Fruit: How to Enjoy Without Overindulging

MyPlate, the replacement for the Food Pyramid, spotlights fruit as part of a healthy, balanced diet.  Half of Americans fall short of their recommended fruit intake (2 cups for adults age 19-30 and 1 ½ cups for women over age 30).  Other nutrients found in fruits, such as fiber, folate, magnesium, potassium, Vitamins A, C, and K are also under-consumed by Americans.  Fruits, filled with antioxidants and phytonutrients, are proven to prevent cardiovascular diseases, certain types of cancer, and reverse the effects of aging.  With all this attention on fruits, clients come to me with questions.  Do I need to buy only organic fruit? Is there a right way to add more fruit into my diet? What are the most nutritious varieties? Isn’t fruit very high in calories? Luckily, most answers are easy to understand and can work with lifestyle. 

Although studies by the University of Washington¹ recently stated that eating healthy takes a toll on your wallet, there are ways to cut spending.  You don’t have to buy only organic produce.  According to the Environmental Working Group, there are certain fruits and vegetables, the “Dirty Dozen,” that contain the most pesticides. These rankings are based on USDA-tested levels of chemical residues remaining on conventionally raised fruits and vegetables after washing. The “dirtiest” fruits are apples, strawberries, peaches, nectarines, grapes, and blueberries.  Go organic when buying these from the market.  The cleanest fruits are pineapples, kiwi, mango, cantaloupe, watermelon, and grapefruit.  Don’t worry about choosing organic versions of the “cleanest fruits.  The rind or peel leaves the fruit nearly free of pesticide residues.  As always, the USDA recommends rinsing all fruits to remove any excess dirt and surface microorganisms.  Pay extra attention to the “dirtiest” fruits, as well as all berries, which tend to have high levels of pesticides.

Fruit can be incorporated into your diet in a variety of ways.  Combining fruit with other foods helps to keep you full and control its sugary effects on your body.  Due to fruit’s high water and sugar content, it breaks down easily and quickly raises blood sugar.  To minimize this result, especially for those with diabetes, pair fruit with a small amount of protein or fat.  For a healthy snack, combine one small piece of fruit with 1 oz of unsalted nuts, 1 oz of low-fat cheese, or 4 oz of low-fat plain yogurt.  Adding fruit to a salad with fresh greens, seasonal vegetables, and 2 tsp of low-fat dressing is a perfect light meal.

In many other foreign countries, fruits are often consumed with dinner.  Diet Designs’ sweet sauces are based on this idea of incorporating fruit into the evening meal.  Many of our spring and summer menus contain sauces such as peach barbecue sauce, fresh grape glaze, or mango chutneys.  In autumn and winter, we serve items like fig and port wine sauce, cranberry and apple relish, or blackberry-sage compote.  These vibrant sauces pack dinners with flavor and nutrients.

                I recommend choosing a variety of seasonal fruits, instead of following the latest “super fruit” trends.  Changing up your fresh fruit selections will integrate different nutrients into your diet while surprising your taste buds.  Overall, my favorite fruit choice is berries.   Berries are high in fiber, flavonoids, antioxidants, and lowest in calories.  I suggest blueberries, strawberries, raspberries, and blackberries to clients before any other fruit.  Research in animal studies has shown that berries reverse age-related declines in the brain’s ability to process information, as well as cognitive motor deficits.²

Although fruit is part of a well-balanced diet, it can add extra calories.  Fruits are healthy options that should replace other high-calorie processed snacks or meals.   Some diet and nutrition centers allow clients to eat as much fruit as they want.  Weight Watchers bases their weight loss system on points; a higher value is given to less nutritious foods and a lower value is given to healthier options.  The newest change allows clients to eat as much fruit as they like, making them “free” foods.  Although, this will get clients to eat more fruit, it can easily cause overindulgence.  Fruit is not a zero-calorie food and needs to be eaten in proper portions to provide health benefits.

