by kelsey | Mar 15, 2011 | Diet, Food, Weight Management, Wellness/Health
White, yellow, and brown produce contain nutrients that promote heart health and reduce cancer risks.
Fruits: banana, brown pear, dates, and white peaches
Vegetables: cauliflower, mushrooms, onions, parsnips, turnips, white fleshed potatoes, white corn
This wraps up the color wheel of produce. To help promote optimal health, we encourage you to choose a variety of colors when shopping for seasonal fruits and vegetables. For example, instead of grilled chicken and mashed potatoes, try topping your chicken with salsa, substitute a sweet potato over the white potato, and add a nice green salad topped with pear and strawberries! A colorful meal is not only visually appealing, but it also contains an abundance of nutrients and flavor!
-Kelsey
by kelsey | Mar 9, 2011 | Diet, Etc., Food, Heart Health, Weight Management, Wellness/Health
To help celebrate National Registered Dietitian’s Day today, I am going to discuss one of my favorite colors of produce: red! Red fruits and vegetables offer a great deal of vitamins and minerals that help maintain a healthy heart, vision, immunity, and like the other colors, help reduce cancer risks. Each color offers different nutrients, which is why we encourage you to get a balanced and colorful diet, ensuring you are meeting your nutrient requirements and aiding in disease prevention. Try adding some colorful red produce to your diet!
Fruits: cherries, cranberries, pomegranate, red/pink grape fruit, red grapes, watermelon
Vegetables: beets, red onions, red peppers, red potatoes, rhubarb, tomatoes
-Kelsey
by kelsey | Mar 8, 2011 | Diet, Food, Heart Health, Weight Management, Wellness/Health
As we work our way through the color wheel, we come to some of the brightest and richest colors: purple and blue. Purple and blue fruits and vegetables offer great antioxidants and anti-aging benefits. They can also help you with memory, urinary tract infections, and reduce cancer risks. Next time you’re at the grocery store, try adding a few selections of purple and blue produce to your cart!
Fruits: blackberries, plums, purple grapes, and raisins
Vegetables: eggplant, purple cabbage, purple-fleshed potato
-Kelsey
by kelsey | Mar 3, 2011 | Diet, Food, Weight Management, Wellness/Health
Orange and deep yellow frutis and vegetables contain nutrients that help promote vision and immunity. These antioxidants help reduce risk of some cancers as well.
Try adding a few of these tasty fruits and vegetables into your daily diet!
Fruits: apricots, cantaloupe, grapefruit, mango, papya, peach, and pineapple
Vegetables: carrots, yellow peppers, yellow corn, and sweet potatoes
-Kelsey
by kelsey | Feb 15, 2011 | Diet, Food, Heart Health, Weight Management, Wellness/Health
Low fat dairy products “do a body good” by providing an excellent source of calcium and protein to our body. They are an essential part of the heart healthy diet as well. Low fat dairy products are recommended over the full fat selections because of the reduced saturated fat content. Saturated fat is known as the “bad” fat that leads to clogged arteries and heart disease. Choose low fat selections like skim or 1% milk, low fat cottage cheese, cream cheese, cheese, icecream, etc. Since calcium is essential for bone structure, it is recommended we intake 1000-1500 mg/day (varies on age). If you are not a milk drinker, you may want to ask your Brown Clinic provider about taking a calcium supplement.
-Kelsey
by kelsey | Feb 10, 2011 | Cooking Tips, Diabetes, Etc., Food, Heart Health, Weight Management, Wellness/Health
Whole grains are a very important part of the heart healthy diet. They offer a great source of fiber to promote heart health. To ensure you are getting a true whole grain product, you will want to check the ingredient list under your nutrition label. The first ingredient should say “whole wheat” or “whole grain.” If it says “enriched” it is still a white product. Product packaging can make this part of grocery shopping really confusing so make sure you allow yourself adequate time in the grocery store for label reading and to ensure you are getting healthy products. Remember to choose whole grain breads, brown rice, wild rice, whole wheat noodles, and whole grain cereals over the white products. If you’re unsure of the full transition to wheat products, try mixing the white and wheat products together…such as when you make spaghetti!
-Kelsey
