BLOG 6 Oct 23rd

Good Evening Ladies! I hope you all found time to try last week’s AWESOME healthy Italian recipe! This week I decided to focus on breakfast. I don’t know about you but I am always running out the door in the mornings without eating breakfast because I just don’t have time to wait for the toaster to pop. I wanted to make something that would be filling enough to get me through the day but fast enough to take it on the go!

THEME: Smoothie Breakfast

I think everyone will agree that fruit smoothies are the BOMB! The fruit gives them a sweet but nutritious flavor that no one can resist! The combination of fruit provides us with a MILLION nutrients. So WHY should you eat fruit?

Fruit and vegetables are packed full of goodness and often contain a number of essential vitamins and minerals that cannot be found in other types of foods or they may contain higher levels of these nutrients than other foods.

They are made up of water, melons up to 94%, which is also essential for the body and their skin and seeds contain plenty of fiber. Fiber is needed to keep bowel movements regular, lower cholesterol, prevent constipation (1).

COLOR GUIDE: Did you know different colored fruits serve different purposes?!

Different colored fruits and vegetables contain different minerals, nutrients and therefore it is recommended that we consume a wide variety of fruit and vegetables in order to receive the benefits from the various types.

For example, dark green leafy vegetables such as watercress, cabbage or spinach contain certain carotenoids that protect the eyes and may prevent the onset of degenerative age-related eye diseases such as cataracts and macular degeneration.

They are also rich in vitamins C and E, which are both very powerful antioxidants. This means that eating dark green vegetables daily could help to protect the body from developing cancerous cells and from suffering heart disease.

Red, orange and yellow colored fruits and vegetables such as melon, tomatoes, carrots and apricots contain lots of vitamins A, C and E, which all help to fight certain types of cancer and act by neutralizing free radicals in the body.

As well as containing large amounts of vitamins A, C and E, fruits and vegetables are also rich in vitamins B and K plus minerals such as potassium, calcium, phosphorous, manganese and iron (2), not to mention hundreds of phytochemicals

SO HOW MUCH SHOULD WE BE EATING A DAY?

MyPyramid says adult women should consume 1.5 – 2 cups of fruit per day and 2-2.5 cups of vegetables per day. http://www.choosemyplate.gov/food-groups/vegetables-amount.html# 5  Ensure that you vary your intake of fruit and vegetables as much as possible by trying new foods and different recipes. Don't always stick to the same foods, as you could find that you are still lacking in some nutrients. Make sure that you include a variety of foods in a variety of colors - the brighter the better!

What counts as a cup?

• tbsp
• 1 medium piece of fruit (apple, pear, orange, banana)
• 1 handful of grapes or cherries
• 2 small fruits such as plums, apricots
• 1 slice of large fruit eg: pineapple or melon
• 1 glass of fruit or vegetable juice
• 1 small packet of dried fruit such as prunes, raisins (2).

Now that you are CONVINCED to start eating more fruits, here’s an awesome recipe to implement your new goal!

RECIPE: Blueberry Almond Fruit Smoothie (:03 minutes)

1 ½ cup frozen blueberries

1 cup vanilla yogurt

½ cup skim or low fat milk

¼ cup sliced almonds

In a blender, combine the blueberries, yogurt, and milk. Blend until smooth. Transfer to cup and sprinkle almonds on top. Mix in and enjoy your QUICK, delicious, healthy breakfast!

The Food Enthusiast,

Aly

Sources Cited:

1. http://www.cdc.gov/nutrition/everyone/fruitsvegetables/index.html

2. http://www.helpwithcooking.com/healthy-eating/fruit-vegetables.html

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