Kleist Health Education Center
10501 FGCU Blvd S.
Fort. Myers, FL 33965-6565
Phone: (239) 590-7459
Fax: (239) 590-7464
Download a PDF version of our Healthy Tips.
Fruits and Vegetables at Holiday Meals
Make Christmas guacamole and share the wealth of health in fiber and
vitamins E & C! At 276 calories and 23g of fat per
serving, avocados are not a typical fruit. However, the carotenoids and phytosterols
support inflammation control, providing health benefits like a super food!
Blueberries, blackberries, cranberries (51 calories/serving), raspberries, strawberries —they're all sweet little bundles of flavorful sustenance (vitamin C, fiber, manganese, etc.). At holiday meals, traditional cranberry sauce goes well turkey (“Go Lean with Protein”), or add dried cranberries to your spinach salad. Remember, natural is always better!
They have 31 calories per serving, and are a great source of protein, vitamin C,
fiber, and calcium. Make a vegetable Christmas tree and add yellow peppers,
tomatoes, and cauliflower for a colorful medley!
Only 30 calories a plum, they are packed with antioxidants and vitamin C, making them super fruits to fight in your cancer protecting army. Try fresh or bake them for a sweet cheat treat.
Save on calories, but not on nutrients – seven calories per serving with at least
seventeen different vitamins and minerals. Mix with a variety of fruits and
vegetables to make a delicious and beautiful red and green holiday dinner salad!
A healthy, wholesome breakfast will help keep you from snacking or eating less healthy things later in the day. Opt for something filling; the right breakfast will give you the energy boost you need at Christmas, especially if your young children woke you up at the crack of dawn to open presents! Remember, children still need their daily nutrients, also! It’s important (and easy) to get our fruits and vegetables in at holiday meals!
KLEIST HEALTH EDUCATION CENTER
FLORIDA GULF COAST UNIVERSITY
10501 FGCU Blvd. South
Fort Myers, Florida 33965-6565