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Green Is Not Only For St. Patrick's Day

Are you interested in losing weight or just staying in shape?

GREEN IS NOT ONLY FOR ST. PATRICK'S DAY

 

             NUTRITIONAL  POWERHOUSES 

Profile for relatively small portions of these six popular green foods,

courtesy of the Food and Drug Administration

(Note:  DV=recommended daily value based on  2,000 calorie daily diet

 

 

VEGETABLE

CALORIES

FIBER

POTASSIUM

VITAMIN A  (%  DV)

VITAMIN C

(% DV)

CALCIUM

(%  DV)

IRON

(% DV)

Asparagus

 (5 spears)

20

2g

230 mg

10%

15%

2%

2%

Broccoli

 (1 medium stalk)

45

3g

460 mg

6%

220%

6%

6%

Bell Pepper

 (1 medium)

25

2g

220 mg

4%

190%

2%

4%

Leaf lettuce

 (1.5 cups shredded)

15

1g

170 mg

130%

6%

2%

4%

Celery

(2 medium stalks)

15

1g

140 mg

10%

15%

4%

2%

Cucumber

(1/3 medium)

10

1g

140 mg

4%

10%

2%

2%

               


GREEN IS NOT ONLY FOR ST. PATRICK’S DAY

ARE YOU INTERESTED IN LOSING WEIGHT OR JUST STAYING IN SHAPE?  Green vegetables are filling, extremely nutritious and very low in calories.  In the amounts commonly consumed, green leafy vegetables provide an abundance of roughage which is an important component of a healthful diet. 

Green vegetables contain significantly more fiber than whole grains.  (ie: 2 slices of whole-wheat bread = about 140 calories, 4 grams of fiber, 140 mgs of potassium vs. 2 cups of broccoli = 87 calories, 9 grams of fiber, 1,000 mgs of potassium).

The average American consumes 15 grams of fiber/day, although the recommended amount is about 25-30 grams/day.  Diets low in fiber may underlie: constipation, appendicitis, hemorrhoids, varicose veins, diverticulitis, hiatal hernia and gastroesophageal reflux.  Fiber is thought to help prevent colon cancer, diabetes and heart disease.

Promoting good health includes the necessity to eat potassium-rich foods which are vegetables and fruits primarily, as well as animal protein and potatoes.  Research recommends 7,000-11,000 mg of potassium/day which should come from your diet.  However, the average American consumes about 2,500 mg/day.  Diets low in potassium include diseases as: high blood pressure, strokes, kidney stones, osteoporosis, gastrointestinal tract cancers, asthma, and insomnia.

In addition to containing high levels of fiber and potassium, green vegetables also contain an abundance of phytochemicals (bioflavenoids and carotenoids) which are known to offer a number of disease-fighting benefits.

GREEN NOTES

 

SO, DON’T FORGET TO WEAR YOUR GREENS DAILY!!

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