Skip to main content

Eat Your Vegetables - They Are Good For You

palm beach personal chef



Print Friendly and PDF

There's no question that eating three to five servings of fruits and vegetables daily will improve your health. But more and more experts are saying healthy eating is not only about how many servings you eat. It's about the variety you pick, too.

Eat a diet of solely white foods, and you'll miss key nutrients your body needs—even if your palette includes cauliflower, onions, and mushrooms. Adding a multivitamin doesn't cut it either. "People will say, 'I'm taking a multivitamin, so I don't really need to eat these,' " says Karin Hosenfeld, RD, LD, a dietitian in private practice in Dallas, but she says scientists don't know whether whole foods may offer undiscovered benefits that vitamins don't. "We do know for sure that if you don't eat your fruits and vegetables, you're not getting your fiber, and that's [helping keep] your blood sugar down."
Every one of your meals doesn't have to be multicolored (though it wouldn't hurt to add a salad with different-colored veggies to the menu), but you should get a range of fruits and vegetables in varying hues over the course of a week. "We know that the most vibrantly colored fruits and vegetables have the most nutrition," says Hosenfeld. "Eating an array of colors just ensures that you get the benefits of all of them."
Below, find out how foods in each color category can keep you healthy, now and in the future. As with all things, though, mind your diabetes. "First and foremost from the diabetes side," says Hosenfeld, "you want to make sure you're not going over your blood sugar limits, especially with starchy vegetables and fruit."
Red/Purple/Blue
Pigments called anthocyanins give red and purple fruits and vegetables their color and serve as powerful antioxidants in the body. "They're known for maintaining a healthy heart [and] memory function," says Corinne Dobbas, MS, RD, a San Francisco–based dietitian. Studies have also shown that anthocyanins decrease the risk of macular degeneration, certain types of cancer, and stroke.
And here's where varying your meals comes in: The different red, purple, and blue foods are high in essential nutrients, too. Strawberries, beets, and kidney beans are good sources of folic acid. The beans are also packed with fiber, protein, and iron. Cranberries, strawberries, raspberries, red or pink grapefruit, blueberries, and red bell peppers all are loaded with vitamin C. Red bell peppers are an excellent source of vitamin A, which is necessary for eye and skin health. Cherries, prunes, and eggplant have plenty of fiber, which helps you stay full. And cranberries, which contain a compound that prevents bacteria from sticking to the bladder walls, protect against urinary tract infections.
Certain other red or purple fruits and vegetables are particularly important for people who have diabetes and therefore a greater risk for heart disease. Cherries, figs, and tomatoes are high in potassium—a mineral that helps lower blood pressure. (People with kidney disease may need to limit the amount of potassium in their diet.) Another component of these foods, lycopene, keeps your heart healthy. Great sources of the antioxidant include watermelon and tomatoes, even tomato sauce, which has more lycopene than raw tomatoes. "Most fruits and vegetables, the more you cook them, the more nutrients you lose," says Dobbas. "With tomatoes, the more you cook them, [the more] the nutrients increase."
Orange/Yellow
As kids we're told to eat our carrots to protect our vision. While that's not entirely true (unless you're deficient in vitamin A, a problem most often seen in third-world countries), it does mean most people have heard of beta-carotene. The antioxidant is converted to vitamin A in the body and maintains eye health (preventing macular degeneration and improving night vision), fights cancer, and is necessary for healthy skin.