•   Eat fresh fruit.  Fruit snacks, fruit desserts, and fruit drinks provide you with artificial flavorings and excess sugar.
• Opt for whole fruits instead of fruit juice.  The added fiber fills you up and slows down the rate of fruit digestion. 
• Don’t ignore frozen fruit!  Frozen fruit is just as nutritious as fresh produce, as it is packed at the peak of freshness.  Make fresh smoothies with frozen fruit, instead of choosing ice cream.
• Make lighter baked goods by substituting unsweetened apple sauce, date puree, or mashed bananas, for all or part of the oil in your recipe.
• Very high levels of Vitamin C are found in blackberries, guava, lemons, limes, kumquats, mangoes, and oranges.
• Bananas, cantaloupe, dried apricots, dried peaches, honeydew, and prunes are high potassium fruit options.

1 Monsivais, Pablo, et al.  Following Federal Guidelines To Increase Nutrient Consumption May Lead To Higher Food Costs For Consumers. August 2011, doi: 10.1377/hlthaff.2010.1273 Health Aff August 2011 vol. 30 no. 8 1471-1477

2 “Short-term blueberry-enriched diet prevents and reverses object recognition memory loss in aging rats,” Nutrition, 2011 Mar;27(3):338-42. Epub 2010 Dec 18.

Fruit: Fads, Digestion & Cleanses

These days, the internet provides us with news on the latest fad diets and health trends.   On top of these headlines, we receive emails with drastic nutrition recommendations.  One of these chain emails describes eating fruit on an empty stomach for proper digestion.  It declares that, “Eating fruit after a meal causes the whole meal to rot and ferment.  The minute the fruit comes into contact with other food in the stomach and digestive juices, the entire mass of food begins to spoil.”  It then says, “If you should drink fruit juice, drink it mouthful by mouthful slowly, because you must let it mix with your saliva before swallowing it.”  These incorrect statements really get to me.

This information alludes to the bestselling book, Fit For Life, written by Harvey and Marilyn Diamond.  Their theory emphasized “FOOD COMBINING” and improper blends of foods that cause rotting and malabsorption in the gut.  They state that if fruit is eaten with or after other food, it releases toxins and leads to heartburn and discomfort.  According to this fad diet, combining starches and proteins together mixes acids and bases in your stomach to inhibit digestion. 

These claims are absolutely untrue.  Digestion is a process specific to each macronutrient.  Eating different types of food together will not inhibit the digestion of separate items or cause rotting or fermentation.  Dr. Pochapin, director of the Monahan Center for Gastrointestinal Health at New York-Presbyterian Hospital/Weill Cornell Medical Center, explains this when he says,  “Rotting or fermentation means bacterial action on food resulting in decomposition.  And because of the presence of hydrochloric acid, the stomach has very few bacteria…Food takes 6 to 10 hours to reach the colon, which explains why it does not really matter when fruit is eaten.”  All food is broken down and metabolized through specific steps.

To prove this point, let’s take a quick, simplified look at digestion:

1.       Carbohydrate digestion begins in the mouth with salivary enzymes.  As carbohydrates reach the stomach, digestive acids churn and mix with the molecules.  The next step occurs in the small intestine where pancreatic amylase breaks down the larger chains into monosaccharides (simple sugars).  These small molecules can then be absorbed into the bloodstream.  Insulin, secreted by the liver, regulates blood glucose levels and distributes glucose to the body, where it can be used for energy or stored. 

2.       Protein digestion, a more time-consuming process, begins in the stomach when hydrochloric acid and pepsin, a gastric enzyme, begin breaking down peptide bonds.  Next, the smaller proteins move into the small intestine, where pancreatic enzymes, trypsin and chymotrypsin, continue the breakdown of proteins into amino acids.  These smaller units are then absorbed into the bloodstream and distributed to body tissues.

3.       Fat digestion slowly begins in the small intestine.  Since fats don’t dissolve in water, they require an extra step.  Bile, produced by the liver, is released into the small intestine to dissolve fat into droplets.  This allows pancreatic and intestinal enzymes to break the large fat molecules into smaller molecules.  These smaller molecules are formed into micelles, units that can be absorbed into the lymphatic system.   These fatty acids are eventually sent into the blood stream and travel to fat cells or muscle cells to be stored or used for energy.

