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| Site Locations |
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Las Colinas Medical Center
6750 N. MacArthur Blvd #100
Irving, Texas 75039
Professional Nutrition Therapists, Inc.
13490 TI Blvd, Suite 102
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| Kathryn Fink, MS, RD, LD |
Nutrition & Fitness Consultant
214-850-9573 |
| Belief & Motto |
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"There's always room for ice cream and chocolate!"
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Dietitian Advice
Summer is here! |
June 2008 |
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Greetings!
 Since summer is here, along with some serious Texas heat, I hope this letter finds you keeping cool but active. One of the best parts of summer, besides the vacation time, is the abundance of fresh fruits and vegetables in season.
There are many benefits to fruits and vegetables. For instance, they are full of antioxidants, which help to neutralize free radicals in the body, and help prevent heart disease and some neurological diseases. Both fruits and vegetables are sources of nutrient dense calories, and good sources of dietary fiber.
A general recommentation is a minimum of 5 fruit and 5 vegetable servings per day, according to the USDA. It is important to have a wide variety of fruits and vegetables to your daily food choices. This ensures you are receiving all the essential vitamins and minerals your body needs to function best. One serving is equivalent to one cup of fruit or vegetable, or 1/4 cup dried. In order to retain the most nutrients, try to eat the fruits and vegetables in their whole, fresh form. Be sure to wash them thoroughly in order to avoid food borne illnesses.
Since most fruits and vegetables don't need to be refrigerated, they make for easy snacking throughout the day. Grapes, apples, bananas, strawberries, berries, cherries, carrots, jicama, edamame, and cherry tomatoes are a few examples of ready to eat fruits and vegetables. If you take a little time preparing, cucumbers, celery, mango, oranges or tangerines, kiwi, or pineapples are delicious options.
Thanks to Brian and Julie for their fresh ideas and help with the newsletter, clients and projects. Julie is an intern from Texas A & M and Brian is from Texas State.
Kathryn Fink, MS, RD, LD
Nutrition & Fitness Consultant |
Juices
It is important to drink adequate amounts of water throughout these hot days.
Juices, although not as beneficial as whole fruit, are a great alternative to sodas and other high sugar, empty calorie drinks. Juice does not contain the dietary fiber that the whole fruit provides. When drinking a fruit juice, it is important to make sure it is 100% juice. If it is not marked 100%, the drink may be filled with artificial flavors and sweeteners, along with extra empty calories. Here is a breakdown of juice markings:
- Juice = 100% juice
- Nectar = 25-50% juice
- Juice drink, beverage, cocktail = 10-20% juice
- Ade (Lemonade) = less than 10% juice
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Fresh Foods - Farmer's Markets
Farmer's Markets are one way to get fresh foods!
Not only are they cost effective for you, they also support local growers. There are some tricks to buying produce at a market. For instance, if you show up early, you will have the best selection. However, if you go later in the day, better deals will be available since the vendors don't want to take anything home. However, the later you wait in the day the less selection may be available. It is most convenient to take cash, and wear comfortable clothing, especially shoes so you can wander through the selection. The vendors will be able to answer most of your questions, including what some things are and how they can be prepared. |
Fresh Foods - Pick your Own
Pick your own fruit and vegetables straight from the farm!
Many farmers like the free labor, and it's cheaper for you. It might require some driving, but it makes for a nice day trip to drive out to a local orchard and move through the trees to select only the fruit you want to take home. Since you might come home with more than you can eat in one day, simply bag and freeze some to eat later.
To find a place to pick your own fruit and vegetables, you can search by county through this website.
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A Fun Activity
Try this!
List 1 - 16 on a piece of paper. Then write out your favorite fruits and vegetables. Try each of these in their whole, non processed form as a way to increase your intake and vary the produce you're consuming. |
This Month's Appetizing Idea
A tasty treat - Patriotic Parfait
4 oz Plain Activia Yogurt
1/2 cup sliced strawberries
1/2 cup blueberries
Layer the blueberries, followed by the yogurt, and then top it off with strawberries to create a delectable patriotic treat.
If you desire an extra crunch, sprinkle some granola (approximately 2 tablespoons) over the top.
This provides 1 serving of fruit. |
Fun Fruits and Vegetables Websites
The benefits of fruits and vegetables are endless!
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Newsletter Ideas
Suggestions!
What would you like to see in our Newsletter? Please send your ideas/suggestions for future articles to Kathryn.
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