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Make Life a Bowl of Cherries

A summer without sweet cherries is the pits! They’re packed with flavor, health benefits and plenty of vitamin C, potassium and fiber. Cherries contain compounds that decrease oxidative stress, inflammation, and risk of chronic diseases such as cancer, cardiovascular disease, and obesity.

The Ripe Time to Try Kohlrabi

The turnip-like Kohlrabi has nutrients that help smooth skin and lower blood pressure — plus a whole lot of flavor! Try this potassium, vitamin C and fiber powerhouse raw with hummus. Or peel and trim the leaves, grate the rest and sauté with olive oil, garlic and other veggies for about 5–7 minutes.

Go Fresh at the Farmer’s Market

A trip to the farmer’s market helps you soak up sunshine and bump up your consumption of fruits and vegetables. And according to anew CDC report, most Americans are simply not getting enough. Aim for five or more servings of fruits and veggies each day — and get it fresh from your local farmers.

Rethink Your Ice Cream Toppings

Everyone screams for ice cream, but the toppings can take a treat over the top. Peanut butter cups, cookies, chocolate or caramel sauce — these add lots of calories, sugar and unhealthy fat even in small servings. Even the innocent-looking sprinkle can hurt your health when you consider its key ingredients: sugar, palm kernel or hydrogenated oils, and food coloring. Instead, top your ice cream with fresh fruit for antioxidants, fiber and flavor, or nuts for satisfying protein and healthy fats.

Go Green With Avocados

It’s a common myth that if you have diabetes you shouldn’t eat certain foods because they’re “too sweet.” Some fruits do contain more sugar than others, but that doesn’t mean you shouldn’t eat them if you have diabetes.

The total amount of carbohydrates in a food affects blood sugar levels more than does the source of carbohydrates or whether the source is a starch or sugar. One serving of fruit should contain 15 grams of carbohydrates. The size of the serving depends on the carbohydrate content of the fruit.

The advantage of eating a low-carbohydrate fruit is that you can consume a larger portion. But whether you eat a low-carb or high-carb fruit, as long as the serving size contains 15 grams of carbohydrates, the effect on your blood sugar is the same.

The following fruit servings contain about 15 grams of carbohydrates:

  • 1/2 medium banana
  • 1/2 cup (83 grams) cubed mango
  • 1 1/4 cup (190 grams) cubed watermelon
  • 1 1/4 cup (180 grams) whole strawberries
  • 1/3 cup (80 grams) cubed sapodilla (chikoo)
  • 3/4 cup (124 grams) cubed pineapple

http://www.mayoclinic.org/diseases-conditions/diabetes/expert-answers/diabetes/faq-20057835

From grills to chilled drinks, veggies to vitamins, we’ve got you covered. Each weekday starting on June 21, we’ll offer a new summer nutrition tip, so check back often — and share with friends.

Family gardening

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