Whole Foods
Peaches
1 Medium Peach (98g)
40 Calories
0g Fat
3% Total Carbohydrate 9g
7% Dietary Fiber 2g
9g Sugars
1g Protein
6% Vitamin A
10% Vitamin C
2% Iron
* Percent Daily Values are based on a 2,000 calorie diet.
40 Calories
0g Fat
3% Total Carbohydrate 9g
7% Dietary Fiber 2g
9g Sugars
1g Protein
6% Vitamin A
10% Vitamin C
2% Iron
* Percent Daily Values are based on a 2,000 calorie diet.
Peaches are a member of the rose family. A peach is ripe when it gives slightly.
The big icky thing inside is a peach pit.
Kiwi
1/2 Cup, Sliced
50 Calories
5g Calories from Fat
4% Total Carbohydrate 13g
12% Dietary Fiber 3g
8g Sugars
1g Protein
2% Vitamin A
140% Vitamin C
4% Calcium
2% Iron
* Percent Daily Values are based on a 2,000 calorie diet.
50 Calories
5g Calories from Fat
4% Total Carbohydrate 13g
12% Dietary Fiber 3g
8g Sugars
1g Protein
2% Vitamin A
140% Vitamin C
4% Calcium
2% Iron
* Percent Daily Values are based on a 2,000 calorie diet.
You can eat the skin of a kiwi if washed. If the skin is unpleasant to eat, a parent can cut it off. Ripen kiwi’s at room temperature 3 to 5 days. Ripe kiwis can be refrigerated up to a week.
Pear
1/2 Cup, Sliced (83g)
50 Calories
0 Calories from Fat
4% Total Carbohydrate 13g
12% Dietary Fiber 3g
210mg Potassium
8g Sugars
6% Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet.
50 Calories
0 Calories from Fat
4% Total Carbohydrate 13g
12% Dietary Fiber 3g
210mg Potassium
8g Sugars
6% Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet.
To faster ripen a pear, place in a paper bag at room temperature for 2 to 3 days or a ventilated fruit bowl in a cool dark place. Refrigerate in a plastic bag up to 3 days when ripe.
Artichoke
1 Medium Artichoke, Cooked (120g)
60 Calories
0 Calories from Fat
5% Sodium 115mg
4% Total Carbohydrate 13g
21% Dietary Fiber 6g
1g Sugar
4g Protein
4% Vitamin A
20% Vitamin C
6% Calcium
8% Iron
* Percent Daily Values are based on a 2,000 calorie diet.
60 Calories
0 Calories from Fat
5% Sodium 115mg
4% Total Carbohydrate 13g
21% Dietary Fiber 6g
1g Sugar
4g Protein
4% Vitamin A
20% Vitamin C
6% Calcium
8% Iron
* Percent Daily Values are based on a 2,000 calorie diet.
Artichokes are a flower bud. They can be prepared boiled, steamed, microwaved or sautèed. To eat, pull off leaves and eat the fleshy ends attached to the plant. Lift out the cone and cut out the fuzzy core at the center to enjoy the heart of the plant.
Try dipping the leaves in an oil-vinegar light salt mixture.
Broccoli
1/2 Cup Raw 36g
10 Calories
0 Calories from Fat
0% Sodium 10mg
1% Total Carbohydrate 2g
4% Dietary Fiber 1g
1g Sugars
1g Protein
20% Vitamin A
60% Vitamin C
2% Calcium
2% Iron
* Percent Daily Values are based on a 2,000 calorie diet.
10 Calories
0 Calories from Fat
0% Sodium 10mg
1% Total Carbohydrate 2g
4% Dietary Fiber 1g
1g Sugars
1g Protein
20% Vitamin A
60% Vitamin C
2% Calcium
2% Iron
* Percent Daily Values are based on a 2,000 calorie diet.
Broccoli evolved from a wild cabbage plant and has been around for over 2,000 years. The darker green the broccoli, the more nutrients. Store in open plastic bag in refrigerator crisper drawer. Try to eat within a day or two.
