Apple  

• Nutritional value (1 medium): 75 calories, 3 g fibre 

• Disease-fighting factor: Apples contain antioxidants called flavonoids, which may help lower the chance of developing diabetes and asthma. Apples are also a natural mouth freshener and clean your teeth with each crunchy bite. 

• Did you know? An apple's flavour and aroma comes from fragrance cells in apple skin, so for maximum flavour, don't peel your apple. Plus, the vitamins lie just beneath the skin. 

Avocado 

• Nutritional value ( ½ avocado): 114 calories, 4.5 g fibre, source of vitamin E and folate 

• Disease-fighting factor: Avocados contain healthy monounsaturated fats that can help lower cholesterol levels when eaten instead of harmful saturated fats. For a heart-healthy boost, replace butter with avocado on your favourite sandwich.   
• Did you know? Babies love avocados. Their soft, creamy texture makes them easy to eat, and their high fat content helps with normal infant growth and development.

Banana 

• Nutritional value (1 medium): 105 calories, 3 g fibre, source of vitamin B6, potassium and folate 

• Disease-fighting factor: With 422 milligrams of potassium per banana, these sweet delights have more potassium than most fruit and may help lower blood pressure levels.

• Did you know? People with rubber latex allergies may also be allergic to bananas since the two come from similar trees and share a common protein.

Blackberry

• Nutritional value (1/2 cup/125 mL): 31 calories, 4 g fibre, rich in antioxidants
• Disease-fighting factor: Blackberries get their deep purple colour from the powerful antioxidant anthocyanin, which may help reduce the risk of stroke and cancer. Studies show that blackberry extract may help stop the growth of lung cancer cells. 
• Did you know? The ancient Greeks called blackberries "gout-berries" and used them to treat gout-related symptoms.

Blueberry

• Nutritional value (1/2 cup/125 mL): 41 calories, 1.5 g fibre, rich in antioxidants

• Disease-fighting factor: Blueberries rank No. 1 in antioxidant activity when compared to 60 other fresh fruits and vegetables. Blueberries may help lower the risk of developing age-related diseases such as Parkinson's and Alzheimer's.

• Did you know? Blueberries freeze very well. Here's how: Rinse, then let berries dry in a single layer on towels. Freeze in a single layer on rimmed baking sheets. Seal in freezer-safe containers for up to one year. Use them straight from the freezer in your morning cereal, blend them into a smoothie or mix into pancake or muffin batter. (You can also buy frozen blueberries year-round.)

Cantaloupe

• Nutritional value (1/2 cup/125 mL): 25 calories, less than 1 g fibre, source of vitamin A, folate and potassium

• Disease-fighting factor: Cantaloupe is high in the antioxidant beta-carotene, which may help reduce the risk of developing cataracts. Cantaloupe is a perfect diet food since it has about half the calories of most other fruits.  

• Did you know? Since bacteria can grow on the outside rind, it is important to wash cantaloupe before cutting into it.

Cherry

• Nutritional value (1/2 cup/125 mL): 46 calories, 1.5 g fibre, rich in antioxidants
• Disease-fighting factor: Sour cherries contain more of the potent antioxidant anthocyanin than any other fruit. Anthocyanin may help reduce inflammation and ease the pain of arthritis and gout. 
• Did you know? Sour cherries, commonly used in pie and jam, have more vitamin C than sweet cherries do, but much of it is lost when they are heated.

Cranberry

• Nutritional value (1/2 cup/125 mL): 25 calories, 2.5 g fibre, rich in antioxidants 

• Disease-fighting factor: Cranberries are antibacterial and studies show that they can help treat and prevent urinary tract infections. Recent research has also linked cranberries to the prevention of kidney stones and ulcers.
• Did you know? Unsweetened cranberry juice makes an excellent mouthwash – studies show it can help kill bacteria and fight cavities.

Fig (dried)

• Nutritional value (2 dried figs): 42 calories, 1.5 g fibre, source of potassium, calcium and iron 

• Disease-fighting factor: High in fibre, figs may help reduce the risk of heart disease.
• Did you know? Puréed figs make an excellent substitute for fat (like butter or oil) in baked goods. Simply purée 1 cup (250 mL) of dried figs with 1/4 cup (50 mL) of water, then replace half of the fat called for in the recipe with an equal amount of the fig mixture.