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Sun-Maid Raisins have always been part of a healthful diet. They're 100% natural, with no fat or choles- terol. Packed with sweet fruit flavor, and dried naturally under the sun, these delightful little morsels of whole fruit goodness are filled with a wide array of essential nutrients, health- promoting antioxidants and energy. As you try to eat more healthfully, it's often the little changes you make that prove to be the most helpful. The natural goodness and versatility of raisins make them an ideal ingre- dient to add to everyday foods for a nutrition boost, or to simply enjoy as an energy-rich snack. One-quar- ter cup of raisins is equal to a full fruit serving. 5 A Day Eating 5 or more servings of fruits and vegetables a day, exercising reg- ularly and maintaining a healthy weight may help protect you against many chronic diseases. It's easier than you might think to reach your goal of 5 A Day. Make choices that fit your lifestyle – if you are not a morning person, have a light break- fast including juice. Then have a salad for lunch with a handful of raisins on top. No time to cook every day? Make our Glazed Chicken and Raisin Pilaf for dinner, then use the leftovers in Tomorrow's Salad. Keys to a Healthf ul Diet One of the keys to a healthful diet is making grains, fruits and vegetables the foundation of meals, according to the United States Department of Agriculture's Dietary Guidelines. The grain-based cuisines of the Mediterranean provide great inspiration. These are simple foods, made with the best ingredients. They're satisfying to eat and not complicated to prepare. Recipes in this booklet have been developed with an eye toward taste, nutrition and convenience. They're packed with fruits, vegetables and grains. Many of the dishes can be eaten as a side dish or enjoyed as an entrée. You can easily add a little lean meat, fish or poultry, if desired. Nut rition Highlight s Nutrition information is provided as a guide to help you eat more healthfully. We show the nutrient highlights in a bar just below each recipe. When a serving of the recipe contains at least 20% of the Daily Value for a nutrient or dietary fiber, the values are shown in red. Vitamin C 30% . Vitamin A 30% . Iron 10% Dietary Fiber 12% For recipes that contain 10% to 19% of the Daily Value, the values are shown in black. Percent Daily Values (%DV ) are used on the nutrition label of packaged goods and are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs. Eating is one of life's greatest pleasures. Enjoying good food with friends and family is all the better when it's good for you too. The Sun-Maid Way to 5 A Day Recipes for Healthier Eating Clockwise from top: Raisin Herb Spread, Raisin Crostini Appetizers, Marinated Sun-Maid Raisins, Spiced Tropical Fruit Salsa.