May Musings

By Jane Sylvestre, RD - 4/29/2014

A Bounty of Fresh Fruits and Vegetables

                AAhhhh, this is the BEST time of year for the freshest, most nutritious fruits and vegetables.  Include lots of lots of different colors of these foods.  You can eat anything from orange apricots to green leafy swiss chard to purple eggplant.  As we see rainbows in the sky in spring, we want to see the rainbow of colors on your plates as well. 

                The reason for trying to eat a variety of fruits and vegetables is because you get different benefits & nutrients from different foods.  To maximize the benefit from the food you eat, you don’t want to get stuck in a rut of eating the same foods day after day.  Check out some of the most popular spring fruits and veggies and the different nutrients they provide:

Food

Iron

Vit A

B Vit.

Vit. C

Magnesium

Potassium

Folate

Thiamine

Niacin

Fiber

Asparagus

X

 

X

X

 

 

 

 

 

X

Strawberries

 

 

 

X

 

 

 

 

 

X

Apricots

 

 

 

X

 

X

 

 

 

X

Valencia Oranges

 

 

 

X

X

X

X

X

X

 

Melons

 

 

 

X

 

X

 

 

 

 

Swiss Chard

 

X

 

X

X

 

 

 

 

 

 

                There are a few things you want to keep in mind after surgery.  You may struggle with the peels on fruits.  Many people peel them for better tolerance.  You can always resort to the kids packs of fruit in their own juices as these are often better tolerated.  However, enjoy the many fresh fruits and vegetables this time of year if you can.  Watch out for the white membrane on oranges as well because this can clump up on you and be a little challenging.  Finally, anything long and stingy (fibrous) can be a bit of a challenge.  Many people struggle with such vegetables as celery and asparagus or the stalk on broccoli. Some people can still tolerate these foods.  The key to tolerance is eating VERY slowly and chewing well.  Remember, food should be cut in diced size pieces.  The patients who tell me they tolerate just about everything are those who tell me they also are very slow eaters & chew well.

So, don’t be afraid to try the fruits and vegetables abound.  Add them to salads; eat them as snacks or a super healthy “dessert” to end a spring time meal!  Here are a few spring time foods you can enjoy:

·         Plain yogurt with cut up strawberries

·         Berries mixed in a protein drink if post op (too much carb pre op.)

·         A spinach salad with cut up apricots on top

·         Swiss chard sautéed with a small amount of olive oil and garlic

·         The tops (no stems) of steamed asparagus with lemon squeezed on top (as tolerated)

·         Melon balls for a refreshing treat!  Enjoy!

Remember- healthy eating should be a family affair.  Join me at my May 5th nutrition class on Family nutrition from 6:30-8pm.  Pay for one ($15.00), but bring a parent, spouse or child with you for free.  E-mail me at janesylvestre@massweightloss.com to register.  Happy Spring!

 

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