K-State nutrition expert recommends 10 summertime food hits

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Tuesday, July 15, 1997

K-STATE NUTRITION EXPERT RECOMMENDS 10 SUMMERTIME FOOD HITS

MANHATTAN -- Summertime means an abundance of fruits and vegetables are in season, providing a tasty opportunity to add some vital nutrients to your diet for just a few calories, according to a Kansas State University nutrition expert.

"Everyone should be eating at least five servings of fruits and vegetables a day. In Kansas, however, surveys show that only 1 in 3 people are eating that much, and that one of those servings is likely potatoes -- probably french fries," said Mary Clarke, professor and extension specialist in nutrition education.

"The surveys also show that 1 in 10 people are eating less than one serving of a fruit or vegetable a day," Clarke said.

Since not all fruits and vegetables are nutritionally equal, selecting the right produce is a good way to get all the essential vitamins, minerals and fiber, as well as unknown components like antioxidants, needed in our diets daily, Clarke said.

Many of the fruits and vegetables grown during the summer pack a nutrition punch of key vitamins A and C and are good sources of fiber, Clarke said. Taking advantage of produce in season also is a good way to add variety to your diet and is usually economical, she said.

Clarke's "top 10" summertime choices are:

* Apricots -- offer potassium and vitamins A and C.
* Bananas -- provide fiber, potassium and vitamins B6 and C.
* Berries -- such as strawberries, blueberries and raspberries, are good sources of vitamin C and fiber.
* Broccoli -- high in folic acid, phosphorus and vitamins A and C.
* Brussels sprouts -- filled with folate and vitamins A and C.
* Greens -- kale and collard greens are especially high in vitamins A and C; collards also are a good source of folate, copper and calcium.
* Melons -- cantaloupes and watermelons offer vitamins A and C; in addition, cantaloupes also are a good source of folate.
* Peaches -- have vitamins A and C.
* Sweet potatoes -- offer potassium, fiber and vitamins A and C.
* Tomatoes -- provide vitamins A and C.

Two easy ways to eat more fruits and vegetables this summer include firing up the grill and cooking kabobs -- a mix of fruits and vegetables with beef, chicken or pork -- and making your own low-fat frozen yogurt or sorbet sweetened with a fresh summer fruit, Clarke said.

For healthy eating year-round, Clarke recommends fruits and vegetables that are high in antioxidants -- vitamins C and E. Studies are finding that foods high in antioxidants can help fight certain diseases, including cancer and heart disease. The 10 fruits and vegetables highest in antioxidants include beets, blueberries, broccoli, brussels sprouts, kale, oranges, plums, red grapes, spinach and strawberries.