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Consume More Berries

Katie Mazzia MS RD CDE

As winter melts away we look forward to warmer weather, blue skies and berries!
Fresh or frozen, whole or juiced, raspberries, blueberries, blackberries, strawberries, acai and cranberries are powerful tiny foods packed with antioxidants, natural phytochemicals and fiber which fight disease and inflammation.
Not only do they taste delicious, berries are great for losing weight because they are low in calories and fill you up quickly. Berries also contain fiber which helps lower cholesterol and blood pressure and folate to protect against cardiovascular disease and age-related memory loss.
So how can we add more berries to our diet? Registered dietitian nutritionist Katie Mazzia offers five tips for consuming seasonal berries.
  1. Choose local or USA organic fresh or frozen (unsweetened) to reduce pesticide exposure.
  2. Aim for ½-1 cup 2-3 times per week minimum for heart health and improved cognitive function.
  3. Choose whole foods over supplements, powders, potions or chocolate covered berries.
  4. Cook cranberries with 100% fruit juice vs. sugar and use as a spread for sandwiches or on yogurt/oatmeal.
  5. Add berries to your smoothie, spinach salad, tortilla wrap and cold quinoa or brown rice summer salad dishes.