Fruit of the month

Editor’s note: This year, we’re highlighting fruits on this page. Starting in February, we’ll showcase a different type of fruit or group of related fruits, such as citrus fruits or melons. We’ll include ideas about the best ways to add more of these heart-healthy foods into your diet.

If you eat berries with breakfast, snack on a banana, and toss some cubed apple or pear in your dinner salad, you can easily meet the recommended amount of fruit for adults, which is 1.5 to 2 cups per day. But such habits are unusual: Fewer than one in 10 Americans consumes even the minimum recommended amount of fruit, according to a national federal survey.

The latest data from the CDC show that about 35% of adults typically have less than one serving of fruit per day — and that figure includes 100% fruit juice, which isn’t nearly as healthy as eating whole fruit. Fruit juice contains very little fiber, a nutrient known to help lower cardiovascular risk. What’s more, a serving of fruit juice is much higher in sugar and calories than whole fruit. For example, a cup of orange juice has 21 grams of sugar and 113 calories, whereas a medium orange has just 12 grams of sugar and 65 calories.

Bible verses for today’s meditation and inspiration: Matthew E. McLaren

Set your minds on things above, not on earthly things. 3 For you died, and your life is now hidden with Christ in God. 4 When Christ, who is your life, appears, then you also will appear with him in glory. 5 Put to death, therefore, whatever belongs to your earthly nature: sexual immorality, impurity, lust, evil desires and greed, which is idolatry. Collation 3:2-5

5 Let this mind be in you, which was also in Christ Jesus: 6 Who, being in the form of God, thought it not robbery to be equal with God:

7 But made himself of no reputation, and took upon him the form of a servant, and was made in the likeness of men:

8 And being found in fashion as a man, he humbled himself, and became obedient unto death, even the death of the cross.

9 Wherefore God also hath highly exalted him, and given him a name which is above every name:

10 That at the name of Jesus every knee should bow, of things in heaven, and things in earth, and things under the earth;

11 And that every tongue should confess that Jesus Christ is Lord, to the glory of God the Father. Philippians 2:5-11 (KJV)

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