Carrots
1/2 Cup (64g)
25 Calories
0 Calories from Fat
2% Sodium 45mg
2% Total Carbohydrate 6g
7% Dietary Fiber 2g
3g Sugars
1g Protein
150% Vitamin A
6% Vitamin C
2% Calcium
2% Iron
* Percent Daily Values are based on a 2,000 calorie diet.
25 Calories
0 Calories from Fat
2% Sodium 45mg
2% Total Carbohydrate 6g
7% Dietary Fiber 2g
3g Sugars
1g Protein
150% Vitamin A
6% Vitamin C
2% Calcium
2% Iron
* Percent Daily Values are based on a 2,000 calorie diet.
Carrots will store longer if stored separately from fruit. The peel contains a lot of nutrients if you can handle the taste. Carrots are a great source of vitamin A. Vitamin A is good for your eyes and skin.
Orange
1 Medium
70 Calories
0 Calories from Fat
7% Potassium 269mg
6% Total Carbohydrate 18g
11% Dietary Fiber 3g
12g Sugars
1g Protein
6% Vitamin A
140% Vitamin C
6% Calcium
2% Iron
* Percent Daily Values are based on a 2,000 calorie diet.
70 Calories
0 Calories from Fat
7% Potassium 269mg
6% Total Carbohydrate 18g
11% Dietary Fiber 3g
12g Sugars
1g Protein
6% Vitamin A
140% Vitamin C
6% Calcium
2% Iron
* Percent Daily Values are based on a 2,000 calorie diet.
1 Medium sized Orange provides more than enough vitamin C for one day. Oranges are technically a type of berry. That’s one big berry!
They also contain a sufficient amount of folacin, calcium, potassium, thiamin, niacin and magnesium.
Banana
1/2 Cup, Sliced 75g
70 Calories
0 Calories from Fat
11% Potassium 400mg
6% Total Carbohydrate 17g
8% Dietary Fiber 9g
21g Sugar
1g Protein
10% Vitamin C
2% Iron
* Percent Daily Values are based on a 2,000 calorie diet.
70 Calories
0 Calories from Fat
11% Potassium 400mg
6% Total Carbohydrate 17g
8% Dietary Fiber 9g
21g Sugar
1g Protein
10% Vitamin C
2% Iron
* Percent Daily Values are based on a 2,000 calorie diet.
An unripe banana will show the color green in the skin. Once yellow, eat or refrigerate 3 to 5 days. If refrigerated, the skin may turn brown, but the banana inside will remain the same. Bananas are excellent as a snack or addition to a fruit smoothie.
Watermelon
1/2 Cup, Diced 76g
25 Calories
0 Calories from Fat
2% Total Carbohydrate 6g
5g Sugars
8% Vitamin A
10% Vitamin C
2% Iron
* Percent Daily Values are based on a 2,000 calorie diet.
25 Calories
0 Calories from Fat
2% Total Carbohydrate 6g
5g Sugars
8% Vitamin A
10% Vitamin C
2% Iron
* Percent Daily Values are based on a 2,000 calorie diet.
Watermelons are 92% Water and 8% Sugar
The largest watermelon in recorded history weighed in at 262 pounds.
There are over 50 varieties of Watermelon some of which are the color yellow.
Tomatoes
1/2 Cup, Cubed 90g
20 Calories
5 Calories from Fat
0% Sodium 10mg
1% Total Carbohydrate 4g
4% Dietary Fiber 1g
3g Sugars
1g Protein
10% Vitamin A
40% Vitamin C
2% Iron
* Percent Daily Values are based on a 2,000 calorie diet.
20 Calories
5 Calories from Fat
0% Sodium 10mg
1% Total Carbohydrate 4g
4% Dietary Fiber 1g
3g Sugars
1g Protein
10% Vitamin A
40% Vitamin C
2% Iron
* Percent Daily Values are based on a 2,000 calorie diet.
While tomatoes are a member of the fruit family, they are prepared like a vegetable.
There are thousands of varieties.
Ripen at room temperature and avoid direct sunlight for a more even ripening.