2008 Woodie Awards
Add some sweetness
Katrina Hartwood
Issue date: 4/16/08 Section: Life
With summer just around the corner, it is becoming easier to add fruit and vegetables into your diet.
Berries are just some of the fruits I look forward to eating every day. Strawberries, blueberries, raspberries and blackberries are the more common berries available, but Farmer's Markets may have a wider selection, depending on what is available in the area.
Hunting for berries during a summer afternoon is always a fun activity for children and adults alike. I still remember picking huckleberries with my family during the summers in Montana.
There are many health benefits associated with berries. Berries contain an abundance of antioxidants, vitamins and minerals. Berries are also a tasty way to add fiber to a meal or snack. Not only are seasonal fresh berries full of disease-fighting compounds, but frozen berries available throughout the year contain about the same amount of nutrients.
There has been debate on whether or not the vitamins, minerals and antioxidants are depleted during the freezing process. Evidence shows that the nutrient content of frozen produce does not decrease significantly, if at all, during freezing. Some studies have shown that specific nutrients levels may actually be higher in the frozen product. This may be due to the fact that the freezing is usually done during peak ripeness.
Berries can be a great alternative to the high calories and fat that are found in butter, margarine and syrup, which usually top pancakes. Not only do berries cut back on the fat and sugar added to breakfast foods, but they also add a new flavor to an old favorite.
Other ways to incorporate berries into your breakfast is to top off your bowl of oatmeal or cereal with a handful of berries. Adding fruit early in the day makes the "five a day" recommendation for fruits and vegetables easier to achieve.
Another way to include berries in your diet is to have them for dessert. Just a handful of berries may curb your craving for something sweet after dinner. If you do not think plain berries will be enough, they can always be added to low-fat yogurt for a healthy treat, or combined with ice cream (preferably low fat and no added sugar ice cream) for a healthy option. Strawberry shortcake is a great summer dessert as long as you do not go overboard on the size of cake and the whipped cream topping it. Another option is to use a mix of berries instead of only strawberries to angel food cake to provide some variety.
Berries are a fun and tasty way to get the nutrients and disease fighting compounds the body needs to stay healthy. Trying a new berry can also be an adventure.
Katrina Harwood is a senior in the dietetics program in the department of health and nutrition sciences. Comments or suggestions about the column, please e-mail to harwkatr@isu.edu.
Berries are just some of the fruits I look forward to eating every day. Strawberries, blueberries, raspberries and blackberries are the more common berries available, but Farmer's Markets may have a wider selection, depending on what is available in the area.
Hunting for berries during a summer afternoon is always a fun activity for children and adults alike. I still remember picking huckleberries with my family during the summers in Montana.
There are many health benefits associated with berries. Berries contain an abundance of antioxidants, vitamins and minerals. Berries are also a tasty way to add fiber to a meal or snack. Not only are seasonal fresh berries full of disease-fighting compounds, but frozen berries available throughout the year contain about the same amount of nutrients.
There has been debate on whether or not the vitamins, minerals and antioxidants are depleted during the freezing process. Evidence shows that the nutrient content of frozen produce does not decrease significantly, if at all, during freezing. Some studies have shown that specific nutrients levels may actually be higher in the frozen product. This may be due to the fact that the freezing is usually done during peak ripeness.
Berries can be a great alternative to the high calories and fat that are found in butter, margarine and syrup, which usually top pancakes. Not only do berries cut back on the fat and sugar added to breakfast foods, but they also add a new flavor to an old favorite.
Other ways to incorporate berries into your breakfast is to top off your bowl of oatmeal or cereal with a handful of berries. Adding fruit early in the day makes the "five a day" recommendation for fruits and vegetables easier to achieve.
Another way to include berries in your diet is to have them for dessert. Just a handful of berries may curb your craving for something sweet after dinner. If you do not think plain berries will be enough, they can always be added to low-fat yogurt for a healthy treat, or combined with ice cream (preferably low fat and no added sugar ice cream) for a healthy option. Strawberry shortcake is a great summer dessert as long as you do not go overboard on the size of cake and the whipped cream topping it. Another option is to use a mix of berries instead of only strawberries to angel food cake to provide some variety.
Berries are a fun and tasty way to get the nutrients and disease fighting compounds the body needs to stay healthy. Trying a new berry can also be an adventure.
Katrina Harwood is a senior in the dietetics program in the department of health and nutrition sciences. Comments or suggestions about the column, please e-mail to harwkatr@isu.edu.
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