Other nutrients found in orange and yellow fruits and veggies include vitamin C, potassium, folic acid, and bromelaine. Oranges might be the most common fruit we eat for vitamin C, but it's also present in orange bell peppers, sweet potatoes, cantaloupe, peaches, mangoes, and papaya. For folic acid, eat carrots, cantaloupe, summer squash, and corn. And make sure you eat plenty of pumpkin, sweet potatoes, and butternut squash—they're all high in blood pressure–lowering potassium. (Again, people with kidney disease may need to limit their potassium intake.) Finally, bromelaine, an enzyme in pineapple, can help indigestion and reduce swelling and infection. It may also fight atherosclerosis, though the research is still inconclusive.
Green
Leafy greens (think kale, romaine lettuce, spinach, and collard greens) should be a regular part of your diet. "We always want to eat things that are as dark as possible, and greens are very dark," says Hosenfeld. Aside from being high in vitamin A, leafy greens are also a good source of calcium. If you don't eat dairy, be sure to load up on deeply colored greens to get enough of the essential mineral. But, says Hosenfeld, people who take blood-thinning medications should take caution and consult with a physician. "Your doctor might ask you to . . . ration these leafy greens as they are high in vitamin K, which could interfere with your medication," she adds.
Cruciferous vegetables, like broccoli and brussels sprouts, are also high in vitamin A. Other green foods, like kiwis, green bell peppers, broccoli, and cabbage, are great sources of vitamin C. In fact, most green foods have some mix of vitamins and nutrients. That's why you should vary your menu with herbs (like basil, parsley, thyme, and cilantro), fruits (like apples, pears, grapes, and kiwi), and veggies (like asparagus, zucchini, green beans, and onions).
White
Yes, you should avoid a diet that's filled with white foods, but the rule is mostly referring to processed foods like white bread and potato chips—not fruits, veggies, or beans. "Onions are white, [as are] cauliflower, mushrooms, even bananas—which no one thinks about," says Hosenfeld. "There are nutrients in white foods."
So a monochromatic dinner of white fish, roasted cauliflower, and white beans is preferable to one of fried chicken, mashed potatoes, and French bread. Aside from cauliflower, white beans, and fish, try turnips, which are high in vitamin C, and parsnips, a good source of vitamin C, folic acid, and fiber. Potatoes, bananas, and fennel are all high in potassium. And fennel is also packed with vitamin C and fiber. Studies suggest mushrooms, which are a good source of riboflavin (vitamin B2) and niacin, may help you feel full and satisfied.
Including a variety of colorful foods in your diet is easier than it sounds. "Studies have shown that people eat the same 20 foods or so over and over," says Hosenfeld. By exploring foods that are "outside the box," she adds, "they would discover it actually isn't too hard to incorporate new fruits and vegetables."
You don't have to overhaul your entire diet overnight. "Make little goals during the week. Maybe you're eating out every night. Look at it and say, 'Let's try cutting it down to two or three nights a week.' Then we start adding the fruits and vegetables," says Dobbas. "You need to cook at home more. Make a plan the day before. And be prepared, whether it's having frozen vegetables available or something else."
Try sneaking veggies into meals you already love. Mix pureed cauliflower into mashed potatoes. Top homemade pizza with zucchini, onions, peppers, eggplant, and mushrooms. Add onions, garlic, peppers, and diced carrots in your pasta sauce. Replace boring salads with multihued entrée-sized ones. Cover leafy greens (try romaine, arugula, or spinach) with a cornucopia of vegetables, like broccoli, peas, peppers, onions, artichoke hearts, green beans, fennel, celery, and corn. You can also check out the recipes that begin at right.
Or try fruit smoothie: Blend together 1 cup fruit (try mixed berries or strawberry and banana), add 1/2 cup protein-packed Greek-style yogurt, fat-free milk, soy milk, or almond milk and ice as desired. (Just keep portion size in mind; many smoothies are too large—and high in calories—even as meal replacements.)

