All fruits and vegetables are super foods. They are the most
nutrient dense of the food groups, meaning they have very low calories
for nutritional punch that they pack. They are high in fiber,
antioxidants, vitamins and minerals. They are low in fat and calories.
They protect against a number of diseases, including cancer. Making
fruit and vegetables the main component in your diet guarantees a
slender, healthy body. You don't need to memorize this
information or count calories. Just be aware and add nutrient dense
fruits and vegetables to your meals for optimal health. The color of
each fruit and vegetable is the key to the type of phytochemical it
contains. Be sure your plate has 2 or 3 colors: red tomatoes, green
broccoli, purple berries. Here are some ways to ease more of them into your diet; Add a handful of green leafy vegetables, sliced avocado or sliced apple to sandwiches. Drink 100% vegetable juice. Tomato sauce is an excellent source of phytochemicals. Use in spaghetti sauce, chili, salsas, soups, beans. Add extra chopped vegetables to soups. Save
the water from cooking vegetables and add it to your soup. Replace the
water in bread or other recipes with the vegetable water. Add dried
fruits and vegetables to lunches. The healthful phytochemicals in
fruits and vegetables are not affected by cooking, freezing, canning or
drying. Dried produce has more fiber than fresh. Watch out for sugar
content in dried fruit. Add
pureed foods to dishes: pureed sweet potatoes to macaroni and cheese:
applesauce substituted for part of the fat in desserts: any pureed
fruit or vegetable to soup. Make dessert with fruits; sugar-free
angel food cake with strawberries: cobblers and pies: canned peaches
and gingersnaps: yogurt and fruit. Top Picks of Fruit and Vegetable Super Foods: Red tomatoes--contain
lycopene that reduces the risk of cancer, heart disease, osteoporosis
and diabetes: photochemicals in their flesh prevent free radicals from
damaging joints, muscles, and brain cells. Broccoli--boosts the immune system, fortifying it with cancer fighting photochemical; contains vitamin C and folate. Spinach--contains high fiber, calcium, vitamins C, A, B6, E, K, and iron. Berries--antioxidants, fiber, calcium, vitamin C Bananas--important for its phosphorus content. |
