Total Body Diet For Dummies by Vicki Shanta Retelny

Author:Vicki Shanta Retelny
Language: eng
Format: epub
ISBN: 9781119110545
Publisher: Wiley
Published: 2016-01-25T00:00:00+00:00

Fruit and Vegetable Dishes

Breakfast wouldn’t be complete without fruits or vegetables. It may not always be feasible to have both, but adding color, crunch, and vital nutrients in the morning will offer a great jumpstart to your day. If you want to reach the Dietary Guidelines for Americans recommendation of 2½ cups of vegetables and 2 cups of fruits per day, breakfast can be a great step toward that goal.

Think outside the box when it comes to adding produce to breakfast. You can add spinach, tomatoes, and mushrooms to an omelet, or add kale, carrots, and berries into a blender and make a smoothie. Spread a tablespoon of avocado on a slice of whole-grain toast with tomato for a great nutrition boost for the day!

Why fruits and vegetables for breakfast? They offer the following valuable vitamins and minerals:

Vitamin C: Found in citrus fruits and vegetables, vitamin C helps with wound healing.

Vitamin A: Found in leafy greens, as well as carrots, apricots, and sweet potatoes, vitamin A is good for eye health.

Beta-carotene: Found in orange and red fruits and vegetables, beta-carotene may help to reduce the risk of certain cancers and other disease in the body.

Vitamin K: Found in dark leafy greens, avocados, and kiwi, vitamin K helps with wound healing to keep blood clotting normal. Plus, it helps keep your bones healthy.

Iron: Found in leafy greens like spinach and Swiss chard, as well as dried fruits like raisins and apricots, iron gives you energy because it helps provide oxygen to red blood cells. It also helps with focus and memory, and it keeps your immune system functioning well.

Folate: Found in dark leafy greens like spinach, broccoli, and turnip greens, as well as asparagus, oranges, mangoes, and cantaloupe, folate helps with cell growth and metabolism, as well as healthy reproduction. It helps form the central nervous system in developing babies.

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