Eat your Fruits & Veggies!

Fruits and veggies are high in nutrients and low in calories.  The offer an assortment of vitamins and minerals and have fiber!

Fruits and veggies contain phytochemicals which are produced in plants to protect them against environmental elements such as the sun and parasites.  They help plants survive and thrive and do the same for us.  The four primary ways they protect the human body are:

1.       Offer inflammation protection

      2.       Provide robust antioxidant power
      3.       Provide immune boosting activity
      4.       Help detoxification systems

Three phytochemicals you need to know about!

1. Lycopene – makes tomatoes red – protects against free radicals and oxidation.  It also protects the prostate the most zealously.  Lycopene is not affected by cooking the tomatoes.
2. Anthocyanins – blueberries – have antioxidant power – fights inflammation. 
3. Sulforaphane – broccoli – anti-cancer compound – antioxidant- boosts detoxifying enzymes systems.  Cauliflower, cabbage, kale, Brussels sprouts and collards.

Foods that provide the most potent antioxidants include red onions, tomatoes, broccoli, brussels sprouts, red bell peppers, garlic, dark leafy greens, apples, red grapes, berries, pomegranates, cherries, oranges plums, black beans, kidney beans, tea and dark chocolate. 

Five Rules to Follow at the Salad Bar

1. Begin with a base of healthy greens – romaine, spinach, mescaline
2. Add as many richly colored fruits and veggies as possible – red onions, carrots, broccoli, tomatoes, bell peppers, olives, berries, cantaloupe and red grapes
3. Always include approximately 3 oz of healthy lean protein for longer lasting appetite control – this is about the size of your palm.  Skinless turkey or chicken, hard boiled eggs or low-fat cottage cheese.  Fish and shrimp are good choices as well. 
4. Top your salad with the dressing known to protect your health and heart – olive oil and vinegar  – do not choose fat free or creamier varieties.
5. Avoid the White Stuff – pasta salads, potato salad, croutons, etc. 

PLAN OF ACTION – Eat your fruits and veggies

VEGETABLES

·         Consume five or more servings a day – the more the better

o   A serving is ½ cup of any vegetable, except dark leafy greens

o   For dark leafy greens, one serving is one cup uncooked

o   Dark leafy greens are the most nutrient dense, disease protective foods

·         Focus on the superstars – cruciferous veggies – cabbage, kale, broccoli, cauliflower, Brussels sprouts and collards, carrots, garlic, onions, leeks, tomatoes, asparagus, sweet potatoes, dark leafy salad greens & red or orange bell peppers.

·         Fresh or frozen – avoid canned except for canned pumpkin or tomatoes

·         Minimize starch, high glycemic vegetables – potatoes, parsnips, corn

·         Snack on fresh veggies

·         Cook veggies by steaming, pan sautéing or roasting.

FRUIT

·         Strive for two or more servings of fruit a day

o   A serving is ½ cup of fresh or frozen, ¼ cup dried.

o   If diabetic, limit to 2 servings and avoid dried fruit

·         Concentrate on the superstars – berries, cherries, plums and whole citrus, cantaloupe, red and purple grapes, peaches, apples, and pears

·         Enjoy fresh or frozen with no added sugar

·         Avoid canned fruits

·         Choose fresh fruit for dessert.