Healthy Serving Ideas • Combine grapefruit sections, sliced Nutrition Facts Serving Size: ½ medium grapefruit (123g) banana, and raisins with lowfat yogurt. Calories 46 Calories from Fat 1 • Cut in half and serve chilled grapefruit % Daily Value with breakfast. Total Fat 0g 0% • Blend grapefruit chunks with equal Saturated Fat 0g 0% parts oil and vinegar to make a zesty Trans Fat 0g salad dressing. Cholesterol 0mg 0% • Try 100% grapefruit juice – it tastes Sodium 0mg 0% great chilled or frozen like a popsicle. Total Carbohydrate 12g 4% • Toss peeled grapefruit segments into Dietary Fiber 1g 5% fruit or green salads. Sugars 9g • Enjoy a variety of citrus all year long – Protein 1g grapefruit, oranges, mandarins, Vitamin A 6% Calcium 1% kumquats, and pummelos. Vitamin C 78% Iron 1% The Harvest of the Month featured fruit is grapefruit Citrus Salad How Much Do I Need? Makes 4 servings. 2 cups per serving. • Half of a medium grapefruit is about Prep time: 10 minutes ½ cup of fruit. • A ½ cup of sliced grapefruit is an Ingredients: excellent source of vitamin C. 5 cups chopped salad greens • A ½ cup of sliced grapefruit has good 1 large orange, peeled and sectioned nutritional value and low calories. 1 medium pink or red grapefruit, • Calories measure the energy found peeled and sectioned in food. The body needs energy to ½ cup chopped red onion function, which is why we need to eat 1 cup thinly sliced radishes food to live. Health and Learning Success ¼ cup sliced almonds 2 tablespoons light sesame dressing The amount of fruits and vegetables you Go Hand-in-Hand need depends on your age, gender, and There is no shortage of fruits and 2 tablespoons 100% orange juice how active you are every day. Look at the vegetables in California – even in winter! 1. Place salad greens in a large bowl. chart below to find out how many cups of Fruits and vegetables can give your 2. Combine all ingredients with salad fruits and vegetables you and your family children the nutrition they need to stay greens. need every day. healthy, grow, and learn. All forms count 3. Toss ingredients together. Serve toward their daily needs – fresh, frozen, immediately. Recommended Daily canned, dried, and 100% juice! Harvest Nutrition information per serving: Amounts of Fruits and Vegetables* of the Month gives you ideas to help your Calories 136, Carbohydrate 21 g, Dietary Fiber 5 g, Kids, Teens and Adults, Protein 4 g, Total Fat 6 g, Saturated Fat 1 g, family enjoy more fruits and vegetables Ages 5-12 Ages 13 and up Trans Fat 0 g, Cholesterol 0 mg, Sodium 112 mg and be more active every day. 2½ - 5 cups per 4½ - 6½ cups per Adapted from: Soulful Recipes: Building Healthy Males Traditions, Network for a Healthy California, 2009. day day Produce Tips Females 2½ - 5 cups per 3½ - 5 cups per • There are three main types of grapefruit: day day white/yellow, pink, and red. Let’s Get Physical! *If you are active, eat the higher number of cups per day. • Choose grapefruit that have smooth, • At home: Dance to music before Visit www.mypyramid.gov to learn more. glossy skin and feel heavy for their size. breakfast and after dinner. • Avoid grapefruit with brown or soft spots. • At work or school: Get moving during What’s in Season? • Store grapefruit at room temperature breaks and recess – play, walk, skip, California grown grapefruit are in peak for up to one week. Or, store in the run, dance, or stretch. Active bodies season from winter through spring. refrigerator for over two weeks. make active minds. California grown varieties may be • Grapefruit is a hybrid fruit of oranges • With the family: Map out safe routes fresher and cost less than varieties and pummelos. to your favorite local spots and walk shipped from other states or countries. • Chinese grapefruit is actually a together. Try these citrus varieties – they are pummelo, which is the largest citrus fruit. For more ideas, visit: all excellent sources of vitamin C: For more information, visit: www.cachampionsforchange.net grapefruit, kumquats, mandarins, www.fruitsandveggiesmatter.gov oranges, pummelos, tangerines, and tangelos.

For important nutrition information, visit www.cachampionsforchange.net. For food stamp information, call 877-847-3663. Funded by the USDA Supplemental Nutrition Assistance Program, an equal opportunity provider and employer. © California Department of Public Health 2009.