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Pear Nutrition

 

Pear Nutrition FactsPears are among the most popular fruits in the world, and it’s no wonder why! They are an excellent source of fiber and a good source of vitamin C for only 100 calories per serving. And, they’re sodium free, fat free, and cholesterol free. That’s a lot of nutrition in one sweet and juicy package!

Eating a variety of fruits and vegetables is the foundation for a healthy lifestyle, and pears are a delicious part of this menu. But what makes pears so healthy?

Let’s take a closer look, starting with the USDA’s Dietary Guidelines for Americans!

 

Nutrient-Dense

Nutrient-Dense

Pears pack a nutritional punch! A medium sized pear (about 166 grams) is a nutrient-dense food that contains only 100 calories, and is fat free. A nutrient-dense food is any food that provides vital nutrients (such as vitamins and minerals), but relatively few calories. Nutrient-dense foods are also usually higher in fiber and water, components that tend to make us feel full faster and for longer. On the other hand, energy-dense foods provide calories, but few nutrients.  Energy-dense foods are often high in sugar and fat and low in fiber, which may not truly satisfy the appetite. Thus, including nutrient-dense
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Fiber

Fiber

Pears are an excellent source of fiber!
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Dietary Guidelines for Americans

Dietary Guidelines for Americans

Pears are a healthy choice for Americans! According to the 2010 Dietary Guidelines for Americans (DGA), Americans should make half the plate fruits and vegetables at every meal to help reduce risk for chronic diseases. Based on scientific research, the DGA provide recommendations that promote health and reduce risk for chronic diseases such as cardiovascular disease, type 2 diabetes, hypertension, osteoporosis, and certain cancers. Along with the 2010 DGA, the USDA has replaced the Food Pyramid with MyPlate, a simple, straightforward guide to healthier meals. For more information, visit choosemyplate.gov. Recommendations from the DGA include: Balancing Calories Enjoy your food, but eat less. Avoid
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Vitamin C, Phytonutrients, and Antioxidants, oh my!

Vitamin C, Phytonutrients, and Antioxidants, oh my!

A newer category of nutrients undergoing scientific research is phytochemicals (also called phytonutrients), which includes antioxidants. This group of nutrients contains thousands of compounds that are naturally found in fruits and vegetables.  Indeed, there are so many of these nutrients that many have not been identified, and are thought to have benefits not even discovered yet! Phytochemicals are found in plant foods, and are thought to be essential for good health.  Of these, antioxidants have been the subject of a lot of research. In general, antioxidants prevent oxidation in our cells. Oxidation, or oxidative stress from free radicals, is a
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Pears and Diabetes

Pears and Diabetes

Pears: A Sweet You Can Eat Type 2 Diabetes: Overview  We naturally have sugar in the bloodstream that provides energy to every body cell. Healthy levels of this sugar, glucose, are maintained by insulin, a hormone secreted when blood sugar rises too high. Type 2 diabetes happens when your body doesn’t make enough insulin or your body’s cells don’t respond normally to insulin, called insulin resistance. This causes high blood sugar and immediately starts to starve cells of energy. Over time, high blood sugar damages sensitive tissues, such as those in the extremities, eyes, and kidneys. What Should I Eat?
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Sodium Free

Sodium Free

Hold the sodium, but add the potassium with pears! Sodium intake is directly linked to risk for high blood pressure (hypertension). This means that a high intake of sodium may increase risk for high blood pressure. According to the American Heart Association, 1 in 3 Americans has high blood pressure, but most people don’t know that they have it because it has no apparent symptoms. High blood pressure is often called the “silent killer,” because it can lead to stroke, heart attack, heart failure, or kidney failure with little or no warning. See http://www.americanheart.org for more details. Most Americans eat
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Fat Free

Fat Free

Fat-free and flavorful, the pear! We need fat in our diets to perform many functions in the body, but too much fat, especially too much saturated fat, trans fat, or cholesterol, may lead to coronary heart disease, a disease associated with many factors. Likewise, foods high in fat are usually high in calories, which may lead to eating too many calories and weight gain, another risk factor for heart disease. Eating saturated fat and cholesterol increases blood lipids – the fats that are naturally carried in the bloodstream. When too much unhealthy fat is carried in the bloodstream, deposits tend
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From the Orchard

From the Orchard

The story of the delectable pear begins in the soil. Rich volcanic soil provides the foundation needed for growing sweet, superb pears, starting with a wide variety of minerals. As water from nearby riverbeds and snowmelt seeps into the ground, these minerals are enveloped and soaked up through the pear tree’s roots. Once inside, these minerals and water serve as vital nourishment as the tree flourishes in the northwest sunshine. With this exceptional combination of nature’s elements, the pear tree bears succulent fruit that ensnares some of these vital nutrients in a sweet and juicy package for our enjoyment.