Pears are a healthy choice for Americans!
The 2015 Dietary Guidelines for Americans (DGA), has established fruit, especially whole fruit, as a key component of a healthy eating pattern and recommends choosing more fruits as snacks, in salads, as side dishes, and as desserts in place of foods with added sugars.
A medium pear not only satisfies one whole serving of fruit, but is also an excellent source of fiber, good source of vitamin C, and provides 190 mg of potassium, which are all considered underconsumed nutrients by the DGA. Fiber and potassium in particular are considered nutrients of public health concern.
According to MyPlate, a simple guide to healthier meals as defined by the DGA from the United States Department of Agriculture (USDA), Americans should make half or their plate fruits and vegetables at every meal to help reduce risk for chronic diseases such as cardiovascular disease, type 2 diabetes, hypertension, osteoporosis, and certain cancers. Pears are a convenient, affordable, and delicious way to help meet the MyPlate guidelines and build the foundation for healthy eating.
According to the DGA, a healthy eating pattern includes:
- A variety of vegetables from all of the subgroups—dark green, red and orange, legumes (beans and peas), starchy, and other
- Fruits, especially whole fruits
- Grains, at least half of which are whole grains
- Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages
- A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and soy products
A healthy eating pattern limits:
- Saturated fats and transfats, added sugars, and sodium
Try these easy, one-plate recipes from USA Pears to help include the key components of the Dietary guidelines in your diet:
- Acorn Squash Stuffed with Pears Wild Rice and Walnuts
- Marinated pear and Toasted Farro Salad
- Turkey Burgers with Caramelized Pears and Sweet Onion
- Chicken Sausage and Pasta with Pears
- Grilled Chicken Pears and Avocado Toast
Find the latest research on the health benefits of pears here.
What do pears have to offer?
Pears are an excellent source of fiber.
Pears are a good source of Vitamin C.
Pears are fat free and cholesterol free.
Pears are sodium free and provide 190 mg of potassium.
Pears are a nutrient-dense food.