If so, it's as easy as one, two, three.
Pass fruit test with flying colorsThis time of year, students and parents are probably preoccupied with upcoming tests. Here's a test you've probably not studied for, but your score is important.
Where do you keep excess fat?
If you're shaped more like an apple than a pear, your risk for heart disease, high cholesterol, high blood pressure and diabetes increases. People shaped like apples have fat centered around their waist, and those who are pear-shaped have it around their hips. Pear-shaped people, however, are more prone to varicose veins and orthopedic problems.
One way to help you avoid the excess fat stores in the first place is to ensure you consume adequate amounts of fruit daily. Most of us need 1½-2 cups of fruit a day. Usually 1 cup of fresh or frozen fruit or ½ cup of dried fruit counts as 1 cup.
Fruit is cholesterol-free and full of fiber and nutrients. The sugar content of fruit compared to candy or cookies is minimal.
Eating fruits (and vegetables) with a healthy diet helps lower your risk of stroke, Type 2 diabetes, certain cancers, hypertension and heart disease. Most fruits are low in fat, sodium and calories.
If you're having trouble getting enough fruit into your diet, consider this food for thought:
• Keep fruit visible. Place it in the front of your refrigerator shelf or on the counter in a fruit bowl.
• Take time to cut up fruit now to refrigerate and enjoy later.
• Add fruit to your cereal or yogurt for breakfast.
• Have a piece of fresh fruit as your dessert at lunch or as a snack between meals. Add fruit to salads.
• Add strawberries or peaches to your ice cream.
Have a variety of fruit in your diet to obtain a variety of nutrients. One way to do this is to have a rainbow of colors in your produce drawer, in your fruit bowl and on your plate.
Registered dietitian Pat Palmisano is regional health promotion supervisor at Excellus BlueCross Blue Shield. For more tips, visit excellusbcbs.com. |
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