serving: 121 calories, 3.5 grams fiber, 14% Daily Value for potassium (487 mg), 20% Daily Value for vitamin C.
3. Baby Carrots (in bags)
Great for: Snacks, casseroles, stews, veggie platters, and side dishes.
What's a serving? About 1/2 cup or 2 ounces raw.
Price per serving: 19 cents. A 16-ounce bag costs about $1 on sale and contains about 8 servings (2 ounces each).
Nutrition Info per serving: 27 calories, 2 grams of fiber, 200% Daily Value for vitamin A, and 7% Daily Value for vitamin C.
4. Canned Beans
Great for: Green salads, casseroles, stews, and chili. Types of beans range from 50% less sodium kidney beans and black beans to white beans and garbanzo beans.
5. Canned Tomatoes
Great for: Italian and Mexican recipes, chili, stew, and casseroles. Flavor options range from no-salt-added sliced stewed tomatoes to diced tomatoes with garlic and olive oil.
What's a serving? One can contains about 3.5 (1/2-cup) servings.
Price per serving: About 28 cents. You can buy a 14.5-ounce can for about $1 on sale (often less for store brands).
Nutrition Info per serving: About 25 calories, 1 gram fiber, 10% Daily Value of vitamin A, and 15% Daily Value of vitamin C
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