December Food of the Month

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Mushrooms are rich in various vitamins and minerals we don’t hear about too often.  In addition to being high in fiber, omega 6 fatty acids, and potassium, mushrooms also contain a notable amount of riboflavin, pantothenic acid, phosphorus, copper, niacin, and selenium.

These nutrients are important for metabolism and energy, healthy skin, maintenance of hemoglobin and blood vessels, and preventing oxidation.  Depending on which type of mushrooms you choose, the nutrient content will vary.  But feel free to experiment with any mushrooms from the store!  They’re all great options!

Mushrooms are a rather versatile food.  They serve as great toppings/sauces for pasta, bases for vegetarian dishes such as veggie burgers, and hearty additions to soups, salads, breakfast eggs and omelets.  Of course they’re also a great option to munch on plain!

Colleen Forrest, RDN, LDN
Spectrum Health Services, Inc.

September Food of the Month

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Almonds: of all the nuts, we hear about almonds probably the most.  This is because of their heart healthy properties.  However, they are additionally a great source of protein, vitamin E, magnesium, phosphorus, manganese, and copper.

These nutrients are important for a variety of functions, including: muscle development, skin health, development, metabolism, and immune function.  For example, magnesium is the second most abundant element in the human body, and makes up a large portion of bone composition.

Although almonds can be a healthy component of our diet, it is important not to overdo it.  One serving is approximately 23 almonds.  This is a small handful or about the size of a shot glass, which may not seem like a lot if you’re eating them plain out of the container.  The best way to control your portion is to mix them with other things such as trail mix or salads.  That way your small handful can be stretched into something more satisfying!

Colleen Forrest, RDN, LDN
Spectrum Health Services, Inc.

August Food of the Month

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Zucchini is a nutritious option in season during the late summer and early fall months of the year.  It is a good source of heart healthy fats and vitamin C as well as vitamin B6 (pyridoxine) and manganese, which are essential for metabolism, growth, and development.  Don’t forget: like most all fruits and vegetables, zucchini are also high in fiber.  Fiber is helpful for digestive health, weight loss, and lowering cholesterol among other functions!  Zucchini is one of the most versatile types of squash.  It can be included in numerous foods from muffins to shish kabobs to pastas to smoothies.  Explore a variety of recipes and don’t be afraid to think outside the box in the kitchen!

Colleen Forrest, RDN, LDN
Spectrum Health Services, Inc.

May Food of the Month

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Spinach is one of the most popular leafy green vegetables.  It has a very neutral flavor that can be mixed well with a variety of foods, particularly in salads.  Compared to plain lettuce, spinach contains more omega 3 fatty acids, vitamin A, vitamin K, folate, potassium, and fiber.  These nutrients are important for heart health, your eyes and skin, blood clotting, metabolism, lowering your blood pressure, and keeping your bowels “regular.”  Try spinach raw or cooked.  Add it to smoothies, salads, soups, pasta dishes, etc.  It’s a great addition to nearly any meal and can help you feel healthier in nearly no time!

Colleen Forrest, RDN, LDN
Spectrum Health Services, Inc.