Archive For The “Health” Category
by Biing-Hwan Lin and Rosanna Mentzer Morrison
Data on vegetable consumption broken down by income level reveal that individuals (children and adults) in households with incomes below 185 percent of the poverty level consumed smaller quantities of potatoes and tomatoes than people in households with incomes above that level. In 2007-08, lower income individuals consumed 49.3 and 28.1 pounds per person per year of potatoes and tomatoes, respectively, and those with higher incomes consumed 53.8 pounds of potatoes and 32.1 pounds of tomatoes per person. A bigger difference was observed in consumption of other vegetables (nonpotato and nontomato): 85.8 pounds per person for higher income individuals versus 69.8 pounds per person for lower income individuals.
The more educated the adult, the more other vegetables (nonpotato and nontomato) eaten. In 2007-08, college-educated adults consumed 187.4 pounds of total vegetables per person per year, of which 100.7 pounds were other vegetables. Adults with only a high school education ate 181.9 pounds of total vegetables per person, of which 87.6 pounds were other vegetables. Adults who had less than a high school education consumed 158.2 pounds per person of all vegetables, of which 76.3 pounds were other vegetables.
Consumption Trends Consistent Across Demographic Groups for Juice…
Total fruit consumption was lower in 2007-08 than in 1994-98 for all four age and gender groups. For example, girls’ consumption of fruit declined from 131.3 pounds per person per year in 1994-98 to 121.2 pounds in 2007-08. Some of the decline in total fruit consumption was due to less orange juice being drunk by all four groups. Orange juice is the largest fruit category in terms of consumption, and average U.S. consumption fell from the equivalent of 38.3 pounds of oranges per person per year in 1994-98 to 30.9 pounds in 2007-08.
Falling orange juice consumption, however, was not the only driver of declining fruit consumption—declines were common for other fruits as well. Apple juice, berries, and grapes were the only fruits and fruit categories that had higher average U.S. consumption in 2007-08 than in 1994-98. Every demographic group examined displayed the same patterns for apple juice and orange juice consumption—larger quantities of apple juice and smaller quantities of orange juice were consumed in 2007-08 versus 1994-98.
… But Not For Whole Fruits
Trends in whole fruit consumption were not consistent across demographic groups. In this study, whole fruits comprised all categories of fruits consumed, minus orange juice and apple juice. Thus, whole fruit consumption includes a relatively small amount of juices from other fruits, such as pineapple juice and grape juice, in addition to whole fruits. Federal dietary guidance advises that at least half a person’s recommended daily intake of fruits be whole fruits.
Whole fruit consumption declined for the age and gender groups between 1994-98 and 2007-08. For example, boys’ consumption of whole fruits fell from 71.9 pounds per person per year in 1994-98 to 65.4 pounds in 2007-08. For non-college-educated adults, consumption of whole fruits was relatively stable over the period, averaging around 65 pounds per person per year; for college-educated adults, it fell from 93.7 pounds in 1994-98 to 83.2 pounds in 2007-08.
Higher income consumers’ consumption of whole fruit fell from 81.2 pounds per person per year in 1994-98 to 75.7 pounds in 2007-08, whereas lower income individuals consumed similar quantities in both periods. Non-Hispanic Whites and Hispanics’ consumption of whole fruits declined between 1994-98 and 2007-08, while non-Hispanic Blacks’ consumption in the two periods rose from 65.5 to 71.4 pounds per person per year.
Multiple Factors Affect What We Buy and Eat
ERS’s food availability and loss-adjusted food availability data show that Americans are not increasing their intake of fruits and vegetables, despite the exhortations of health and nutrition experts. Federal food intake surveys also point out lower fruit and vegetable consumption. The big question for future research is why? In some cases, one or two particular fruits and vegetables make up much of the decrease. For vegetables, U.S. potato consumption has fallen from 61.3 to 52.0 pounds per person between 1994-98 and 2007-08, with bigger relative drops for boys and no change in potato consumption for non-Hispanic Blacks. Declining orange juice consumption among all demographic groups is the largest contributor to lower fruit consumption.
Substitution among some products is also evident. Head lettuce is down, but leafy greens—such as spinach and kale—are up. Between 1994-98 and 2007-08, consumption of nonpotato and nontomato vegetables by women grew slightly from 85.5 to 87.7 pounds per person per year. For girls, boys, and men, small declines in consumption of nonpotato and nontomato vegetables occurred. Less bananas and citrus fruits are being consumed, but consumption of berries has risen over the decade. Increases in some whole fruits were not enough to offset declines in other fruits, and whole fruit consumption fell for all age and gender groups.
