Enaya Sweets, 9, a third grade student at John Eager Howard Elementary, holds a bag of lettuce. The Whitelock Community Farm Mobile Market visits the school with fresh vegetables harvested just blocks away.
Enaya Sweets, 9, a third grade student at John Eager Howard Elementary, holds a bag of lettuce. The Whitelock Community Farm Mobile Market visits the school with fresh vegetables harvested just blocks away. (Kim Hairston, Baltimore Sun photo)

A healthy diet includes nutrient-rich food from all the food groups — especially fruits and vegetables. To get the vitamins, minerals and fiber you need, the American Heart Association recommends cutting back on beverages and foods with added sugars. For women, it recommends limiting added sugar to no more than 100 calories, or about 6 teaspoons, per day. For men, it recommends no more than 150 calories, or about 9 teaspoons, each day.

Here's how fruits and vegetables sold by area bicycle vendors stack up against processed snacks.

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Apple (1 large)

Calories: 130

Total fat: 0

Dietary fiber: 5 grams; 20 percent of daily value

Sugars: 25 grams

Protein: 1 gram

Vitamins: A - 2 percent of daily value, C - 8 percent of daily value

Calcium: 2 percent of daily value

Orange (1 medium)

Calories: 80

Total fat: 0

Dietary fiber: 3 grams; 12 percent of daily value

Sugars: 14 grams

Protein: 1 gram

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Vitamins: A - 2 percent of daily value, C - 130 percent of daily value

Calcium: 6 percent of daily value

Strawberries (8 medium)

Calories: 50

Total fat: 0

Dietary fiber: 2 grams; 8 percent of daily value

Sugars: 8 grams

Protein: 1 gram

Vitamins: C - 160 percent of daily value

Calcium: 2 percent of daily value

Bell Pepper (1 medium)

Calories: 25

Total fat: 0

Dietary fiber: 2 grams; 8 percent of daily value

Sugars: 4 grams

Protein: 1 gram

Vitamins: A - 4 percent of daily value, C - 190 percent of daily value

Calcium: 2 percent of daily value

Carrot (1 carrot, 7 inches long, 1 1/4 inch diameter)

Calories: 30

Total fat: 0

Dietary fiber: 2 grams; 8 percent of daily value

Sugars: 5 grams

Protein: 1 gram

Vitamins: A - 110 percent of daily value, C - 10 percent of daily value

Calcium: 2 percent of daily value

Source: U.S. Food and Drug Administration

Good Humor Vanilla Sandwich (1 sandwich)

Calories: 140

Total fat: 3 grams

Dietary fiber: Less than 1 gram; 2 percent of daily value

Sugars: 13 grams

Protein: 2 grams

Vitamins: A - 4 percent of daily value

Calcium: 6 percent of daily value

Lay's Classic Potato Chips (about 15 chips)

Calories: 160

Total fat: 10 grams

Dietary fiber: 1 gram; 5 percent of daily value

Sugars: Less than 1 gram

Protein: 2 grams

Vitamins: C - 10 percent of daily value

Calcium: 0

Oscar Mayer Beef Franks (1 hot dog)

Calories: 140

Total fat: 13 grams

Dietary fiber: 0 grams

Sugars: 1 gram

Protein: 5 grams

Vitamins: C - 15 percent of daily value

Calcium: 0

Snickers Bar (1 candy bar)

Calories: 250

Total fat: 12 grams

Dietary fiber: 1 gram; 4 percent of daily value

Sugars: 27 grams

Protein: 4 grams

Vitamins: A and C - Less than 2 percent of daily value

Calcium: 4 percent of daily value

Welch's Fruit Snacks Mixed Fruit (0.9 ounce)

Calories: 80

Total fat: 0

Dietary fiber: 0 grams

Sugars: 11 grams

Protein: 1 gram

Vitamins: C - 100 percent of daily value, A - 25 percent of daily value

Calcium: 0

[Source: U.S. Food and Drug Administration]

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