Simply Nutrition: Never too many fruits and veggies

By Celia Topping, MNS, RD, CDE

When measuring, note that:

• Half a cup (like a medium-sized fruit) is considered a serving.
• For salad, one cup is a serving.
• All forms of fruits and veggies count, including fresh, frozen, canned, dried and 100 percent juice.

Fruits and vegetables contain many nutrients, including vitamins A and C, fiber, carotenoids and other properties that help fight cancer and heart disease. These nutrients act as “speed bumps” in slowing down the growth and development of cancer cells, and help repair damaged tissue. Choosing a variety of differently colored vegetables is important, as not all plants have the same nutrients.

Take a new look at your dinner plate

Veggies and salads should take up half the plate, leaving one-quarter for protein, such as chicken, fish or lean meat. The last one-quarter should be for a whole grain starch, such as a small potato, whole grain rice or pasta, or slice of whole grain bread.

Do you know there are more than 350 varieties of fruits and vegetables? Most of us tend to stick to our favorite few, and could use some fresh ideas. Let’s start by adding apples and
raisins to your morning cereal. Or, try slipping extra slices of tomatoes and greens into a sandwich. Add extra mushrooms, shredded zucchini, eggplant or peppers to a favorite
pasta sauce, soup or casserole. For a different snack, try microwaving some apple slices with a sprinkling of cinnamon and sugar.

More flavorful suggestions

• Start dinner with salad as the first course. Eat veggies first, when you are most hungry.
• Practice portion reversal. Serve the chicken or other protein part of the meal on the smaller salad plate, and put the salad and veggies on the BIG plate. This also works well at buffets. You fill up on healthier foods, and still enjoy—but limit— the other foods.
• Drop berries into iced tea or grapes into your Caesar salad.
• Add cauliflower bits to mashed potatoes when you mash them.
• Add a drained can of mixed vegetables to a can of chicken noodle soup for a quick lunch.
• Create family food fun: Make your own pizza bar! Buy small pizza crusts and let everyone choose their favorite fruit and vegetable toppings.
• End your meal with a dessert salad. Mix spinach or greens with some canned mandarin oranges, add a little goat or feta cheese, then top with dried cranberries and low or nonfat raspberry vinaigrette.
• Be smart when eating out. Look for stir-fried veggies and fruit salad on the menu. Restaurants will often substitute a side of salad or fresh fruit for potato chips on a sandwich plate. Ask for double broccoli!

Braised celery with herbs
The classic snacking and salad vegetable, served as a delicious cooked side dish!

Ingredients:

1 small bunch celery, to yield at least
4 1/2 cups sliced
2 1/2 cups reduced-sodium canned
chicken broth
1/2 cup chopped onion
1 Tbsp. chopped parsley
2 tsp. dried leaf thyme, crushed
1 tsp. dried rosemary, crushed
1/4 tsp. black pepper
1/4 tsp. salt
3/4 tsp. butter, for garnish
2 tsp. chopped herbs, for garnish

Instructions:

Cut celery stalks into diagonal slices about 1/4 inch wide. In large saucepan, bring chicken broth to full boil over HIGH heat, adding chopped onion with herbs and seasonings. Add sliced celery and return broth to simmer. Reduce heat and cook for 4-5 minutes, or until barely tender. Do not allow to lose full crispness. Drain immediately and place in a serving bowl. Toss with butter and additional herbs. Serve hot.

Nutritional Information:

Serves 6: Each 1/2 cup serving provides 33 calories, 0.5 g total fat, 0.3 grams saturated fat, 1 mg cholesterol, 2 g protein, 6 g carbohydrates, 2 g dietary fiber and 401 mg sodium.

You can find all of Celia Topping’s columns and recommended recipes at www.preferredcare.org on the Web under the “Health & Wellness” tab.

Source: Produce for Better Health Foundation

Posted: July 07, 2007