Loading...
BYH to the one saying that Democrats don't believe in America's borders. Where do they get this stuff? I've never heard...

Berries: Healthy eating

Kolasa, Kathy
Loading…

Wednesday, November 14, 2018

Q I didn’t grow up eating berries. They taste good, but is there a nutrition reason for eating them? — FJ, Greenville

A We are lucky to see a greater variety of berries — fresh, dried, canned and frozen — in our local stores than before. Children and people of all ages enjoy eating berries. Milary Lugo, an ECU dietetic student, wanted to tell you about the health reasons for eating them.

Fruits always have been recommended as part of a healthy diet. Our national food guide, MyPlate, suggests making half of our plate fruits and vegetables. I am often asked if juice counts as a fruit. For the best nutrition for your calories it really is best to focus on eating nutrient dense foods — those high in nutrients and low in calories — so choose whole fruits rather than juice.

Berries are an excellent choice because they are high in antioxidants — substances that prevent or delay cell damage. Studies have shown that the high antioxidant content in berries can offer benefits such as protection against heart disease, diabetes, arthritis and some cancers.

Berries have different types of polyphenols — the elements that occur naturally in plants that offer positive health benefits. There is evidence that a greater intake of foods high in polyphenols can help lower the risks of high blood pressure, heart disease and stroke. That is because polyphenols relax or open the blood vessels, allowing more blood to be delivered to the brain and heart.

Fruits such as strawberries, blueberries and raspberries are rich in anthocyanin — a plant pigment that gives off red and blue colors. Experts writing in The Journal of the American College of Cardiology last year explained that anthocyanins appear to have anti-inflammatory properties — meaning they reduce inflammation or swelling — and also help maintain the levels of blood sugar. Eating three or more servings per week of blueberries and strawberries can lower the risk of heart attacks by lowering blood pressure, and also lower the risk for diabetes.

Because the skin of fruits, specifically berries, is high in both anthocyanins and dietary fiber, eating them can help control blood sugar. According to the Centers for Disease Control, diabetes and heart disease are among the leading causes of death in the United States, so regularly adding berries in your diet can definitely help lower your risk for these diseases.

There are lots of ways to incorporate berries into our diet. Add them to your breakfast meal. Put them in oatmeal, cereal or yogurt, or on top of pancakes or waffles. Frozen berries can be used in smoothies that use yogurt or low-fat milk as the base. Add your favorite berry to salads or make a sauce for your warm meal. Another way of making sure we get our daily serving of berries is to add them to our water, a trick that can help those who need to drink more water.

Even though fresh fruits can be more expensive, some dollar stores offer frozen strawberries or mixed berries that can be added to the diet. Whole fruits are encouraged because they are high in fiber and do not contain added sugars like many juices do. MyPlate recommends that adults consume 1 ½ to 2 cups of fruit a day. The Food Lists for Diabetes explains that one choice of fruits equals 60 calories and 15 grams of carbohydrates, 0 grams of fat and 0 grams of protein. Adding berries to the diet can help replace high-calorie desserts with low-calorie and healthy fruits.

Here is a quick and healthy berry smoothie recipe. Combine 2 cups of frozen berries and 1 cup of non-fat Greek yogurt in a blender. If you like it a bit sweeter, add 1 tablespoon of honey or a sugar replacement product. Blend for 30 seconds or until everything is well mixed, pour into a glass and enjoy!

Smoothies are better than juicing since all the parts of the fruit are retained, giving healthy fiber and antioxidants. If you are buying a berry smoothie, make sure the calories are right for the meal you are replacing:  less than 200 for a snack; less than 300 for breakfast; less than 500 for lunch; and less than 1,200 for dinner.

Professor emeritus Kathy Kolasa, a registered dietitian, nutritionalist and Ph.D., is an Affiliate Professor in the Brody School of Medicine at ECU. Contact her at kolasaka@ecu.edu.

Loading…

Humans of Greenville

@HumansofGville

Local photographer Joe Pellegrino explores Greenville to create a photographic census of its people.

Look

December 12, 2018

Q Is the push to take probiotics just another fad or is there a good reason to take them? AD, Winterville.

A You may have heard me suggest eating yogurt with active cultures if you are taking an antibiotic to help avoid diarrhea -- I’ve been saying that for years. But there is lots more…

Kolasa, Kathy

December 09, 2018

Texas Roadhouse located at 720 Greenville Boulevard next to Cracker Barrel in the Shoppes at Greenville Grande has Texas sized food and spirit. The restaurant is as big as Texas too with plenty of space with a down home country feel. Come in and be met with upbeat sounds of top country music and a…

Steak Display Case.jpg

December 09, 2018

A Stokes resident and retired public school teacher recently published a novel based on a larger-than-life friend engaged marijuana smuggling in the 1960’s abd 1970s.

Life and Times in the Sierra Madres: An American Smuggling Story is written by Michael Biondi. It was published in November…

Michael Biondi

December 09, 2018

 

In the Spring of 1986 I was invited by the deputy chief of staff for Vice President George H. W. Bush to a meeting with the vice president in the Eisenhower Executive Office Building across from the White House. At the time, I was a young executive in the U.S. Department of Commerce working…

David Edgell

December 09, 2018

“There should be an historic plaque in Chapel Hill honoring George Bush.”

On the day after the former president’s death, Chapel Hill lawyer and chair of the town’s historic district commission, Bob Epting, was making opening remarks at a public seminar on preserving historic…

9780812979473.jpg

December 08, 2018

It’s an odd-ball sort of bush.

It’s a native species — nothing odd about that — and it was originally restricted entirely to the coast, from North Carolina all the way to Mississippi.

Now, though, it is common well inland within all of these states, and beyond, and appears…

120818mysteryplant.jpg

December 07, 2018

In the annals of potentially disastrous spinoffs, "Creed" surely stands as an all-time champion. Directed with finesse and sensitivity by Ryan Coogler — who famously went on to make the blockbuster "Black Panther" — the 2015 drama had it all: a classically contoured boxing story, a…

FILM-CREED-REVIEW

December 07, 2018

Over nearly three decades of “The Nutcracker,” it is hard to imagine that anyone saw the Dance Arts Theatre production more than Jeane Welch.

She watched the first performance in 1985 when her daughter, Marty, was a dancer. She was in the audience when her granddaughter, Holton, twirled…

120718gonutcracker1

December 05, 2018

Members of the cast of Magnolia Arts Center's “Elf Jr.” are too young to remember when Will Ferrell starred as Buddy the Elf on the big screen. The beloved 2003 movie, which cost $33 million to make, grossed more than $220 million at the box office.

The musical version, which opens…

December 05, 2018

Wasabi 88 Asian Bistro Sushi & Bar located at 1605 E. Firetower Road in Greenville is the place to go when you’re seeking fresh and flavorful sushi and a multitude of Asian favorites. Front house manager Shawn Grazier invites customers to come and taste the sea at Wasabi 88. They offer…

Crab Wonton.jpg
191 stories in Look. Viewing 1 through 10.
«First Page   «Previous Page        
Page 1 of 20
        Next Page»   Last Page»