March Harvest of the Month….Oranges!



The Harvest of the Month featured fruit this month is oranges!

Health and Nutrition Go Hand-in-Hand Eating a variety of colorful fruits and vegetables and getting daily physical activity can help your family stay healthy, feel good, and may lower the risk of serious health problems like obesity, type 2 diabetes, heart disease, and certain types of cancer.


One small orange is equal to about one cup of fruit. One cup of oranges is an excellent source of vitamin C, which helps the body heal cuts and wounds and helps lower the risk of infection. One orange is also a source of fiber and folate. Fiber helps you feel full, keep normal blood sugar levels, and avoid constipation. Folate helps the body make healthy red blood cells and lower a woman’s risk of having a child with certain birth defects.

Healthy Serving Ideas

Orange wedges make a great, quick snack.

Blend two peeled oranges with two cups of frozen, unsweetened strawberries until smooth. Place the citrus berry mixture in the freezer and stir every 15 minutes until you have a thick, icy treat.

Mix peeled orange slices with raisins and banana slices. Top with a spoonful of lowfat vanilla yogurt for a light breakfast.

Shopper’s Tips

• Look for fruit with shiny skin that is firm and heavy for its size.

• Oranges with thin skins tend to be juicier than those with thick skins.

• Oranges with marks or green spots on the skin are okay to eat.

• Oranges can be stored at room temperature or in the refrigerator for up to two weeks.


This material was produced by the California Department of Public Health, Network for a Healthy California, with funding from the USDA Supplemental Nutrition Assistance Program (formerly the Food Stamp Program). These institutions are equal opportunity providers and employers. In California, food stamps provide assistance to low-income households and can help buy nutritious foods for better health. For food stamp information, call 877-847-3663. For important nutrition information, visit © Copyright California Department of Public Health 2009.