Monday, August 07, 2000
HEALTHY EATING
Summer vegetables filled with nutrients
The Cincinnati Enquirer
Markets, roadside stands, and even the back of pick up trucks parked on street corners are full of richly colored summer produce. In addition to looking good, the summer harvest of vegetables and fruits is good for you.
Foods contain a multitude of nutrients and other substances that even the best multi-vitamin pills don't. To be well-nourished it's important to eat a variety of produce and whole grains.
During the summer harvest season, it's easy to get nutrient-rich foods into our meals.
Look for vegetables that are brightly colored, such as deep green broccoli, collards, spinach, kale or Swiss chard. All of these are excellent sources of carotenoids, vitamin C and some folate. Kiwi fruit is a great source of Vitamin C.
Vegetables boasting rich red and orange hues, such as red peppers, tomatoes, and carrots are excellent sources of carotenoids and Vitamin C (carrots don't have much Vitamin C).
Red-fleshed fruits such as pink or red grapefruit, cantaloupe, apricots, peaches, raspberries and mangoes are also excellent sources of these nutrients.
Although corn and green beans are a garden favorite, they aren't as rich in nutrients as other choices. But that's no reason to skip enjoying corn, either grilled or steamed. Try eating the corn hot off the grill without any butter or margarine. You'll be surprised by the rich flavor.
Summer salads made from deep green leaf lettuces, spinach, or romaine will pack more nutrients than iceberg. Toss in chunks of red, yellow or green peppers, broccoli, carrots, onions, summer squash and fresh peas. Or if you grill frequently, take the same assortment of vegetables and grill them along side your fish or chicken for a different twist.
No matter what veggies or fruit you chose, you'll increase the amount of fiber in your meal. Eating foods rich in fiber and water can help you feel fuller longer, helping you to fit into that summer wardrobe.
Healthy Eating is provided by staff members at Jewish Hospital Weight Management Center (www.morethanadiet.com), Evendale.
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