WellPower: Fruits & Vegetables Are Nutritious & Delicious!

The Clinical Nutrition Team at Saint Agnes Hospital

Do you eat fruits and vegetables?  Most people don’t eat enough of them on a regular basis. According to the Dietary Guidelines for Americans, you should aim for two or more cups of fruit a day, and two and one-half cups of vegetables. Half of your plate at each meal should consist of fruits and vegetables. We’ve highlighted the health benefits of a few fruits and vegetables below.

Asparagus–not only tastes good, but has an array of health benefits too. It is low in calories and rich in nutrients such as fiber, protein, B vitamins and trace minerals. It is also low in sodium and has zero saturated or trans fat. If fresh isn’t an option, frozen asparagus is just as nutritious. Try steamed asparagus topped with olive oil, grated parmesan cheese and lemon juice or roast with balsamic vinegar. Asparagus is great as a side dish or in soups, salads, quesadillas and casseroles.

Avocados– are full of vitamins and minerals including vitamin C, K, E, B6 and folate. They are a great source of potassium, which helps control blood pressure. Avocados are also good sources of fiber and healthy fats, which can help reduce cholesterol and decrease the risk for heart disease. With its smooth texture and rich taste, it’s a great substitute for foods high in saturated fat, such as butter, cream cheese and mayonnaise. Avocados are great on sandwiches, tossed into salads or used as spreads or dips.

Cranberries–commonly known to help prevent UTIs, they also have been proven to fight gum disease, heart disease or cancer due to a chemical compound called proanthocyanidins, known for its antibacterial properties. It also prevents ulcers by preventing H.pylori from sticking to the stomach lining. Cranberries are great sources of vitamins A, C and E, iron, calcium and potassium.

Tomatoes–In addition to wearing sunscreen daily, tomatoes can help protect your skin from the harmful effects of the sun.  Tomatoes are loaded with lycopene, an antioxidant that can help prevent skin from getting burned. One study showed that people who ate 40 grams of tomato paste daily, that contained at least 16 mg of lycopene, were less likely to suffer sunburns than those who skipped the tomato paste. Tomatoes are also a source of lutein, which helps hydrate your skin and increase its elasticity.

Try to incorporate fruits and vegetables as part of your daily, well-balanced, healthy meal plan. And remember, fruits and vegetables are not only nutritious but delicious!

Here’s to eating your fruits & veggies,

The well4life® Team
well4lifeprogram.com

*****

Want to learn more about incorporating fruits and vegetables into healthy meal plans and eating a balanced diet?

Join the well4life® program and get support for your weight loss goals. Attend a free well4life® information session at Saint Agnes Hospital.  For session dates and to register, call 1-866-690-9355.