Family Fitness Ideas
Need a little inspiration?
Sign up here to receive
the fitness information
you need when it comes
to family fun, nutrition and
sports and fitness!







Family Nutrition


Rubies, Emeralds, and Gold


Enjoy grapefruits this winter in a rainbow of colors.

The five most common grapefruits are colorful, flavorful and full of nutrition. Kids and adults with a sweet tooth will appreciate the sweeter pink variety, while the entire family will benefit from the Vitamin C and cancer-fighting properties found in all citrus. One grapefruit daily significantly reduces cholesterol levels.

Caution: Grapefruit can negatively interact with certain prescription drugs, so talk to your doctor if you are on any medications before eating grapefruits or pomelos. 


Portion size
One cup of fresh grapefruit is roughly equivalent to half a cup of juice. Both provide equal health benefits.

Half a grapefruit has about 40 calories, and an insignificant few more calories for very sweet fruits

Nutritional benefits
Good source of dietary fiber - pectin
•   Helps protect the colon from toxins and cancer-causing agents
•   Reduces blood cholesterol

Very good levels of anti-oxidant vitamin-A
•   Helps protect against lung and oral cavity cancers

High levels of potassium
•   Helps control heart rate and blood pressure

Excellent source of antioxidant vitamin-C
•   Helps the body develop resistance against infectious agents and harmful free radicals
•   Maintains healthy connective tissue and aids in healing wounds
Facilitates dietary iron absorption from the intestines
Contains calcium and magnesium

Selection and storage
Buy fresh fruits with bright, colorful skin
Choose firm, smooth fruit that yields to gentle pressure and returns immediately to shape
•   Avoid soft fruits with spots as they tend to perish early

Keep fruit at room temperature for few days
•   Refrigerate for up to three weeks in the fruit/vegetable compartment

Peak grapefruit season runs from September - December

Varieties
Pomelo
The parent of grapefruits: Grapefruits are a hybrid made by crossing a pomelo with an orange
Grows throughout Southeast Asia and many islands of the South Pacific
Popular for use in Asian cuisine
•   Less juicy than grapefruits

White
Good in fruit salads; holds up well to cooking
Excellent fruit to juice with a delicious, tart flavor
•   More tart and refreshing than pink grapefruit
The skin on some varieties will revert to a green color if they remain on the tree long enough. This does not affect the flavor or quality of the fruit

Pink
Mild, tangy sweetness that is best in salads and desserts
Holds up well to cooking
Oil from the peel is prized for its aroma
•   Popular in aromatherapy and cosmetics

White Gold
Cross between an acidless pomelo and a white grapefruit; also known as Oroblanco or Sweetie
When ripe, its thick rind is bright green or golden in color
Varies from other grapefruits
•   Slightly larger in size
•   Fewer seeds
•   Sweeter
Has a similar taste to the scent of its flowers
Peel and eat like an orange
•   Popular as a breakfast food
•   Inner fruit is about the size of a mandarin orange

Red
The Ruby Red made grapefruit an agricultural success and was patented in 1929. It was discovered by accident as a red grapefruit grew on a pink variety tree
Designated the official state fruit of Texas in 1993
Grow on medium-sized trees from 10-13’ tall
•   Can be pruned to 3-4 feet to keep indoors
Has higher antioxidants than white grapefruit varieties
•   Rich in lycopene
•   Protects against skin damage from UV rays
•   Offers protection against prostate cancer
Juices very well, making it easy to find bottled red grapefruit juice in the store
At home, just cut the whole fruit in half and eat the sections with a spoon





Get family nutrition
information
from the
FitFamily archives!
Missed any
of our previously
posted nutrition tips,
CLICK HERE
to view them.



© 2016 UNITED STATES AIR FORCE, ALL RIGHTS RESERVED

Privacy Notice and Consent