30 ways to feel great!

Written by Cara Rosenbloom RD, Martine Gingras and Andrée-Anne Guénette

10 healthy fruit suggestions
Apple
Nutritional value (1 medium): 75 calories, 3 grams of fibre.

Disease-fighting factor: Apples contain antioxidants called flavonoids, which may help lower the chance of developing diabetes and asthma. They are also a natural mouth freshener, cleaning your teeth with each crunchy bite.

Did you know?
Most of an apple's flavour, nutrition and aroma come from fragrance cells in or near the apple skin. So for maximum benefit and flavour, don't peel your apple.

Blueberry
Nutritional value (1/2 cup or 125 mL) 41 calories, 1.5 grams of fibre, rich in antioxidants.

Disease-fighting factor: Blueberries rank number one in antioxidant activity when compared to 60 other fresh fruits and vegetables. Blueberries may help lower the risk of developing age-related diseases such as Parkinson's and Alzheimer's.

Did you know?
Blueberries freeze very well. Here's how: Rinse, then let berries dry in a single layer on a tea towel. Arrange in a single layer on rimmed baking sheets and place in freezer overnight. Transfer to sealed freezer-safe containers, good for up to one year. Use them straight from the freezer in your morning cereal, blend them into a smoothie or mix them into pancake or muffin batter. (You can also buy frozen blueberries, available year-round.)

Cantaloupe
Nutritional value (1/2 cup or 125 mL) 25 calories, less than 1 gram of fibre, source of vitamin A, folate and potassium.

Disease-fighting factor: Cantaloupe is high in the antioxidant beta-carotene, which may help reduce the risk of developing cataracts. Cantaloupe is a perfect diet food since it has about half the calories of most other fruits.

Did you know?
Since bacteria can grow on the outside rind, it is important to wash cantaloupe before cutting into it.

Grapefruit (pink)
Nutritional value (1/2 grapefruit) 52 calories, 2 grams of fibre, source of vitamin A.

Disease-fighting factor: Pink grapefruit contains lycopene and flavonoids, which may help protect against some types of cancer. Grapefruit also boasts an ample supply of pectin, a soluble fibre that may help lower cholesterol levels.

Did you know?
Grapefruit can heighten the effect of certain drugs, including cholesterol lowering statins. Check with your pharmacist to see if grapefruit may interfere with any of your medications.

Kiwi
Nutritional value (1 large) 56 calories, 3 grams of fibre, source of vitamins C and E, and of magnesium and potassium.

Disease-fighting factor: With more vitamin C than oranges, kiwis can help in the development and maintenance of bones, cartilage, teeth and gums. They can also help lower blood triglyceride levels (high triglycerides increase the risk of heart disease).

Did you know?
Most people remove the fuzzy skin, but kiwis can actually be eaten whole – skin and all.

Page 1 of 4 -- On page 2, learn what other fruits round out the list.

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