Tag Archives: fruit

Avocado Facts

The avocado, also known as alligator pear, is a fruit that is thought to have originated in South Central Mexico. Recent discovery has shown avocados to have been present in Peru up to 15,000 years ago. Avocados grow on a tree in tropical and Mediterranean climates throughout the world. Mexico produces the most avocados with California being the second. Avocados are known for being one of the healthiest superfoods because they are very nutrient-dense healthy fat and are bursting with health benefits. Keep reading to find out why avocados are May’s featured superfood of the month!

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Benefits of Avocado:

  • high in dietary fiber
  • lowers risk of prostate cancer
  • helps lower cholesterol
  • contains twice the potassium as a banana
  • contains vitamin E, niacin, riboflavin
  • great source of healthy fat
  • stabilizes blood sugar levels
  • can improve eyesight
  • low pesticide levels because of their thick skin
  • helps with weight loss
  • good for sexual health and fertility
  • great for beauty treatments
  • can protect unborn babies
  • may help relieve symptoms of arthritis

Avocados can be transformed and used in various ways. Whether it be in guacamole, spread for toast, or a face mask, the benefits surpass just including them in your diet! Enjoy avocados and the perks that come with this healthy fruit, today!

Link to Ways to Use Avocado


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Infused Water – What’s In It For You?

If you’ve seen people carrying water bottles around campus that have cut up fruit in them, you know what we’re talking about. While some trends just help you switch up your daily routine, the infused water trend can actually improve your health! But what benefits does putting fruit in your water really have? Don’t worry, we did the research for you!

Basically, infused water combines all of the benefits of eating fruit with the obvious positives of staying hydrated. Adding some new, natural flavors can also make you more motivated to drink water during the day. With summer right around the corner, drinking water is a healthy way to help manage overeating after all of the stress-snacking of finals week. Water also aides your body with digesting food and improves the overall health of your skin. You really can’t go wrong by upping your hydration level!

Certain fruit and herb combinations also provide their own benefits. Ever been asked if you want lemon with your water at a restaurant? What’s your answer? If your typical answer is no, you may want to reconsider. Drinking water with lemon can help your kidneys and improve the pH balance of your body. Lemons are also a great source of Vitamin C, but very few people actually want to sit down and eat a lemon. Adding them to your water is great way to get all the benefits while taming the tangy taste. Green tea and mint combinations are also rumored to cure headaches.

Drinking fruit-infused water is pretty much just like drinking a smoothie! Except with less prep time, easier clean-up and less sugar than a smoothie or sports drink. We found a some other fruit combos to inspire you to try this new trend:

  • Strawberry and Kiwi
  • Orange and Blueberry
  • Mango and Pineapple
  • Lemon and Strawberry
  • Watermelon and Mint
  • Cherry and Lime

As the weather starts to warm up, don’t forget how important it is to drink water. If you’re bored of regular water, try one of the combinations we found or make your own!

Fill out this survey to vote for your favorite infused water combo!


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Strawberry Benefits

Strawberries are April’s superfood of the month! This following article will talk about the health benefits and facts about this powerful little fruit.

Berries are generally known for containing a high nutrition content.  When it comes to fighting off an array of diseases and health problems, few berries can compete with the antioxidant-rich strawberry.  Strawberries are one of the most popular berries in the world and are grown primarily in the U.S., New Zealand, Japan, Australia, Italy, and Canada. There are over six hundred varieties of strawberry, and all of them have the unique appearance of seeds on the outside.  Indulge your taste buds with the sweet taste of strawberries and reap the health benefits. These small, delicious red berries are rich in vitamins, antioxidants, minerals, folates, and are low in calories.

Berry Nice Benefits

  • helps strengthen immune system
  • fights free radicals in the body
  • anti-cancer properties
  • boosts bone health
  • lowers blood pressure
  • high in dietary fiber
  • contain ample amount of vitamin B2, B5, B6, K, copper, omega fatty acids, essential fibers and magnesium
  • three or more servings of strawberries decrease the risk of age-related macular degeneration and ward off the development of age-related ocular diseases.
  • Studies have proven that the acids present in strawberries may whiten teeth

How to Pick the Perfect Strawberry

  • Seek out a bright-red color when looking for strawberries
  • Avoid any dull colors or strawberries that have yellow or green patches, strawberries don’t ripen any further once they have been picked  
  • Your sense of smell will come in handy, when strawberries are ready to eat they give off a flavorful “strawberry” scent 
  • Smaller strawberries are known to have an optimal flavor
  • Ripe strawberries are firm, avoid mushy or soft strawberries
  • If you’re selecting pre-packed strawberries, make sure they aren’t packed too tightly to avoid buying damaged fruit

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Dishing Up Healthy Meals

A healthy and balanced meal is crucial no matter the time. Breakfast, lunch, and dinner are equally important to focus on. Everything you eat and drink over time matters. Making good decisions each time you eat can will make you healthier now and in the future. Start with small changes that work for you and make healthy eating enjoyable.

Try these tips: 

  • Make 50% of your plate a combination of fruits and vegetables.
  • Vary your veggies
  • Make 50% of your grains whole grainslike brown rice and oats
  • Switch to low-fat or fat-free yogurt and dairy
  • Vary your protein choices (poultry, lean beef, fish)
  • Reduce your sodium, saturated fat, and added sugar intakes

Support from the USDA

MyPlate is an online nutritional resource curated by the United States Department of Agriculture (USDA). Their main goal is to educate Americas on building a balanced meal, which means including nutrients from every food group. To better communicate the recommended serving sizes, the USDA developed a plate graphic divided into four approximate sections— 40% vegetables, 30% grains, 20% protein, 10% fruits and dairy.

The MyPlate website, ChooseMyPlate.gov, gives additional health tips such as making half of all grains whole grains, varying protein choices, and switching from whole milk to skim milk.

Choose Colorful Foods

We can all agree that taste, cost, and convenience are important factors when picking a meal or snack. There are endless food options that fulfill these three criteria, however, many of them are devoid of the vitamins and minerals our body needs. Crackers, cereals, chips, cookies, and fried foods all fit the bill. Another similarity? They’re all beige, brown and boring. A quick, visual tip for building a healthier meal is to vary the colors you consume. Natural foods, like fruits and vegetables, are often most colorful when they are at their ripest. This is also the point when they have developed the highest nutrient concentrate. So, the brighter the better!

Recommended Serving Sizes

These servings are based on a 2,000 calorie based diet and may vary depending on age, gender, and whether or not you want to gain, lose, or maintain weight.

  • Grains: 6–8 servings per day
  • Vegetables: 4–5 servings per day
  • Fruits: 4–5 servings per day
  • Fat-Free or Low-Fat Dairy Products: 2–3 servings per day
  • Lean Meats, Poultry, and Seafood: less than 6 oz. per day
  • Fats and Oils: 2–3 servings per day

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