Grapes: Fruit / Vegetable of the Month

Grapes are a very old plant dating back somewhere between 5,000-1,000 B.C. with roots in Europe, Asia, Africa and North America. Drawings of grapes can be seen in old Egyptian tombs and grapes are known to have been eaten in Greek, Phoenician and Roman societies. The only grapes native to North America are Concord, Frost, and Muscadines. Most of the grape varieties currently growing in the United States have been imported from other continents.

Grapes are an excellent source (>20% of RDA) of vitamins C and K and the micro mineral Manganese. Vitamin C is an effective antioxidant as well as contributing to skin and bone health. Both vitamin K and manganese also contribute to bone health among other benefits. Grapes are also a good source of fiber.

Grapes are loaded with phytonutrients like the polyphenol resveratrol and the flavonoid quercetin. These natural plant chemicals are associated with heart health, improved cognitive function and immune health and due to their work as anti-inflammatory agents and antioxidants, may help reduce the risk of cancers. The darker the grape, the higher levels of polyphenols.

Pesticides are often used when growing grapes so choosing organic is a smart choice. Visit The Environmental Working group for a Shopper's Guide to Pesticides in Produce list which will show you which produce typically has more or less pesticides so you can choose your produce accordingly.

Grapes are an easy, portable snack. Be sure to look for plump, firm grapes with the stems still attached. They will keep in the refrigerator in a plastic bag for about a week. Cut grapes in quarters for young children to reduce choking risk.

If you are child care provider in California you can receive cash reimbursements for providing healthy food to the children in your care. If you are a child care provider in El Dorado, Alpine, Placer, Nevada or Mono county our agency can help you enroll in the California Child Care Food Program (CCFP).

Recommended amounts of fruits and vegetables varies with age.

Children ages 2-3 need   1- 1.5 cups of fruits and 1- 1.5 cups of vegetables each day.

Children ages 4-8 need   1-2     cups of fruits and 1.5-2.5 cups of vegetables each day. 

Children ages 9-13 need 1.5-2  cups of fruits and 1.5-3.5 cups of vegetables each day.

Teens ages   14-18 need   1.5 -2.5 cups of fruits and 2.5-4 cups of vegetables each day.

Keep in mind that fruits and vegetables are rich in essential vitamins and minerals needed for optimum growth and development. Check out  CDC's fruit and vegetable calculator for an more accurate recommendation based upon age, sex, and activity levels.

Remember your plate.......