The U.S. Dietary
Guidelines recommend
eating each day:
• 3 to 5 servings of fruit
• 4 to 8 servings of vegetables
especially during the summer months
here in southeastern North Carolina,
where we can eat them straight off the
bush — or straight from the farmer’s
market. They’re packed full of antho-cyanins,
an antioxidant that does an
especially effective job at reducing
inflammation and neutralizing free
radicals (unstable molecules that, if
left unchecked, can damage cells). If
money is tight, Jegtvig suggests buying
strawberries: “They’re less expen-sive
than other berries. One serving of
strawberries gives you most of the vita-min
C you need for a whole day with
very few calories. They also contain
lots of antioxidants that fight to keep
you healthy.”
If you’re already eating healthy foods
and want to try something new, con-sider
ocean plants, like arame
or wakame, says Stephens. “They’re
high in calcium, good for fiber and
are nutrient dense.” Just in case you’re
envisioning yourself plucking kelp
from the seabed for tomorrow’s lunch,
think again; there are a number of pre-packaged
products that will help you
reap the benefits without putting on
your wetsuit.
You can’t go wrong with green
vegetables like spinach, broccoli
and Brussels sprouts — but
what if you have a houseful of picky
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eaters for whom “dark, leafy greens”
is synonymous with “you’ve got to be
kidding”? Try carrots, Jegtvig says.
“They’re rich in vitamin A, fiber, very
low in calories and contain falcarinol
— a phytochemical that may fight
cancer. They’re versatile too — slice
them up and serve with dip, put them
on a salad or cook and serve as a side
dish.” In the mood for something
sweet? Drizzle sliced carrots with
honey — which itself contains power-ful
antioxidants — and roast them for
an extra-special treat.
Speaking of treats, what happens to
dessert when superfoods come on the
scene? The answer is as close as the
dairy aisle of your local supermarket
— or food cooperative, as the case
may be. “Yogurt is rich in protein,
calcium and contains friendly pro-biotic
bacteria that helps keep your
digestive system healthy,” says Jegtvig.
“Buy plain yogurt to save money and
avoid the sugar and food colorings
you don’t need. Top your yogurt with
those strawberries and nuts for a super
dessert. If your sweet tooth is a little
stronger, go ahead and drizzle some
honey on top.”
A dessert that’s inexpensive, delicious
and nutritious? There’s no other way
to say it: That’s just super.