HealthyLife Articles

Tag: fruit

  • Eat Whole Fruit

    Nutrition

    Image of fresh fruit.

    Have you ever wondered whether drinking a glass of orange juice is much different, nutritionally, than eating an orange? Or whether a glass of apple juice is better than an apple?

    Fruit juice is a fine alternative to soda or alcoholic beverages. And in some cases, juice is a rich and convenient source of vitamin C. But whole fruit has some advantages over juice. Ounce for ounce, whole fruit:

    *  Is more filling, and therefore satisfying.

    *  Contains fewer calories.

    *  Has more fiber.

    Studies show that fiber (present in fruit, but not in juice) helps regulate metabolism of carbohydrates, so sugar in fruit is absorbed more slowly than the same sugar in fruit juice. And when sugar of any kind moves into the bloodstream more slowly, your body releases less insulin, a hormone that regulates blood sugar levels and keeps them from fluctuating wildly. And you feel better when your blood sugar levels are on an even keel.

    Be aware, too, that many “juice drinks” contain only a small percentage of real juice. The rest is water, sweeteners, coloring, and flavoring. Whole fruit, on the other hand, is 100 percent fruit.

    Page from A Year of Health Hints book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • 6 Reasons To Eat Oranges Daily

    HEALTHY EATING

    Image of an orange.

    1. Vitamin C

    One large orange gives you 130 percent of your daily need for vitamin C. This vitamin helps boost immunity and fight cancer.

    2. Fiber

    One sweet, juicy orange delivers 4 grams of fiber. Fiber helps with digestion and may help prevent heart disease and some cancers.

    3. Minerals

    Oranges also contain important minerals such as calcium, magnesium, copper, phosphorus and potassium. These minerals are important for immune health, nervous system and muscle function, and many other body processes.

    4. B vitamins

    Oranges contain several of the B vitamins, which help the body’s cells work properly and provide you with energy.

    5. Calorie-Friendly

    One orange is a lower calorie option to satisfy your craving for something sweet.

    6. Phytochemicals

    Oranges contain hundreds of these plant chemicals that support many metabolic functions in the body.

    Sources: United States Department of Agriculture, National Institutes of Health

    © American Institute for Preventive Medicine

  • Eating Healthy At Summer Gatherings

    HEALTHY EATING

    Image of a group of friends eating at a pinic table.

    Eating and socializing go hand in hand. Throughout human history, people have gathered together to eat. Some research has shown that when people are in a group, they tend to eat larger meals and more calories. As a result, it can be hard to stick with your healthy eating plans when you’re at a social event such as a summer barbecue or special occasion.

    To help you stay on track, try these tips from the Academy of Nutrition and Dietetics:

    *Drink plenty of water.Your body needs water for nearly all of its functions. And if you’re dehydrated, the hunger and thirst cues can get confused. Drink water at gatherings, especially before your meals. You may end up feeling fuller and eating less.

    *Bring your own food.If you know you’ll have a hard time passing up the high-calorie treats, bring your own healthy dish to pass. Summer is the optimal time to share delicious, fresh fruits and vegetables that are in season.

    *Don’t deprive yourself.You can still have a small portion of your favorite summer treat. Just fill up on the healthier options first. This will satisfy most of your hunger and can help you control your portion sizes. Choose low-calorie, high-fiber foods like fruits, vegetables and beans before you go for the fried foods or desserts.

    © American Institute for Preventive Medicine

  • Top 10 Fruit Snacks For Kids

    HEALTHY EATING

    Image of child eating yogurt with strawberries and blue berries.

    Forget cookies. Fruit is now the number-one snack item parents give to children under the age of 6. That’s because leading researchers believe that parents are taking childhood nutrition more seriously.

    The Produce for Better Health Foundation suggests these top 10 fruit snacks for kids:

    *  Popsicles (freeze fruit juice to make your own)

    *  Fruit sandwiches (slices of apples or pears and low-fat cheese)

    *  Peanut butter and fresh fruit

    *  Fresh fruit dipped in low-fat yogurt

    *  Fruit smoothies

    *  Canned fruit or single-serve fruit cups

    *  Applesauce as a dip for fresh fruit slices

    *  Dried fruit packs such as raisins

    *  Fresh fruit dipped in poppyseed dressing

    *  Frozen fruit chunks such as bananas and grapes

    © American Institute for Preventive Medicine