These actions work simultaneously with every combination of foods that we eat.  Pairing certain foods together actually keeps us feeling full longer.  Adding a small amount of protein or fat with fruit or a simple carbohydrate will slow down digestion, as protein and fat take longer to move through our digestive system.  This doesn’t mean that food sits and rots in your stomach; everything continues as usual.

Lastly, the email praises juice cleanses.  To purify our bodies, the chain email states, “Eat fruit and drink juice for just 3 days, and you will be surprised when friends say how radiant you look!”   A juice cleanse may give a “radiant” glow for the first day, but it tends to have a negative effect on the body.  People believe cleanses clear out harmful built-up toxins.   Our liver, kidneys, and digestive system rid our bodies of “toxins” on a daily basis by their normal functions!  Also, losing weight by cleansing doesn’t lead to long-term healthy results.   Instead of shedding excess fat, weight loss is temporary.  A permanent weight reduction may be due to muscle mass loss, as the body breaks down its own muscle tissues due to lack of protein intake.  According to Marc Hellerstein, M.D. Ph.D, professor of human nutrition at the University of California at Berkeley, "Your body thinks you're starving and panics.  Your metabolism slows way down to preserve your muscle and basic bodily functions."  After most people start eating normally again, they tend to gain the weight back very fast!

Most health trends regarding fruit just don’t add up.  Eat fruit in proper portions with or in-between meals.   Digestion occurs as normal no matter when you add fruit to your diet.  A juice cleanse may actually inhibit normal digestive cycles, instead of giving long term results.   As always, being portion savvy is key.

Summer Days, Healthy Hearts & Potassium

As we breeze through our summers with relaxing evenings and lazy weekend getaways, we may think that drinking enough water is our only health concern.  We keep ourselves hydrated at the beach and before and during exercise.  This summer, with the record-breaking heat throughout the nation, we need to be aware of other health issues.  Besides drinking water, we need to pay more attention to our electrolyte levels.  Athletes, those working outdoors, and the elderly should focus on their intake of salt and potassium.  Signs of low potassium include muscle fatigue and sensitivity to heat – a notable issue in hot and humid weather.  For those high-risk groups, choosing sodium filled sports drinks and salty snacks, along with fresh fruits and vegetables high in potassium will keep electrolytes at healthy levels. 

        In addition to maintaining our bodies’ water balance, a recent study has confirmed other effects potassium has on our health! A review from the Journal of the American College of Cardiology¹ linked increased potassium intakes to a 21% reduced risk of stroke.  The study also stated that higher potassium diets may reduce the risk of coronary heart disease and cardiovascular diseases.   These results lend support for diets high in potassium.  Excellent sources of potassium are fruits, vegetables, and low-fat dairy, all of which are part of a healthy lifestyle!  Filling our plates with more fresh, whole foods and less processed foods will help us increase the potassium in our diets.  The DASH plan has touted the cardiovascular benefits of low sodium and high potassium diets for years.  Other studies associate additional benefits with high potassium diets.  High potassium diets have positive effects on bone mineral density² .  Low potassium diets have been linked to higher type 2 diabetes levels³ .   Most Americans will benefit from increasing this nutrient in their meal plans.  For those with impaired kidney function or taking hypertension medications or diuretics, potassium intake should be limited to prevent cardiovascular issues.

The recommended intake of potassium for an average adult is 4,700 mg per day, more than double the recommendation for sodium (2,300 mg for an average adult, 1,500 mg for adults with risk factors).   Most people reach only half of their recommended potassium intake, as they choose processed, packaged foods over fresh, wholesome options.   Selecting fruits and vegetables is a nutritious choice that will increase overall health and your diet’s potassium to beat the heat and help your heart! 

