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Good To Know
Produce
nutrition information
Acorn squash provides potassium.
Acorn Squash
Its golden-hued flesh provides potassium, a mineral that may help lower blood pressure. Pierce and microwave squash first to save time, then split stuff with wild rice and dried fruit and bake.
An apple a day may keep the doctor away.
Apples
An apple a day really may keep the doctor away. The pectin in apples may lower blood cholesterol levels and help stabilize blood sugar. Antioxidant in apples may help protect cells and promote heart health. Spread slices with peanut butter or toss diced into salads.
Asparagus an excellent source of folate.
Asparagus
"Spear" an excellent source of folate, which may help protect arteries and reduce risk of birth defects. Sprinkle asparagus with olive oil, salt and pepper, then roast until tender and browned.
Use mashed avocado as a spread instead of butter or mayonnaise for toast, bread, and sandwiches.
Avocados
One of the few fruits with monounsaturated fat, which can help reduce LDL (bad) cholesterol levels. 1/4 of a medium avocado has about 65 calories, so watch portion size. Use mashed avocado as a spread instead of butter or mayonnaise for toast, bread, and sandwiches.
Baby spinach may help eyes stay healthy.
Baby Spinach
With this "super food," health-promoting phytonutrients are in the bag. Two carotenoids in spinach may help eyes stay healthy. Pile spinach onto sandwiches or stir into soups.
Bananas contain potassium to help maintain normal blood pressure.
Bananas
Unpeel the potassium in this "super food" to help maintain normal blood pressure. Slice banana over cereal or on a peanut butter sandwich.
Blueberries may help improve age-related memory loss.
Blueberries
The antioxidants in this "super food" may help improve age-related memory loss. Sprinkle blueberries on fruit salad, yogurt parfaits or whole-grain pancakes.
Broccoli has unique antioxidant compounds.
Broccoli
"Stalk" this "super food" for its unique antioxidant compounds, which may help protect against certain cancers. Squeeze lemon over steamed broccoli florets or add to pastas, soups and stir-fries.
Carrots have nutrients that may help keep eyes and skin healthy.
Carrots
Carrots are a "top" source of carotenoids and vitamin A, nutrients that may help keep eyes and skin healthy and offer protection against infections. Toss steamed carrots with a drizzle of honey, olive oil and chopped mint.
Try mashed cauliflower for a lower-carb side dish.
Cauliflower
A "super food" full of health-promoting phytonutrients, some compounds in cauliflower may help protect cells from damage and contribute to healthy immune function. Try mashed cauliflower instead of mashed potatoes for a lower-carb side dish.
Dried fruit a wholesome and portable sweet snack.
Dried Fruit
A wholesome and portable sweet snack. Check the label for at least 10% of the Daily Value of vitamin A, iron or fiber per serving.* Watch portion size because dried fruit is often more concentrated in calories than other fruits. Some contain sulfite compounds, so check the ingredients list if this is a concern.
*Recommended FDA nutrient Daily Values and USDA food amounts based on a 2,000-calorie diet.
Eggplant contains powerful antioxidants.
Eggplant
Its deep purple skin contains powerful antioxidants called anthocyanadins, which may help protect body cells from damage. Stack meaty grilled eggplant slices with other vegetables to make a delicious Panini sandwich.
Grapes have a bunch of antioxidants, including resveratrol.
Grapes
A "super food" with a bunch of antioxidants, including resveratol. Found mainly in grape skins, resveratrol may help keep your heart healthy. Slip halved grapes into chicken salad or freeze individual grapes for a refreshing snack.
Greens have nutrients that may help immunity, bone, eye and skin health.
Greens
The nutrients in these "super foods" may help immunity, and bone, eye and skin health. Among other nutrients, greens contain plenty of vitamin K-important for bone health. Sauté chopped greens, pine nuts, raisins and minced garlic in olive oil.
Kiwi has as much vitamin C as an orange.
Kiwi
One large kiwi has much vitamin C as an orange. Among its many benefits, vitamin C helps the body heal and helps protect from infection. Swirl kiwi into smoothies, dice into salads or halve it and dig in with a spoon.
Mushrooms are a leading source of selenium.
Mushrooms
Among produce, a leading source of selenium. Selenium forms an antioxidant that may help cells from damage. Mix and match mushroom varieties-add to stir-fries, pastas, salads, soups or meat dishes.
Oranges
Providing more than just vitamin C, this "super food" is a top food source of folate, which may help reduce the risk of birth defects. Top chicken with orange salsa - combine diced tomatoes, onions and oranges with jalapeno and cilantro.
Pineapple a source of vitamin C.
Pineapple
A sweet-tart source of vitamin C, pineapple contains bromelain, an enzyme that may help keep joints healthy. Thread pineapple cubes on chicken or beef kabobs.
Pomegranates are packed with antioxidants.
Pomegranates
Pomegranates are packed with antioxidants that may help protect body cells and tissues from damage. Use pomegranate seeds in salads and pilafs or to garnish meat dishes. Sip some sweet-tart pomegranate juice for a change of taste.
Red bell peppers are a good source of vitamin C.
Red Bell Peppers
This "super food" is a surprisingly good source of vitamin C. Among its many benefits, vitamin C is an antioxidant that may help protect cells. In fajitas, stir-fries and kabobs, bell peppers add color and nutrition.
Tomatoes may help protect cells.
Tomatoes
Pick this "super food" for its vitamin C, which may help protect cells. Dice tomatoes and marinate in olive oil, vinegar, oregano and basil.