Bananas are a popular food item and a favorite of many people. Many write the word – “bananas” on their grocery list week after week. Bananas are a long-standing fruit staple item in many households and are affordable. I remember my grandparents eating them, declaring they were getting a source of potassium for the day, and always having them placed in a colorful fruit bowl somewhere in the kitchen.
National Banana Day is celebrated annually on the 3rd Wednesday in April.
Nutrition and Bananas
Eating fruit has many health benefits. People who consume a variety of fruits and vegetables as part of an overall balanced diet may lower their risk for certain diseases. Fruits provide important nutrients needed to maintain your body and health.
The MyPlate fruit group is red in color. We are all encouraged to make ½ of our plate fruit and vegetables. According to MyPlate one cup of fruit equals 1 large banana, 1 cup sliced banana, or 2/3 cup of mashed banana. https://www.myplate.gov/eat-healthy/fruits
Bananas are good sources of potassium, carbohydrates, and fiber and are easy to digest. A medium banana contains about 11 mg. of potassium, 27 grams of carbohydrate, 3 grams of fiber, and approximately 105 calories. https://sed.fns.agcloud.usda.gov/resources/nutrition-education-materials/seasonal-produce-guide/bananas#header4
Bananas are –
- A quick snack.
- Easy to pack for lunch.
- A convenient grab-and-go food item!
- Soft and easy to chew.
- Sweet in flavor.
Food item suggestions using bananas as an ingredient –
- banana bread
- banana pudding
- banana muffins
- banana chips
- banana cream pie
- peanut butter and banana sandwiches on whole grain bread
- fruit salad
- whole wheat banana pancakes
- banana smoothie
Bananas & UF/IFAS Extension
Bananas are known to be one of the oldest cultivated fruits in the world and have been around for thousands of years. There are many banana varieties. If you are curious about the history of bananas and growing them, read more about bananas here at UF/IFAS Extension – https://edis.ifas.ufl.edu/publication/MG040
Reduce food waste
If you have very ripe bananas that need to be used up, consider making banana bread or muffins before they go bad. https://blogs.ifas.ufl.edu/browardco/2023/04/11/think-about-reducing-food-waste-today/
Here are some tasty banana recipes to try:
Banana bread – https://www.myplate.gov/recipes/supplemental-nutrition-assistance-program-snap/banana-bread
Baked bananas – https://www.myplate.gov/recipes/supplemental-nutrition-assistance-program-snap/baked-bananas
Banana cupcakes – https://www.myplate.gov/recipes/supplemental-nutrition-assistance-program-snap/banana-cupcakes
Berries with banana cream – https://www.myplate.gov/recipes/supplemental-nutrition-assistance-program-snap/berries-banana-cream
Fresh banana pops – https://www.myplate.gov/recipes/supplemental-nutrition-assistance-program-snap/frozen-banana-pops
Banana walnut oatmeal – https://www.myplate.gov/recipes/supplemental-nutrition-assistance-program-snap/banana-walnut-oatmeal
Banana pancakes with apple topping – https://www.myplate.gov/recipes/supplemental-nutrition-assistance-program-snap/banana-pancakes-apple-topping
Learn more about healthy eating
Follow the rainbow for good health, UF/IFAS Extension, Broward County Family and Consumer Sciences – https://blogs.ifas.ufl.edu/browardco/2022/03/01/follow-the-rainbow-for-good-health-during-nutrition-month/
Get Health Benefits this Summer: Focus on Fruits and Vegetables, UF/IFAS Extension, Broward County Family and Consumer Sciences – https://blogs.ifas.ufl.edu/browardco/2022/07/01/get-health-benefits-this-summer-focus-on-fruits-and-vegetables/
USDA MyPlate, Fruits – https://www.myplate.gov/eat-healthy/fruits
#FoodIsOurMiddleName
#PreventFoodWasteWeek
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