Food choices are complex, and a multitude of factors affect what we buy and eat. Life style changes and time constraints can determine if we sit down with a glass of orange juice for breakfast, grab a banana on the way out, or forgo the meal altogether. Time for and interest in cooking play a role, too. More eating out could mean more fries on the side or consumption of vegetables not usually prepared at home. Dietary fads and widespread popularity of ethnic cuisines can cause shifts in food choices, including for fruits and vegetables.
The price of products and the income available to buy them can also affect a person’s food choices. Smaller food budgets over time or higher prices due to supply constraints or other factors can induce one to switch to a lower priced alternative food item. Observing national trends and patterns for demographic groups is a first step in analyzing what is driving food choice and potential changes over time.
by AgroFresh Solutions, Inc.
PHILADELPHIA — An innovation from AgroFresh is bringing new life to bananas — with RipeLock – a technology proven to help consistently keep high-quality bananas at the optimal color on display at retail. While it’s important for retailers to stay up on consumer demands for new fruit varieties and packaging options, the quality of flagship items, such as bananas, remain a key indicator for overall consumer perception of the produce department.
Retailers recognize that a limiting factor in sales and consumption is that bananas ripen too quickly. With the new RipeLock™ Quality System from AgroFresh, suppliers, ripeners and retailers now have the tools to deliver bananas with greater consumer appeal and a broader window of freshness. At the same time, shrink and markdowns can be reduced, facilitating sales and inventory management.
“A trend we’re watching is how consumers are looking for healthy snacks and innovative packaging options,” said Kevin Frye, RipeLock North American sales manager for AgroFresh. “These are also the qualities that make RipeLock bananas the perfect option for both on-the-go snacking and increased at-home consumption.”
“RipeLock enhances the banana’s natural ripening process to maintain their bright, yellow color, fresh taste, creamy texture and appealing look significantly longer than traditionally ripened bananas,” Frye said.
RipeLock helps increase the demand for quality produce.
A recent study by MMR Research Worldwide in United Kingdom reveals how RipeLock positively affects banana taste and appearance. In the study, seven out of ten consumers preferred the quality of RipeLock bananas.
“When retailers can stock more appealing, longer-lasting bananas, it not only translates into more banana sales, it’s been proven to drive overall produce sales,” Frye said. “This is because consumers feel confident in the quality and freshness of the other fruit in the store.”
Craig Stephen, a leader in the banana industry for more than 20 years and past Produce Marketing Association Board member, agrees.
“Produce managers that can consistently offer bananas at color stage 5 generate higher consumption and more repeat customers. Until now, that was not possible due to the risk of high shrink.”
RipeLock helps reduce food waste.
The MMR Research Worldwide study also demonstrates the ability of RipeLock to reduce waste by maintaining fruit longer at the optimal color and flavor — both in the store and in the home.
“In talking with banana consumers all over the world, they’ve expressed for years that the biggest unmet need is longer shelf-life, that bananas ripen too quickly, leading to under consumption,” Stephen said.
RipeLock adds flexibility to the supply chain
The longer shelf-life also gives retailers the ability to have consistent, high-quality fruit on display longer with less frequent restocking and without extra deliveries. And in most back-room environments, RipeLock reduces the need to ‘air stack’ boxes.
“Many non-traditional outlets, like coffee shops and convenience stores, are not offering fresh fruit, resulting in a big missed opportunity for sales. Longer-lasting RipeLock bananas can make servicing these non-traditional outlets simpler and more economical, and can lead to increased sales and consumption,” Frye said.
A recent independent study with consumers in the United Kingdom reveals how RipeLock positively affects banana taste and appearance — both key factors in buying decisions.
By National Kay Day
New York, NY— What began as a grassroots effort to celebrate the nutritional benefits of kale as a trending superfood, has grown into a worldwide movement. This year marks the fourth annual National Kay Day, which was held recently.
Spearheaded by Co-Founders Dr. Drew Ramsey & Chef Jennifer Iserloh, authors of the bestselling book 50 Shades of Kale, the movement began in 2013 when Ramsey and Iserloh, along with a dedicated army of kale lovers, hosted the first event in October and reached hundreds of thousands of consumers gaining millions of impressions for kale.
