Are you stuck in a banana-a-day rut? Here’s a good reason to chop up that ’nana with some strawberries, apples, grapes, and oranges.
It’s called synergy. You don’t just get a wider variety of nutrients by eating more fruits. Those nutrients actually work together to produce even more powerful health benefits than any single fruit could alone. Think of it like compounding interest -- but with fruit!
One Fruit, Two Fruit, Three Fruit, Four
We all know that the antioxidants in fruits and veggies work hard to protect your body from aging and disease. But what you may not know is that those antioxidants work even harder when they have the company of other antioxidants. That’s why researchers recommend people eat 5 to 10 servings of a wide variety of different fruits and veggies every day.
Whole Is the Goal
If you tend to eat the same fruit over and over, consider breaking the mold next time you’re at the grocery store or farmers market, and pick up something you’ve never tried before. And choose whole fruit, so you get the most antioxidant bang for your buck. Read this article to learn about the five produce colors you should put into your shopping cart every time you shop.
Recipe Corner
Try these simple summer-fruit salads that can be whipped up in a matter of minutes:
* Sweet & Tangy Watermelon Salad
2 tablespoons rice vinegar
2 1/2 teaspoons sugar
2 cups diced seeded watermelon
2 cups diced cucumber
1/2 cup chopped fresh cilantro
1/4 cup unsalted dry-roasted peanuts, toasted (see Tip) and coarsely chopped
Stir together vinegar and sugar in a medium bowl until the sugar almost dissolves. Add watermelon, cucumber and cilantro; toss gently to combine. Just before serving, sprinkle with peanuts.
NUTRITION INFORMATION: Per serving: 63 calories; 3 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 8 g carbohydrate; 2 g protein; 1 g fiber; 3 mg sodium; 164 mg potassium.
1/2 Carbohydrate Serving
Exchanges: 1/2 fruit, 1/2 vegetable, 1/2 fat
TIP: Tip: To toast nuts:
Heat a small dry skillet over medium-low heat. Add nuts and cook, stirring, until lightly browned and fragrant, 2 to 3 minutes. Transfer to a bowl to cool.
* Fruit Salad with Lime Yogurt
Fruit
1 large ripe honeydew melon, seeded and cut into 1 1/2-inch chunks
1 pint strawberries, hulled and halved
1/4 cup fresh lime juice
2 tablespoon sugar
Lime Yogurt
2 cups nonfat plain yogurt
1/4 cup sugar
1 tablespoon freshly grated lime zest
1 tablespoon fresh lime juice
1. In a large bowl, toss melon, strawberries, lime juice and sugar. Let stand for 15 minutes, stirring occasionally.
2. Meanwhile, in a small bowl, combine yogurt, sugar, lime zest and juice, stirring until sugar is dissolved. Cover and refrigerate until chilled.
NUTRITION INFORMATION: Per serving: 133 calories; 0 g fat (0 g sat, 0 g mono); 1 mg cholesterol; 32 g carbohydrate; 4 g protein; 2 g fiber; 63 mg sodium; 433 mg potassium.
2 1/2 Carbohydrate Servings
TIP: This easy recipe can dress up any fruit salad.
MAKE AHEAD TIP: Cover and refrigerate the yogurt mixture (Step 2) for up to 2 days.
RealAge Benefit: Getting the right amount of antioxidants through diet or supplements can make you younger. http://www.realage.com/ct/eat-smart/food-and-nutrition/tip/8549
