An APPLE a Day! Fuji Apples!

Yeosol An NF 25 Fall 2012 Mt. San Antonio College Professor C.E. Betty Crocker

Eat fish and nuts! Vitamin D is extremely hard to get Importance of a balanced diet Benefits of fruits and vegetables

From the Wellness Book

DRI GOALS

WB1 3-day Analysis

NUTRIENT

UNIT

Intake vs. Goal (%)

RDA/AI

UL

Intake
Deficient <80%

Excess >120%

Water Kcals

2.3 2044

none none

1.04
1845

45 90

Kcals

MACRONUTRIENTS PROTEIN CHO Fiber LIPIDS Saturated EFA: n-6 EFA: n-3
g g
g 80.97 325 52 77 20 11 1.1 none none none none none 12 3 72 254 9 62 22 5.8 0.4 89 78 35 80 80 53 37

g g g
g

VITAMINS
Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A Vitamin E
(RAE)

mg mg mg mg mcg mcg mg
mcg mcg mg

1 1 14 1.2 2.4 400 65 15 700 15

1.1 1.1 30 80 2.4 800 1800 50 2800 800

0.88 0.96 12.9 0.68 2.5 317 48.5 3 304 3

88 96 92 56 102 79 75 20 43 20

MINERALS
Calcium Iron
Magnesium

mg mg mg mg mg mg

1300 15 360 4700 9 1500

2500 45 350 n/a 34 2300

768 10 121 827 5 3442

59 65 34 18 57 229

Potassium Zinc Sodium

Background

Originated from Japan in late 1930s Developed by Tohoku Research Station, named after Fujisaki (town) A hybrid of 2 American apples : Red Delicious and Virginia Ralls Janet. Contain red and yellow stripes Introduced in to the markets in the early 1960s Among the top 5 favored apples in America Among the 4 leading varieties grown in California

 Pome Most cultivated fruit in the world Has been around since 6500 B.C

The apple does not fall far from the tree

http://www.biology-online.org/11/7_fruits_flowers_and_seeds.htm

Harvesting
Apple trees take 2 -4 years to bare fruit Must be planted with other apple trees ( are not self fertile) Require about 300 400 chill hours Need full sun and well drained soil Must be spaced about 20 feet Soil must be cultivated 18 inches

www.wallitsch.net/images/APPLE_TREE_CARE_SHEET.doc

Fuji apple harvesting starts in mid August in California Fuji apples take about 160 days to ripen When ready to eat red blush and seeds change color Still picked by hand Require special clippers to pick Available all year around But best around mid September April

Harvesting cont.

So where are they?

BRUCE RIDER & SONS CROWN JEWELS PRODUCE COMPANY CUYAMA VALLEY ORCHARDS FARMINGTON FRESH SALES GREENE AND HEMLY, INC RED BLOSSSOM SALES INC. TRINITY FRUIT SALES
http://www.calapple.org/media/files/HANDLERS%20LIST%20%202012%202013.pdf

Nutrition Facts! Medium size = 80 calories

Large size = 120 calories Excellent source of vitamin C Vitamin A Calcium and iron Contain 5g or more dietary fiber ( 20% of dv) Phytonutrients (aid in reducing inflammation/ risk of developing caner/ cardio vascular disease)

http://www.livestrong.com/article/289160-what-is-the-nutrition-value-of-a-fuji-apple/

To Peel or not To Peel?

Do not peel the apples skin! It is where most of the fiber and antioxidants are found!

Apple Sandwich!
Ingredients Medium size apple (any kind you prefer) 2 Table spoons of low fat peanut butter 1/8 cup of salted pumpkin seeds

1.
2. 3. 4.

Directions-

Make sure to wash your apple! Cut the apple into 4 pieces avoiding the core. Take half of a tablespoon of peanut butter and spread it onto a piece of apple. 5. Repeat step number 3 with all of the apple pieces. 6. Distribute the pumpkin seeds among the apple pieces which now contain peanut butter. 7. Take two apple pieces and combine them to make an apple sandwich! P.S :You can add different types of nuts or even raisins to enhance the flavor~

http://www.fitsugar.com/Snack-Attack-Apple-Peanut-Butter-Pumpkin-Seed-Stacks-5143985