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Take a Bite Out of Michigan
by Joan L. Cranmer, R.D.
It's March and that means National Nutrition Month. This year's theme is Eat Right, and eating right, while buying locally, is easy for Michiganders due to the plethora of healthy foods grown and produced here.
In addition to generating over $63.7 billion each year and employing approximately 24 percent of the state's population, Michigan's agricultural industry provides a wealth of healthy fruits and vegetables to choose from including: apples, asparagus, blueberries, grapes, carrots, celery, cherries, peaches, plums and tomatoes, just to name a few.
Fruits and vegetables contain substances called phytochemicals or phytonutrients. By definition, these are physiologically active compounds found in plants that provide health benefits, including disease protection. Phytochemicals are linked to the prevention and/or treatment of coronary heart disease, cancer, diabetes and hypertension, which are among the leading causes of death in the US.
Other important substances found in fruits and vegetables are the antioxidants. Antioxidants prevent or slow oxidative damage to our body cells by unstable molecules called free radicals. Tart cherries, popular in Michigan, contain antioxidants called anthocyanins, which have powerful anti-inflammatory properties. While more research is needed, several studies indicate that consuming tart cherries or drinking cherry juice concentrate, may provide anti-inflammatory pain relief similar to that of over the counter medications, as well as cardiovascular benefits. The best way to get the healthy benefits of antioxidants is to consistently eat a balanced diet of 5-8 servings of fruits and vegetables daily.
Many fruits and vegetables are also good sources of fiber. Remember when possible, to eat the skins, as this is where you'll find the greatest concentration of nutrients. Legumes (dried peas and beans ) also pack a heavy punch of fiber, in addition to protein. The following chart indicates the approximate grams of fiber in select Michigan foods:
1 Medium Apple (w/skin) = 3.7
10 Cherries (sweet) = 1.1
1 Medium Carrot = 2.2
1 Medium Baked Potato (w/skin) = 4.8
1/2 Cup Black Beans (boiled) = 6.0
1/2 Cup Cranberry Beans (boiled) = 6.0
1/2 Cup Kidney Beans (boiled) = 6.0
Dietary fiber helps protect against things such as non-insulin dependent diabetes, obesity, constipation and diverticular disease. As a general rule, it's a good idea to eat 25-35 grams of fiber each day.
While Eat Right may be the nutrition theme for March, you can make it your theme each and every month by incorporating the great fruits and vegetables of Michigan!
User Comments (2)
I just want to know if the food are organic?
It depends on the farm. You may want to contact our friends at www.harvestmichigan.com for help finding organic (and other) Michigan foods.
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