In fact, this year’s kale army has grown into quite a military operation with all DeCA military commissaries throughout the U.S. promoted kale October 3-9, 2016. In addition to the weeklong promotion, all 144 commissaries had special signage and in-store events that included demos and recipes of kale smoothies, stir-fry and salads.
In recent years, kale’s popularity has grown in both supermarkets and on restaurant menus. In fact, Whole Foods Market now buys and sells more kale than all other greens combined and other retailers have reported triple digit sales increases. This growing interest in kale has growers and manufacturers excited about the opportunity to promote not just kale, but all leafy greens. While some say that kale’s day has passed, others know that what no longer appears as trending has moved to the mainstream when it’s become easy to find kale at places like Chick-Fil-A and McDonalds.
This year’s celebrations will focus on building online communities through social media, in-market events and school participation. Facilitated by an advertising grant from Google, National Kale Day will be actively promoting it’s free downloadable e-cookbook featuring nearly two dozen kale recipes, and the $1000 cool cash kale giveaway. In addition to online events, including an evening Twitter party, health care provider Eskenazi Health in Indianapolis, IN will feature a variety of events including giving away over 4000 bunches of kale throughout the community.
In addition, to consumer events, National Kale Day has touched 10 countries, multiple health care institutions, retailers, restaurants and and schools with some of the largest school districts in the country including New York Public Schools planning to serve up kale. Dr. Ramsey remarked, “I have been a proponent of brain foods like kale for years, and there is nothing more exciting than seeing the potential to reach kids early on in their lives and teach them about healthy foods in a fun way.”
By Organics Unlimited
SAN DIEGO – The GROW Fund, a nonprofit program developed by Organics Unlimited, partnered with Produce for Kids to encourage families to take a pledge to pack healthier lunch items during the back-to-school season. For each pledge, GROW by Organics Unlimited and other sponsor brands collectively donated $1 to Feeding America to provide meals for families in need.
Through its Power Your Lunchbox campaign, Produce for Kids collected 21,674 pledges, surpassing its goal of 20,000. Thanks to the campaign sponsors’ donations, Produce for Kids was able to donate enough funds to Feeding America to provide 238,414 meals.
“As a company that grows and sells organic bananas, we provide healthier eating options for individuals and families,” said Mayra Velazquez de León, president of Organics Unlimited and GROW. “We are proud to partner with Produce for Kids and take part in the Power Your Lunchbox campaign, giving our support to children’s health initiatives.”
This is the third year Organics Unlimited has partnered with Produce for Kids, a company that encourages families to eat healthier by providing recipes, expert advice and tips from other parents. The campaign encourages families, teachers and dietitians to take the pledge to eat a healthier lunch.
The Power Your Lunchbox campaign took place from August 8 to September 23, 2016. The campaign consisted of promotion through social media, parent and food bloggers, e-newsletters, media placements and a NatureFresh Greenhouse Tour visiting 36 grocery stores and nine schools to create awareness and encourage people to sign the pledge. The campaign had a total reach of 145 million impressions.
Organics Unlimited participated directly to the campaign through social media outreach, including a Twitter party promoting healthy recipes and facts. The #PowerYourLunchbox Twitter Party on August 17 gave an opportunity for the organization and sponsors to interact with parents and inform them of healthy lunches and lifestyles. During the Twitter Party, there were over 3,761 tweets and more than 14 million impressions. Organics Unlimited alone earned 2,500 impressions.
“We created the GROW Fund to enrich the lives of our farming communities through various education and health programs,” said Velazquez de León. “Although that is what the GROW Fund strives towards, we think that it is equally important to promote a healthier lifestyle towards people in the United States. We believe growing organic bananas is better for the environment, employees and is the healthier option for consumers.”
GROW shares information about eating and environmental sustainability on Facebook and Twitter. GROW also provides healthy recipes for families and retailers on the Organics Unlimited website.
About Organics Unlimited
Organics Unlimited is a San Diego-based distributor of organic tropical fruit from Mexico and South America, providing its traditional label as well as the GROW label. Its fruits are USDA certified organic for the U.S. and Canada through Organic Certifiers. For more information on Organics Unlimited and GROW, visit OrganicsUnlimited.com, or call 619.710.0658. Check out the latest blog post from Organics Unlimited, or find Organics Unlimited on Facebook, Twitter or YouTube.
by Hass Avocado Board
MISSION VIEJO, California – The U.S. Food and Drug Administration (FDA) has proposed new guidance for the use of the nutrient content claim “healthy” on food labeling, and fresh avocados meet the criteria. Long touted for the range of health and wellness benefits associated with them, avocados can finally bear the claim that sums it all up: avocados are healthy.