private chefs and event catering

Palm Beach + Boca Raton + Fort Lauderdale + Miami Beach
info@yadachef.com | 954-367-YADA (9232)
561-285-7466

south florida catering and personal chefs

Popular posts from this blog

Do you Remember Herman? Sourdough Starter and Recipe

In the late 1970s and early 1980s, Amish friendship bread, as well as an interchangeable starter referred to as Herman (the name varies), became a popular exchange among friends who shared the starter as well as recipes. Herman Starter Preparation time: 10 minutes Standing time: 5 days Yield: 4 cups 1 cup sugar 1/3 cup warm water 2 packages (2 1/4 teaspoons each) active dry yeast 2 cups each: milk, flour 1. Sprinkle 1 tablespoon of the sugar over the warm water. Sprinkle yeast over mixture; set aside until doubled in volume, about 10 minutes. 2. Combine milk, flour, remaining sugar and yeast mixture in a plastic or glass container. (Do not use metal.) Stir with a wooden spoon; cover loosely. Set aside at room temperature, at least 8 hours. 3. Stir mixture once a day for three days. On the fourth day, measure out 1 cup of Herman for baking; measure 1 additional cup to give to a friend as a gift. To replenish starter: Add 1 cup flour, 1 cup milk and 1...

The History of Aluminum Foil: Just Don't Call it Tin Foil

Gerard Paul  September 11th, 2020  Cookware ,   Grilling & Outdoors   Aluminum foil – sometimes incorrectly called  tin foil  – is a thin, prepared sheet metal made of aluminum, often used in cooking (and food storage!). Although it may seem a little  dull  at first glance (especially on its dull side), aluminum foil has quite a fascinating story behind it. Many incredible things occurred before it became a staple in the modern kitchen. In this post, I'll discuss the various events that led to the aluminum foil revolution, and highlight the continued importance of this seemingly mundane material in our lives.  Aluminum Foil What Is Aluminum Foil? Aluminum foil is a thin sheet of  metal foil  or  metal leaf  composed of an  aluminum alloy  containing roughly 92–99 percent aluminum. It usually has a thickness between 0.0002 to 0.006 inches, but its width and strength vary greatly based on the intended applicati...

White Fish Gravlax Recipe

White Fish Gravlax Serves 4 Here is a great starter, light lunch or a fantastic item for your holiday buffet.  If you have problems with gluten substitute the wheat bread for a flax or millet bread or leave it out entirely and eat on some mixed greens.   Gravlax 5 ounces/145 grams white fish, bass, snapper-I used tilapia (sushi grade) 2 tablespoons/34g coarse salt 2 tablespoons/25g caster sugar 1 tablespoon/7g of ground black pepper 1/2 teaspoon/2g ground allspice 1/2 teaspoon/2g ground cloves 8-10 pieces of fresh dill fronds Mustard Butter 2 Tablespoons/28g of unsalted butter, softened 2 Tablespoons/28g of dijon mustard. Salad 1 handful of watercress dressed with simple vinaigrette Creme Fraiche or Sour Cream Mix salt, sugar, black pepper, allspice, and ground cloves.  Liberally sprinkle on both  sides of the fish.  Lay half of the dill in a glass container.  Place the fish on top  and cover with rest o...

Kids Cooking Class - Palm Beach, Fort Lauderdale, Miami

YaDa Chef's cooking school JUST for kids! Teaching children of all ages that cooking can be creative, full of discovery, and a lot of fun!  YaDa Chef provides hands-on cooking classes allowing kid's imaginations to run wild and free while discovering new science, math, reading, health and social skills. YaDa Chef offers a unique culinary experience offering cooking classes to children in an environment that encourages discover and creativity.  Each class is a new experience.  Themes chosen, either our one of YaDa Chef's chefs, by the child or parent assist in sharpening skills and taking the mystery out of the kitchen.  Removing the fear of the unknown while incorporating subject matter which ties into each theme. Our highly qualified chefs, in coordination of nutritional experts carry out a mission to provide an interactive learning experience giving children the opportunity to develop a life-long love of the culinary arts. Each class is designed to fa...

Fresh Yeast vs Instant Yeast

We would like to dispel the myth that fresh yeast produces better bread than dry yeast. In fact-if us ed properly-dry yeast will produce the exact same bread as fresh yeast. As long as the amounts are correct, the process is the same. It may even be the better choice in some situations, especially when you do not have a reliable source for fresh yeast. And, even if you do, instant yeast is a good back-up to have on hand in case you run out of fresh yeast. An unopened package of instant yeast has a shelf life of up to two years. Active dry can be used at 50% of the weight of fresh yeast and instant dry can be used at 40% of the weight of fresh. Based on the recommendation of the yeast manufacturers, most people are under the impression that 33% is the proper conversion for instant yeast. This is true for an industrial process, but 40% is better in the artisan process, when dough temperatures are generally lower. The instant form is the easiest to use since it does not need to...

