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LIVING:
Food
Dining
Nutrition
Karen Hawkins, DeCA Dietitian
Food/Nutrition
MA, RD, LD - Contributor
info@armywifemagazine.com
5 reasons to Choose Fresh Fruits and Veggies for Refreshing Summer Treats
by Karen Hawkins, MA, RD, LD posted Aug 2010
Summer is here-time to enjoy strawberries, peaches, melons, carrots, spinach and many other delicious fruits and vegetables. Why eat MORE fruits and veggies? Here are five good reasons to enjoy a wide variety of fruits and vegetables from www.fruitsandveggiesmorematters.org.
Convenience
Most frozen and canned foods are processed within hours of harvest, so their flavor and nutritional value are preserved. Studies show that using canned foods in recipes had similar nutritional values to those prepared with fresh or frozen ingredients. Frozen foods require little preparation, as they are ready to heat and eat. You can also add them to a tossed salad for a refreshing treat.
Fiber
Fruits and veggies provide fiber that helps fill you up and keeps your digestive system working smoothly. Some fruits and vegetables that have 5 grams or more fiber per serving are considered “high in fiber.” These include apples, blackberries, lentils, lima beans, pears, spinach, raspberries and others.
Low in Calories
Fruits and veggies are naturally low in calories. Studies have shown that those who eat more fruits and vegetables, while decreasing fat and added sugar:
• manage weight better
• are less hungry
• have better intake of other nutrients such as vitamins and minerals.
May Reduce the Risk of Many Diseases
Eating plenty of fruits and veggies may help reduce the risk of many diseases, including heart disease, high blood pressure and some cancers.
Color and Texture
• Try a spinach salad with dried cranberries, canned mandarin oranges and red onion with your favorite vinaigrette.
• Make fruitsicles: Puree your favorite fruit such as melon, banana, or berries with 100 percent fruit juice. Freeze in ice cube trays, paper cups or popsicle molds for a refreshing treat. Use fresh, frozen or canned fruits.
• Make a refreshing summer beverage using 100 percent juice with iced tea.
• Roast a whole head of garlic to make a delicious spread for an appetizer or on sandwiches.
• Steam edamame for a fun snack. Kids love it!
Whatever the reason enjoy all the fresh fruits and veggies as the summer comes to an end.
Reference:
Produce for Better Health Foundation. (2010). Top 10 reasons to eat more fruits and vegetables. Retrieved from: www.fruitsandveggiesmorematters.org
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