While 90% of consumers report that they purchase avocados based on the nutritional benefits they provide, 21% still say that the fat content in avocados is a barrier to purchase, despite the fact that the latest science demonstrates that the type of fat, rather than the total amount, is more important to good health.
The term “healthy” on food labels is regulated by the FDA and reserved for foods low in fat among other restrictions. The past definition, which was established more than 20 years ago, focused on total fat content per serving. The new proposed guidance from FDA gives consideration to the breakdown between good (unsaturated) and bad (saturated) fats in light of new evidence and dietary recommendations in the recently published 2015-2020 Dietary Guidelines for Americans (DGA). Avocados contain 8 g of fat per 50 g serving, over 75% of which are naturally good fats (monounsaturated and polyunsaturated fats). Avocados comply with the new FDA guidance because they have a fat profile of predominantly naturally good monounsaturated fats.
“With the pervasiveness of many chronic diseases in the US population, consumers are thinking about the ways to make healthy food choices for themselves and their families” said Emiliano Escobedo, Executive Director of the Hass Avocado Board (HAB). “We applaud the FDA for its efforts in updating the guidance on what makes a food healthy, and recognizing that good fats play an important role in healthy diets.”
For industry, this means fresh avocados can start to use the term “healthy” in marketing and communications as well as packaging and point-of-sale materials. HAB is updating its messages and materials to include the claim.
Avocados are a healthy fruit that provide a good source of fiber and folate per 50 g serving (one-third of a medium avocado), and nearly 20 vitamins, minerals and beneficial plant compounds that can enhance the nutrient quality of the diet. A healthy fruit, avocados are virtually the only fruit that contain monounsaturated fat, and they are sodium, cholesterol and trans-fat free. To learn more about the naturally good fats in avocados, the latest avocado nutrition research and fresh avocado recipes, visit LoveOneToday.com/goodfats.
Patients with kidney disease eating three to four more servings of fruits and vegetables every day could lower their blood pressure and nearly cut medication costs by 50 percent, new research suggests.
The findings stem from the multi-year tracking of a small group of patients, in which standard medical treatment was compared with the simple nutritional intervention. The goal: to see which approach did a better job at driving down both blood pressure and drug expenses.
The result on both fronts showed a clear win for healthy food.
Dr. Nimrit Goraya, author of the study, described the links seen between increased fruit and vegetable intake, kidney disease control and lower medication expenses as “huge.” And “the impact was visible from the very first year. This study has been done over five years, but every year since the therapy with fruits and vegetables began, we were able to lower medications,” she noted.
The program director for nephrology with Baylor Scott & White Healthcare in Temple, TX and her colleagues recently presented their findings at an American Heart Association meeting on blood pressure, in Orlando, FL
The heart association points out high blood pressure is the second leading cause of kidney failure. The kidneys and the circulatory system depend on each other for good health.
In all, 108 kidney disease patients were enlisted in the study, all of whom were taking similar doses of blood pressure drugs. Patients were divided into three groups. One group was treated with sodium bicarbonate (baking soda), the standard treatment designed to neutralize the lingering acid that kidney patients typically struggle to excrete. Failure to excrete can lead to abnormally high acid levels, a condition known as “metabolic acidosis.”
A second group was not prescribed sodium bicarbonate, but instead was provided three to four servings of fruits and vegetables a day. These patients were not instructed to alter their usual diet beyond consuming their new fruit and vegetable allotment.
A third group was not treated in any way.
The result: After five years, systolic blood pressure (the top number in a reading) was pegged at 125 mm Hg among the fruit and vegetable group, compared with 135 mm Hg and 134 mm Hg, respectively, among the medication and no treatment groups.
What’s more, those in the food group were taking considerably lower doses of daily blood pressure medication than those in the other groups, the study authors said.
This translated into a near halving of the food group’s total expenditure on such drugs, down to roughly $80,000 over five years compared with an average total of more than $153,000 among each of the other two groups.
Purple potato varieties have recently been developed by researchers at Colorado State University, which can satisfy nutritional needs and could potentially act as a preventive measure to several diseases. So is it a superfood?
