Variety is key to a healthy diet, so if you’ve found yourself in a rut, eating the same fruits or veggies every day, it’s time to shake it up a little. We are so fortunate to have all sorts of fruit available through every season, no matter where in the US you live. We’ve been loving Mighties™ kiwifruit at our house lately. They are often on sale at our local market, so it’s cost-friendly to purchase a two pound box (about 8-10 kiwi).
As they claim on their nutrition facts label, one kiwi contains:
- 90 calories
- 460 milligrams of potassium
- 230 % you daily value for Vitamin C
- 70 % of your daily Vitamin K
- 10 % of your daily Vitamin E
- 10 % of your daily Vitamin A
- 4 grams fiber
Any fruit can be considered a DASH Diet fruit, but kiwifruit is higher in potassium than some other choices. You can’t go wrong adding some kiwifruit to your diet. You can either peel several, and slice or cube, then keep in the refrigerator to eat as you like. Or you can simply cut one in the morning to enjoy with breakfast. Children and adults alike enjoy eating them with a spoon – just slice in half, and scoop out of the skin.
Including some whole fruit for breakfast or at snack time also adds fiber to your diet. Fiber is an important part of the healthy diet, and helps with weight control by keeping you full. Fiber also helps those with diabetes manage blood sugar levels (and kiwifruit has a low glycemic index).
Adding more variety and color to your diet guarantees a variety of antioxidants, and makes eating more enjoyable. Scout the produce sections for sales at your local grocer, and enjoy a variety of fruit all year round.
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