Have a Plant: Fruits & Veggies for Better Health

Spring to it! Choose Super Foods to feel your best 

A busy lifestyle doesn’t have to stand in the way of good health and feeling great. Be sure each of the following foods is on your shopping list to keep your energy up and your immune system strong:

 

Berries: Whether fresh, dried, or frozen these fruits are a stellar source of vitamin C, naturally high in water and low in calories.

 

Leafy Greens: Green vegetables like broccoli, spinach and kale are chock full of anti-cancer compounds called sulforaphane and quercitin.

Tip: Is time of the essence? Try frozen veggies – just heat and serve!

 

Legumes: Includes beans, peas, peanuts and lentils. In addition to folic acid, calcium and iron, their high protein and complex carbohydrate profile provides satisfying energy.

 

Olive Oil: An excellent source of heart-healthy monounsaturated fats, vitamin E and antioxidants. Use in place of animal fats for the best healthy heart benefits.

 

Salmon: Cold-water fish such as mackerel, herring, and salmon are prime sources of Omega-3s – fatty acids that may help reduce heart disease and certain cancers.

 

Tea: Tea contains powerful antioxidants and polyphenols, which are believed to protect against certain cancers and heart disease.

 

Whole Grains: Packed with B vitamins, protein and fiber, research indicates a diet high in whole grains may help prevent diabetes, obesity, some cancers, and heart disease.

 

Yogurt: The beneficial bacterial cultures in yogurt keep the intestines healthy and boost overall immune system.

The delicious recipe below can help get you started on including three Super Foods today!

Crunchy Yogurt Parfait with Berries
Prep time: 5 minutes  Makes: 1 serving
Ingredients:
  • 6 ounces fat free plain yogurt
  • ¼ cup whole grain cereal
  • ¾ cup blackberries, washed
Directions:
  • Spoon ¼ yogurt into a tall glass and smooth surface.
  • Spoon ½ whole grain cereal over yogurt.
  • Add 4 to 5 berries over top of cereal.
  • Repeat the above process, ending with berries over top of parfait.

 

Serves 4
Nutrition Facts:
215 Calories
1g Fat
0g Saturated Fat
7mg Cholesterol
202mg Sodium
42g Carbohydrate
8g Dietary Fiber
8g Protein

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