Five Simple Ways to Boost Heart Health with Fruits & Veggies:
Fruits and vegetables are packed with vitamins and minerals that support heart health, including B vitamins (such as folic acid and B6), along with vitamins C, E, and beta carotene. Make a habit of adding these nutrient-rich foods into a variety of dishes or enjoying them on their own to maintain a heart-healthy diet with essential nutrients and fiber. 1. Opt for low sugar, fresh or canned fruit that pair beautifully with heart-healthy options like low-sodium cottage cheese, fiber-rich oatmeal, and plain non-fat Greek yogurt. 2. Elevate your sandwich by adding dark leafy greens and sliced avocado to sneak in some vegetables while benefiting your heart. 3. Seek color! Visit your local farmers market or produce section for colorful fruits and veggies. Aim for your shopping basket to reflect the rainbow. 4. Roast, grill, or sauté! Versatile veggies and greens can be prepared and enjoyed in a variety of ways. Toss them into salads, grains, eggs, or enjoy them alongside a lean protein for a quick and fulfilling dinner. 5. Canned beans are a simple way to add protein to veggies, grains and more. With their long shelf life and versatility, they can be a staple in your pantry for quick, nutritious meals.
What happens if I accidentally eat a fruit or veggie sticker? While it’s advisable to wash your fruits and vegetables and remove the stickers before eating, accidentally ingesting one is unlikely to cause any harm. According to the International Fresh Produce Association (IFPA), these stickers can be swallowed and will pass through your system without being digested, though they are not particularly appetizing since they are made with food-grade ink and adhesives. Why are there stickers on our fruits and vegetables? These stickers were originally created by the Produce Marketing Association in the late 1980s to ensure accurate pricing in grocery stores. Each sticker contains a price-lookup (PLU) code so that your cashier can quickly tell the difference between varieties of produce, since many can look similar or be grown differently, ultimately altering the price for each piece of produce. The stickers apply only to produce sold in stores, not farmers markets, where food typically hasn’t traveled far and growers are able to identify their own produce.
Source: www.fruitsandveggies.org
Do you know your root vegetables?
The most popular way to enjoy root vegetables is roasting them to bring out their natural sweetness and flavor. As a rule of thumb, roast your vegetables at 400 degrees for about 25 minutes or until tender.
What are high fiber and low-carb vegetables?
1 cup broccoli rabe = 1 g carbs, 1 g fiber
1 cup zucchini = 3.5 g carbs, 1.1 g fiber
1 cup radishes = g carbs, 2 g fiber
1 cup collard greens = 4 g carbs, 4 g fiber
1 cup bell peppers = 4.3 g carbs, 1.6 g fiber
1 cup broccoli = 5 g carbs, 2.5 g fiber
1 cup eggplant = 5 g carbs, 2.5 g fiber
1 cup cauliflower = 5 g carbs, 2.1 g fiber
1 cup asparagus = 5 g carbs, 2.8 g fiber
Source: www.fruitsandveggies.org