The research team works with the CSU Potato Program and is composed of David G. Holm, a professor and potato breeder; Sastry S. Jayanty, a post-harvest physiologist; and Diganta Kalita, a postdoctoral researcher at CSU’s San Luis Valley Research Center. According to the research team, “There are different colored potatoes such as red, purple, yellow and white with distinctive skin and flesh color. Among them, purple and red potatoes are high in antioxidants.”
Additionally, these colorful potatoes could be a good source of nutrition such as vitamin C, resistant starch, folic acid, minerals, potassium, iron, zinc and phenolic compounds.
Antioxidants found in the newly developed potatoes play a critical role in the prevention of several pathological conditions, including cancer, heart disease and atherosclerosis. At a microscopic level, the antioxidants scavenge the action of some free radicals that cause damage to biological molecules, such as proteins and DNA. Jayanty and Kalita describe the newly developed potatoes as comparable to superfoods like blueberries and pomegranates.
Healthy replacement
Even purple and red French fries could be a healthy replacement to the traditional French fries from white and yellow potatoes. Some of the newly developed potatoes have lower levels of acrylamide, a chemical formed during the frying or baking of potato tubers. According to the International Agency for Research on Cancer, acrylamide is a probable carcinogen.
Collaborative work with Jonathan M. Petrash, a professor in the Department of Ophthalmology at the University of Colorado’s Anschutz Medical Campus, further reveals that phytochemicals present in purple and red potatoes have significant properties to reduce cataract formation in diabetic patients.
Findings from the research team could greatly benefit the potato industry, which has suffered a decline in consumer demand due to health concerns.
by Biing-Hwan Lin and Rosanna Mentzer Morrison
Despite Federal nutrition guidance, food industry promotional campaigns, and encouragement from parents to “Eat your vegetables,” Americans’ consumption of fruits and, especially, vegetables has declined.
Over the last decade, loss-adjusted supplies of total fruits and vegetables available to consume in the United States have fallen from 299 pounds per person in 2003 to 272 pounds per person in 2013. Not the direction that nutritionists and others interested in the public’s health had hoped for.
However, a deeper look into the overall numbers reveals that three fruits and vegetables—orange juice, potatoes, and head lettuce—account for 22 pounds of this 27-pound decline. And, despite the decline in consumption of some fruits and vegetables, Americans are consuming more of other types of these nutrient-packed foods.
The loss-adjusted food availability data serve as a proxy for consumption by the nation as a whole but do not reveal who eats what foods and how much is eaten by particular demographic groups. A more nuanced analysis of consumption trends—by product and by demographic groups—would identify shortfalls for particular groups and help in targeting nutrition outreach efforts.
In a recent report, Economic Research Service (USDA) researchers linked ERS’s food availability data and food intake survey data, using a USDA database that translates foods into their commodity components. This linkage enabled them to break down ERS’s national consumption estimates by household and personal characteristics, helping to answer the questions: How widespread is the decline in fruit and vegetable consumption? And, is it steeper for some groups than others?
Potatoes Driving Declining Vegetable Consumption
National food intake surveys provide demographic breakdowns of who is eating what foods and how much. However, survey respondents report foods as eaten—such as a slice of apple pie, a cup of applesauce, or a glass of apple juice. A database providing the amount of apple in each food is needed to derive the total amount of apples, or other food commodities, consumed by an individual.
ERS researchers used FICRCDs to disaggregate the thousands of mixed foods recorded in the intake surveys—from apple pie to zucchini lasagna—into 63 foods and beverages, including 11 fruits or fruit groups and 15 vegetables or vegetable groups. Per capita measures of foods and beverages eaten by people in different demographic groups were estimated by taking average consumption patterns from the surveys for different subgroups of the U.S. population and applying these patterns to the loss-adjusted food availability data for the corresponding year.
Consumption of total vegetables fell across the four age and gender groups between 1994-98 and 2007-08. Much of this decline was driven by reduced consumption of potatoes, which includes baked, mashed, french fries, chips, and other forms expressed in fresh-weight equivalents. Boys (age 2 to 19) had the largest drop; their potato consumption fell from 63.7 pounds per person per year in 1994-98 to 45.2 pounds in 2007-08. Potato consumption by non-Hispanic Whites, Hispanics, and other races fell over the period from 63.8 to 55.4, from 52.4 to 38.2, and from 50.5 to 37.1 pounds per person per year, respectively. Throughout the period, non-Hispanic Blacks consumed about 58.1 pounds of potatoes per person per year.