Colors, Flavors, Sizes & Seasons of Onions

Onions vary in color, size, the time of year harvested, and flavor. These differences make onions very versatile. The  Color of Onions Bulb onions can be yellow, red, or white. Approximately 87 percent of the crop is devoted to yellow onion production, with about eight percent red onions, and five percent white onions. Yellow Onions Yellow Onions are full-flavored and are a reliable standby for cooking almost anything. Yellow onions turn a rich, dark brown when cooked and give French Onion Soup its tangy sweet flavor. Red Onions Red Onions, with their wonderful color, are a good choice for lots of fresh uses or for grilling, charbroiling, and roasting. White Onions White Onions are often used in prepared salads, white sauces, and is the traditional onion for classic Mexican cuisine. They have a golden color and sweet flavor when sautéed. personal chefs and event catering Miami + Miami Beach + Fort Lauderdale + Palm Beach www.yadachef.com info@yadachef.c...

Pitted vs Unpitted Olives — Which Are Better?

Q. Are there any differences in flavor or texture among pitted and unpitted brine-cured  olives? A. To evaluate any differences between pitted and unpitted olives, we gathered both green and black brine-cured olives from deli sections at supermarkets, as well as olives packed in plastic and glass containers. After tasting many samples, it became clear that the pitted olives suffered on two counts: they tasted saltier and their flesh was mushier. They also lacked the complex, fruity flavors of the unpitted kind. Here's why: Before being packed for sale, fresh-picked olives are soaked in brine for periods of up to a year to remove bitterness and develop flavor. Once pitted, the olives are returned to the brine for packing, which can penetrate the inside of the olive and turn it mushy and pasty, as well as increase the absorption of salt. That saltier taste can mask subtler flavors. If you have the time, it makes sense to buy unpitted olives and pit them yourself...

Strawberry Breasts (Fragomammella) Recipe

This 'Two Fat Ladies' recipe is delicious. We did find before pushing the ricotta through the sieve to drain as much as the liquid out of it first. Made for a less runny consistency.  Ingredients 1 pound/450g strawberries 1 tablespoon/15ml lemon juice 1 tablespoon/15ml caster sugar (superfine) 1 1/4/510g pounds fresh ricotta 1/4 pint (1/2 cup/120ml/120g) double cream 3 tablespoons/45ml Campari 4 to 5 tablespoons/8g icing sugar (confectioners') Directions Set aside 16 of the smallest strawberries and cut the rest into small pieces. Put in a bowl with the lemon juice and caster sugar and leave to soak for 1 hour. Push the ricotta through the smallest sieve of a mouli, add cream and Campari, mix well. Sieve the icing sugar into the mixture to your own taste, put a third of the mixture aside and mix the strawberries into the remaining ricotta. Prepare pink dessert plates and divide the mixture into 16 breast-shaped molds, 2 for each plate. With a moistened...

Jacques Pepin's Flatbread Recipe

I saw Chef Pepin make this on one of his shows, and thought, that is almost like the bread I used to make when I lived on the Beach in St. Augustine Florida and I had no yeast. I called it a cheat pizza dough, and I added tons of granulated garlic. Serves 6 1 1⁄2 cups/188g regular all purpose flour 1 cup/250ml water 1⁄4 teaspoon/2ml baking powder 1⁄4 teaspoon/2ml salt 2 tablespoons/30ml olive oil 2 tablespoons/30ml water Dump everything (except the 2 tablespoons water) into a bowl and "stir it into a gooey stuff" as Jacques says. The dough will indeed be very wet, gooey, sticky. Stir in any optional ingredients. Heat a non-stick 10" / 25.4 cm skillet over medium to medium-high heat. Pour about a tablespoon of olive oil into the pan and then pour in the dough. Spread into one flat layer with a spoon or spatula. (A little oil on the spoon or spatula helps keep the dough from sticking to it.) Add remaining  water around the outside of the dough where it meets the pan; the o...