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Feb 26

Make your diet a fruitful one – Biddeford Journal Tribune

Diet Comments Off on Make your diet a fruitful one – Biddeford Journal Tribune

Anne-Marie Davee

Columnist

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What fits easily into a lunch box, tastes great, quenches your thirst, satisfies a sweet tooth and is low in calories? You guessed it fruit. Mother Nature has cleverly combined carbohydrates, fiber, vitamins, minerals and, best of all, sweetness, into one colorful package. Fruit consumption is on the rise and now, more than ever, is recognized as a fit food.

Research studies verify that a daily intake of fruits and vegetables is associated with a reduced risk for chronic diseases, such as heart disease, and may have a protective effect against certain types of cancers. As a result, the latest Dietary Guidelines for Americans, from 2015, recommend that we focus on fruit, particularly whole fruit. These guidelines encourage us to eat a variety of fruit whether fresh, frozen, canned or dried. And, the MyPlate graphic shows us that half of our plate should be fruits and/or vegetables.

Some may describe fruit as filled with super powers because they provide nutrients that are vital for optimal health and maintenance of our bodies. Vitamin C is needed daily for growth and repair of all body tissues, to heal cuts and wounds and to keep our immune system strong. This vitamin helps our bodies fight viruses, including colds and flu particularly important during Maines winters. Vitamin C keeps our teeth and gums healthy while also boosting iron and calcium absorption. Fruits that are high in vitamin C include citrus fruits (oranges, clementines, tangerines, grapefruit, lemons, limes), strawberries, pineapple and kiwi. Vitamin A, or beta-carotene, is another nutrient found in fruit and helps our vision. It acts as an anti-oxidant and may reduce the risk for cataracts. Fruits such as apricots, cantaloupe, red or pink grapefruit, papaya and mango are high in vitamin A. Potassium is an essential mineral, and it is found in bananas, prunes, dried apricots, cantaloupe and honeydew melon. It plays a critical role in maintaining the bodys fluid balance, in muscle relaxation and in controlling blood pressure.

Fruits are also high in a soluble fiber, called pectin. Pectin helps to lower blood cholesterol levels, assists in blood sugar control and makes you feel full longer. Fruits highest in this type fiber include apples, blackberries, raspberries and pears.

On the sweeter side, fruits are naturally high in two simple sugars; glucose and fructose. These natural sugars can help satisfy that end of a meal craving for a sweet dessert, without a calorie overload. Fruits are low in fat, low in sodium and relatively low in calories, so they can help maintain a healthy weight.

When shopping for fruits, think about the colors of the rainbow. Choose lots of different colors (red, orange, green and purple) to assure that you are getting a variety of nutrients that your body needs. Buying an assortment of fresh, frozen, canned and dried fruits will assure that fruit is always available for you and your family. Use the nutrition facts on food labels to check the calories, nutrient content and sugar as you shop. Buy fresh fruits in-season when they are at peak flavor and low in cost.

The amount of fruit you need depends upon your age, sex and level of physical activity. Two cups of fruit per day are recommended for an average healthy adult consuming a 2,000 calorie diet. A serving of fruit is equal to 1 cup or 1/2 cup of dried fruit or an average size piece of fruit equivalent to a baseball. For more information, go to choosemyplate.gov.

Here are some tips to make your diet a more fruitful one:

At breakfast, top your cereal with sliced bananas, blueberries, peaches or strawberries. Heat blueberries or strawberries and serve them over pancakes. Add fruit, such as applesauce, to muffins and cut the amount of sugar in half. Make a fruit parfait by layering low-fat plain yogurt with your favorite fruits. Create a smoothie by blending low-fat yogurt with frozen fruit.

At lunch, pack an orange, banana or grapes to energize you through the afternoon. Add fruit to cottage cheese for a refreshing salad.

At dinner, use fruit to tenderize meats and flavor entrees like chicken with apricots. Add fruit to salads like mandarin oranges on spinach salad and crushed pineapple with coleslaw. Try colorful fruit kabobs to add eye appeal to your barbecue. For dessert, try baked apples, poached pears or a fresh fruit salad.

Keep a bowl of whole fruit on the table, counter or in the refrigerator for healthy eating on the run. Dried fruit makes great, grab n go snacks, or spread apple slices with peanut butter.

March is National Nutrition Month, and this years theme is Put Your Best Fork Forward. Lets all put our forks into fruits. Fruits should be enjoyed as part of our daily diets they are sweet and swell for you.

Anne-Marie Davee, M.S., RDN, LD, a registered and licensed dietitian-nutritionist, is a nutrition faculty member at the University of New England. She also assists with coordination of the Maine SNAP-Ed Program.

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Make your diet a fruitful one - Biddeford Journal Tribune

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