Intake of tomatoes—the second most consumed vegetable—held fairly steady between 1994-98 and 2007-08 for all age groups. When consumption of potatoes and tomatoes is subtracted from the mix, consumption of other vegetables by girls, boys, and men fell, too, but not as sharply as that of potatoes. For women, annual consumption of nonpotato and nontomato vegetables increased slightly (2.2 pounds per person). Some vegetables posting gains in consumption over this period in all age groups include peppers, leafy greens, and broccoli and cauliflower.
Total vegetable consumption declined between 1994 and 2008 across four race/ethnic background groups—non-Hispanic Whites, Non-Hispanic Blacks, Hispanics, and others. The decline was smallest among non-Hispanic Whites (5.5 pounds per person per year), followed by non-Hispanic Blacks (11.9 pounds), Hispanics, (23.0 pounds), and others (27.2 pounds).
By The Northwest Pear Bureau
PORTLAND, Ore. — An abstract of an ongoing study, “Fresh pear (Pyrus communis) consumption may improve blood pressure in middle-aged men and women with metabolic syndrome,” presented at Experimental Biology in San Diego recently indicates regular fresh pear consumption may improve blood pressure and vascular function in middle-aged men and women with metabolic syndrome (MetS.)1 MetS, a cluster of major cardiovascular risk factors highly associated with the development of chronic disease such as cardiovascular disease and type II diabetes, affects more than one in three U.S. adults. 2
The randomized, placebo-controlled crossover clinical trial evaluated the antihypertensive effects of fresh pear consumption in middle-aged men and women with MetS. Fifty men and women aged 45 to 65 years with three of the five features of MetS were randomly assigned to receive either 2 medium-sized fresh pears (~178 g) or 50 g pear-flavored drink mix (placebo) per day for 12 weeks. Preliminary analyses of 36 participants show that after 12 weeks of fresh pear consumption, systolic blood pressure and pulse pressure were significantly lower than baseline levels, whereas there were no changes in the control group. Further research is needed to confirm the antihypertensive effects of fresh pears as well as to assess their impact on vascular function.
“These initial results are very promising,” said Dr. Sarah A. Johnson, PhD, RDN, lead author and now Assistant Professor and Director of the Functional Foods & Human Health Laboratory in the Department of Food Science and Human Nutrition at Colorado State University. “With metabolic syndrome being of such high prevalence in the U.S., we feel it is important to explore the potential for functional foods such as pears to improve cardiovascular risk factors such as blood pressure in affected middle-aged adults. Elevated systolic blood pressure and pulse pressure, which is the difference between systolic and diastolic blood pressure, are strong predictors of cardiovascular disease. Age-related vascular dysfunction has been shown to be accelerated in individuals with metabolic syndrome and contributes to these increases in blood pressure.”
The study is from the Department of Nutrition, Food and Exercise Sciences and the Center for Advancing Exercise and Nutrition Research on Aging (CAENRA) at Florida State University by Dr. Bahram H. Arjmandi, Professor and Director of CAENRA and Dr. Sarah A. Johnson, previous Assistant Director of CAENRA.
Among the most popular fruits in the world, Pears are an excellent source of fiber and a good source of vitamin C, for only 100 calories per serving. One medium pear provides 24 percent of daily fiber needs. Plus they are sodium-free, cholesterol-free, fat-free, and contain 190 mg of potassium. A balanced diet rich in fruits and vegetables, including pears, provides beneficial micronutrients, vitamins, dietary fiber, potassium, phytochemicals, and more.
Pear Bureau Northwest continues to collaborate with researchers to support additional studies highlighting the relationship between pears and positive health outcomes. Visit www.usapears.org for additional pear research, nutrition resources and recipes.
About Pear Bureau Northwest Pear Bureau Northwest was established in 1931 as a nonprofit marketing organization to promote the fresh pears grown in Oregon and Washington. Today, the United States is the third largest pear-producing country in the world, and Oregon and Washington comprise the nation’s largest pear growing region with 1,600 growers producing 84% of all fresh pears grown in the United States. Pears grown in these two Pacific Northwest states are distributed under the “USA Pears” brand. Pears are an excellent source of fiber (24% DV) and a good source of vitamin C (10% DV) for only 100 calories per medium sized pear. Sweet and juicy with no fat, no sodium, and no cholesterol, pears are a perfect choice for a snack as well as for any course of any meal of the day. For more information, visit www.usapears.org, www.facebook.com/USApears, and follow @USApears on Twitter.
