11/3/09

Eating Seasonally


I was inspired by a blog reader, about a month ago, who asked me about eating healthy during the winter months.
I hope you enjoy my latest article on Irongirl.com or from the FREE Irongirl newsletter.


Eating Seasonally

The seasons are changing and so are the fruits and vegetables in your local grocery store. The essential nutrients found in fruits and veggies are especially important for you as an athlete and you shouldn't let the seasonal change scare you away from the vitamins you need. Never prepared a meal with bok choy or pomegranates? Don't be afraid to try new foods in new recipes. Learn to appreciate the wide selection of winter fruits and veggies available to give your nutrient intake a boost.

Vegetables:

Avocado - 1 cup (cubed) = 240 calories, 14g monounsaturated fat, 12.79g carbohydrates, 3g protein, 10g fiber

Chinese cabbage (bok choy) - 1 cup (shredded) = 12 calories, .15g fat, 2.45g carbohydrates, .91g protein, .9g fiber

Broccoli - 1 stalk = 51 calories, .56g fat, 10.03g carbohydrates, 4.26g protein, 3.9g fiber

Kale - 1 cup (chopped) = 34 calories, .47g fat, 6.71g carbohydrates, 2g protein, 1.3g fiber

Leeks - 54 calories, .27g fat, 12.59g carbohydrates, .27g fat, 1.33g protein, 1.6g fiber

Rhubarb - 11 calories, .10g fat, 2.32g carbohydrates, .46g protein, .9g fiber

Acorn squash - 1 cup (cubed) = 56 calories, .14g fat, 14.59g carbohydrate, 1.12g protein, 2.1g fiber

Sweet potatoes - 5" = 112 calories, .07g fat, 26.16g carbohydrates, 2.04g protein, 3.9g fiber

Fruits:

Oranges - 2-5/8" diameter = 65 calories, .30g fat, 16.27g carbohydrates, .99g protein, 3.4g fiber

Clementines - 35 calories, .11g fat, 8.89g carbohydrate, .63g protein, 1.3g fiber

Cranberries - 1 cup = 46 calories, .13g fat, 12.20g carbohydrates, .39g protein, 4.6g fiber

Grapefruit - ½ medium (4" diameter) = 41 calories, .13g fat, 10.34g carbohydrates, .81g protein, 1.4g fiber

Kumquat - 13 calories, .16g fat, 3.02g carbohydrates, .36g protein, 1.2g fiber

Pomegranate - 4" diameter = 234 calories, 3.3g fat, 52g carbohydrates, 4.71g protein, 11.3g fiber

Winter fruit salad
1 pomegranate (peeled, break seeds)
1 large ripe banana (sliced)
2 oranges (sliced)
1 grapefruit (sliced)
2 clementines (sliced)
1 cup grapes (halved)
12 ounces low-fat vanilla or strawberry yogurt
1/8 cup almonds (chopped)
1/8 cup walnuts (chopped)
1/8 cup pine nuts
1/8 cup raisins
1 tsp cinnamon

1)Place fruit in a large bowl and combine with large spoon.
2) Slowly stir in yogurt.
3) Add nuts and cinnamon. Toss lightly.
4) Refrigerate for an hour and serve in 1-cup servings.
*For a nutritious dinner salad, omit the cinnamon and yogurt and serve fruit and nuts over a bed of kale or bok choy.

Agricultural Research Service (2009). USDA National Nutrient Database for Standard Reference. Retrieved October 7th, 2009 from, http://www.nal.usda.gov/fnic/foodcomp/search/.