Single Out Fruits and Veggies
The produce aisle will provide you and your baby with foods that really pack in the nutrition. Today's stores offer a healthy variety of produce for you to choose from. Fruits and vegetables are naturally low in fat and calories and provide a variety of vitamins, minerals, phytonutrients (plant compounds thought to be beneficial to health), and other essentials. Keeping a stock of fresh fruits and vegetables on hand can make for great snacks and/ or tasty additions to your meals. To get your fill of fruits and vegetables each day, try to eat a combination of at least five fruits and vegetables each day.
Produce Shopping Tips
Make your shopping trip interesting and healthy by finding a produce rainbow. Choose fruits and vegetables that span the spectrum from deep red to dark green, yellow, and orange — for instance, spinach, broccoli, carrots, and red peppers. Take full advantage of fruits and vegetables that are in season, which can make them less expensive as well as fresher and more flavorful. When shopping for your produce, always examine it for freshness and ripeness. The fresher the produce, the more nutrients it contains.
It is best to choose fresh or frozen produce over the canned varieties. Canned vegetables can be higher in sodium, and canned fruits can be high in added sugar, so if you do opt for this route, be sure to read the label. Search out varieties that are low in sodium, and rinse the product in a colander before preparing it. For canned fruits, look for brands that are canned in their own juice or packed in 100-percent fruit juice. If you are trying to add more calcium to your diet, choose juices that are fortified with calcium. Because fresh produce is perishable, only buy what you need and will use. If you won't be able to make it back to the store anytime soon, stock up on both fresh and frozen produce. You can use up the fresh first and than have frozen as a backup.
Don't leave dried fruits off your list. They can be very high in fiber and are a great choice during those seasons when the variety of fresh fruit is at a minimum.
What Are Phytochemicals?
Phytochemicals, also known as phytonutrients, are compounds found naturally in plant-based foods — such as fruits, vegetables, legumes, whole grains, nuts, and seeds — that may provide potential health benefits. Phytonutrients are compounds that plants provide naturally to protect themselves against things like viruses, bacteria, and fungi. These phytonutrients are on the cutting edge of health-promoting potential. Though their role is still uncertain, particular phytonutrients may help protect against illnesses including heart disease, certain cancers, high blood pressure, osteoporosis, stroke, cataracts, and other chronic health conditions. There are thousands of phytonutrients — you could find more than 2,000 in the pigments that give plants their color. The more colorful your produce, the more phytonutrients it contains.