Some of the best sources are:

Potato, medium baked with skin:      925 mg

Spinach, cooked, 1 cup:                  800 mg

Avocado, cubed, 1 cup:                   730 mg

White beans, canned, ½ cup:           595 mg

Yogurt, plain, 8 oz:                          580 mg

Medium sweet potato with skin:        540 mg

Broccoli, 1 cup:                               460 mg

Banana, medium:                            420 mg

Cantaloupe, 1 cup cubed:                430 mg

Lentil, ½ cup cooked:                      365 mg

1         D’Elia L, Barba G, Cappuccio FP, Strazzullo P., “Potassium intake, stroke, and cardiovascular disease: a meta-analysis of prospective studies” J Am Coll Cardiol. 2011 March 8; 57 (10):1210-9. 

2        Karp HJ, Ketola ME, Lamberg-Allardt CJ. Acute effects of calcium carbonate, calcium citrate and potassium citrate on markers of calcium and bone metabolism in young women. Br J Nutr.   2009 November  102(9):1341-7.

3        Chatterjee R, Yeh HC, Shafi T, Selvin E, Anderson C, Pankow JS, Miller E, Brancati F. Serum and dietary potassium and risk of incident type 2 diabetes mellitus: The Atherosclerosis Risk in Communities (ARIC) study. Arch Intern Med.  2010 October  170(19):1745-51.

Savvy Salad Recipe

The Savvy Salad

The Savvy Salad is one of the healthiest salads I have ever created.  Besides the satisfying textures and colors, the combination of protein, fruits, and greens serve as a low-calorie, nutrient-dense vegetarian meal.  The salad’s bright green base contains Swiss chard, an exceptionally nutritious, health-promoting vegetable.  Together with crispy romaine lettuce, the dish is full of Vitamins A, K, and C.  The protein source, black lentils, is high in fiber, minerals, B Vitamins, and iron.   Not only is the fresh, diced watermelon refreshing but also an excellent source of Vitamin C, Vitamin A, and the carotenoid lycopene.  Green peas, in addition to their fiber, contain phytonutrients with anti-inflammatory and antioxidant benefits.  A sprinkle of walnuts provides a dose of heart healthy omega-3 fatty acids and keeps you feeling full.   Julienned yellow beets top the salad, adding a unique mix of the phytonutrients betalain and carotenoid, protecting against certain vascular and heart diseases.  The creamy, rich flavor of feta cheese nicely contrasts the sweetness of the other ingredients, adding calcium, protein, and a hint of saltiness.  A touch of mint and parsley livens up the salad with extra depth and complexity.  Drizzled with a light champagne vinaigrette, the Savvy Salad packs a nutrition punch as a flavorful balanced meal.

Savvy Salad

Yields: 4 servings

4 cups chopped Swiss chard leaves

4 cups chopped Romaine lettuce

1 cup black lentils

1 cup shelled green peas (fresh or frozen)

1 cup cubed seeded watermelon

1 cup yellow beets, peeled and julienned

¼  cup coarsely chopped fresh parsley

¼  cup coarsely chopped fresh mint

¼  cup crumbled Feta cheese

¼ cup raw walnuts, chopped

1. Place lentils in a large saucepan and cover with water to 2 inches above lentils.  Bring to a boil.  Cover, reduce heat, and simmer for 15-20 minutes or until lentils are done.

2. Add green peas to pan with lentils, and cook for 2 minutes or until crisp-tender.  Drain and rinse lentils and peas with cold water.  

3. Combine lentils, peas, watermelon, parsley, and mint in a large bowl and toss.

4. Line 4 plates with 2 cups chopped Swiss chard and romaine lettuce. 

5. Top each plate with 1 cup lentil mixture.

6. Garnish each salad with ¼ cup yellow beets, 1 tablespoon feta cheese, and 1 tablespoon chopped walnuts.

7. Serve with 1 tablespoon champagne vinaigrette.

Champagne Vinaigrette

Yields: 4 Servings

½ shallot, peeled and chopped

2 tablespoons champagne vinegar

2 tablespoons extra virgin olive oil

½ tablespoon Dijon mustard

¼ teaspoon salt

Freshly ground pepper, to taste

1.       Combine shallot, vinegar, oil, mustard, salt, and pepper in a small bowl.  Whisk until incorporated.