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Lakewood, NJ ---- “Eat your fruits and vegetables!” We’ve all heard or spoken those pearls of wisdom at some point in our lifetime. Kimball Medical Center is encouraging all Americans to eat more fruits and vegetables – whether fresh, frozen, canned (in its own juice), dried or juiced – for your better health.
“Eating fruits and vegetables is good for you in so many ways,” says Irene Spinelli, BSN, RNC, Manager of Kimball Medical Center’s Center for Healthy Living and a Certified Fitness Trainer. “Fruits and vegetables are full of important vitamins and minerals, as well as other substances called phytochemicals, that can’t be obtained from other foods,” she explains. “They are high in fiber and water, which also makes them helpful as part of a weight management program because they are filling.”
According to Spinelli, who also helps coordinate the Center’s Diabetes Education program, eating recommended amounts of fruits and vegetables has also been associated with a lower risk for a variety of chronic conditions including heart disease, some cancers and diabetes.
In fact, a recent study published in the Archives of Internal Medicine found that eating more fruits and vegetables may decrease the risk of Type 2 diabetes by as much as 62 percent. The study linked fruit and vegetable intake and higher vitamin C levels in the bloodstream, with lower rates of diabetes. The data suggests that even small quantities of fruit and vegetables are beneficial, and that the protection against diabetes increases progressively with the quantity of fruit and vegetables consumed.
While fruits and vegetables can be high in natural sugars, according to Spinelli, their overall health benefits make them a must – even for those with diabetes who must limit their intake of sugar and carbohydrates.
“All fruits and vegetables can fit into a meal plan, especially for individuals with diabetes,” explains Spinelli. “Starchy vegetables – such as potatoes and peas, and some fruits – just need to be considered for their carbohydrate content,” she explains.
Choosing fresh fruits and vegetables offer individuals the health benefits without the added sugar seen in some canned or prepared foods. However, there are a variety of other options, even among canned or prepared foods. “Some canned fruits that are packed in syrup, and sweetened frozen fruits, will have more carbohydrates from the added sugar. Fresh, unsweetened frozen fruits or canned fruits packed in their own juice or water, are usually better choices for someone with diabetes,” Spinelli explains.
When it comes to canned or frozen varieties, Spinelli says it’s important to read food labels. “The food label will tell you, not only the calorie content, but how many carbohydrates there are per serving. For those with diabetes that information helps to make wise food selections, and helps people better manage their blood sugar,” she adds.
“The average person, according to nutritional guidelines, should strive to eat at least five servings of fruits and vegetables per day,” says Spinelli. “Most adults, depending on their age and activity level, need anywhere from 7 to 13 servings daily. Unfortunately, more than 90 percent of Americans don’t eat anywhere near that amount,” she adds.
Strive to improve your health by increasing the amount of produce in your diet. “When choosing fruits and vegetables, variety is what counts,” says Spinelli. “Generally, the richer in color the fruit or vegetable is, the better it is for you,” she adds.
The Center for Healthy Living at Kimball Medical Center offers a myriad of educational, support and fitness programs to help people of all ages improve overall health and wellness. In addition to arthritis support, free screenings, yoga and self-defense programs, the Center offers comprehensive education and support to those people living with diabetes. According to Spinelli, the Center offers ongoing diabetes education with new sessions starting each month. Classes are offered Tuesday mornings beginning at 9 a.m. and on Wednesday evenings at 6 p.m. A prescription is required to participate in the Diabetes Self-Management Classes.
The Center for Healthy Living also offers a Diabetes Support Group which meets on the third Thursday of each month from 1:30 to 3:30 p.m. New topics are discussed at each meeting which are facilitated by a Certified Diabetes Educator and Dietitian, and a registered nurse. For more information about programs and support groups available at the Center for Healthy Living, or to register for the next Diabetes Self Management Class, please call Saint Barnabas Health Care Link at1-888-SBHS-123 (888-724-7123).
Date: October 2, 2008
CONTACT: Carrie Cristello
Director of Public Relations
732-923-6552
ccristello@sbhcs.com
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