Article by: Keri Glassman, MS – RD – CDN,
Our (Andy Boy) Nutrition Expert, Keri Glassman, is one of America’s foremost registered dietitians. She brings with her a wealth of nutritional knowledge, as well as an appreciation for foods that people love.
If you’re one of the 70% of Americans who fail to meet the minimum U.S. Dietary Guidelines for daily vegetable intake…You. Are. Missing. Out. Yup, you really need to get them in Stat.
My go-to fave is broccoli rabe. It’s loaded with vitamins A, C, and K, and also packs in minerals like calcium, folate, and iron, just to name a few.
Another bonus? Broccoli rabe is filled with water and fiber, which aid in digestion and can also keep you feeling fuller for longer, supporting healthy weight loss.
If you’re thinking to yourself, “broccoli rabe really rocks”, then yes, you are 100% correct.
Here is a cheat sheet on why and how broccoli rabe should play a starring role in your diet:
- Reduce your disease risk. Broccoli rabe offers a powerful dose of fiber, vitamins and minerals including antioxidants and phytochemicals which have been shown to lower cholesterol, prevent heart disease and may help reduce the risk of cancer. Experts believe that the carotenoids in broccoli rabe act as antioxidants, slowing the damage that free radicals cause our bodies, before they can do harm.
- Pump up the vitamin volume! 1 cup of broccoli rabe has more than 112% of your daily recommendation of vitamin K (strong bones!) and about 20% your recommendation of vitamin A (20/20 vision anyone?).
- Fill up til you’re full. Broccoli rabe has a high water volume, which helps you stay hydrated. One study showed subjects’ metabolic rate increased 30 percent within 10 minutes after drinking 17 ounces of water. Broccoli rabe also have a high fiber content, which not only leaves you feeling satisfied and full for longer, but also helps keep things moving in the GI tract.
- Amp your weight loss. All veggies offer multiple nutrients for very few calories, aiding in weight loss efforts. When it comes to broccoli rabe, the more the merrier!
- Boost your brain. One study found that women who ate the most leafy greens, like broccoli rabe, and cruciferous vegetables had brains that were 1 to 2 years “younger” in performance than those who ate fewer. Bringin’ back the youth!
- Promote skin health. The phytochemicals and antioxidants found in green veggies like broccoli rabe can help protect your skin against UV damage by countering free radicals in your body to lessen the deterioration of skin’s vital components like collagen and elastin. Say hello to greens and say hello to gorgeous skin!
- Calcium without the dairy. Calcium is an absolutely vital nutrient for keeping your bones healthy and strong. Whether dairy isn’t an option for you, or if you’re just looking for some variety, broccoli rabe will give you a tasty calcium boost that you need.
- Protect your eye health. Carrots tend to get most of the credit when talking about eye health, but broccoli rabe and other leafy greens contain lutein, which help block certain light rays from damaging your eyes.
- Work in some protein! Now, it’s no surprise that leafy greens aren’t as protein-rich as meat, tofu, or other meat substitutes, but with more than 1 gram per cup of broccoli rabe, you can give yourself a little protein boost from an unexpected source.
- Branch out! Greens go way beyond spinach and kale. Why? Well, aside from the taste (holy yum!), broccoli rabe fights cancer (over 50% of your daily vitamins A & C in just 3.5 oz.), combats heart disease (it contains strong anti-inflammatory nutrients that may reduce the risk of heart disease) and helps you to detox (contains sulfur which helps detoxify the liver).
A few Do’s and Don’ts to take your green eats to the next level:
- DO shoot to eat 1 serving of leafy greens (e.g. 1 cup broccoli rabe) at every meal.
- DO choose nutrient dense dark, leafy greens such as broccoli rabe over less nutritious options
- DON’T drench or fry your greens in dressings or oils. What a shame it would be to lose all of the natural nutritional power, right?
- DON’T worry about consuming too many greens. More is better, as long as you’re controlling the added fat, such as olive oil. Which, by the way, is delicious with a bunch of broccoli rabe and a few red pepper flakes.
Check out Keri’s recipe for Broccoli Rabe Chips.