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A quick and easy dose of fruits


Yogurt Shake

½ cup unsweetened pineapple juice
¾ cup plain low fat yogurt
1½ cups frozen, unsweetened strawberries

Add ingredients, in order listed, to blender container. Puree at medium speed, until thick and smooth.

Source: www.cdc.gov/nutrition

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Walk right in

No appointment necessary these days and times

MGH Cox 5
55 Fruit Street, Boston
T, Th, F: 8:30 - 11:00 a.m.
W: 1-3 p.m.

Chelsea Health Center
151 Everett Avenue, Chelsea
T: 1:30- 3:30 p.m.
Th: 3-6 p.m.

Questions & Answers


Constance Brown-Riggs
M.S. Ed., R.D., C.D.E., C.D.N.
Registered Dietitian
Certified Diabetes Educator
Is it better to eat fresh rather than frozen or canned produce?

Most people think that fresh produce retains more of the natural vitamins and minerals and therefore must be better. The fact is the nutrient content varies depending on the particular item and how it’s been handled after the harvest. Overall, produce fresh from the farm or just picked and handled properly, are healthier than frozen or canned ones. But frozen and canned vegetables can still be a good choice. Ideally, they will be canned or frozen right after being harvested when they still have all of their healthy nutrients.

Should diabetics refrain from eating fruit since it is naturally rich in sugar?

No. It is true that fruit is naturally rich in sugar but that does not mean that it should be banned from the diet of a person with diabetes. The natural sugar in fruit has the same effect on blood glucose levels as vegetables and other sources of carbohydrate. Fruit provides a healthy source of calories, carbohydrate, fiber, vitamins and minerals and should be part of a healthy diabetes meal plan.

Can a multi-vitamin pill take the place of fruits and vegetables?

No. Vitamin supplements are just that — supplements designed to add to one’s diet and fill nutrient gaps. A multi-vitamin pill cannot take the place of any food. Fruits and vegetables provide fiber and other naturally occurring substances that work together to promote health.

Are there particular fruits and vegetables pregnant women should eat?

Fruits and vegetables are an important part of healthy eating when pregnant. They provide a variety of vitamins and minerals, as well as fiber to aid digestion. Citrus fruits and berries provide vitamin C, which helps absorb iron. Dark green vegetables like collards and spinach have vitamin A, iron and folate, which aids in the normal development of the brain and spinal cord.

How can eating certain produce reduce the risk of cancer?

There is an emerging body of scientific evidence to suggest phytochemicals, which are components of produce, play a role in decreasing the risk of developing cancer. For example, indoles, which are phytochemicals found in cruciferous vegetables — broccoli, bok choy, cabbage, kale, brussels sprouts and turnips — contain sulfur and activate agents that destroy cancer causing chemicals. Eating a variety of fruits and vegetables is the best way to ensure you get all the cancer fighting phytochemicals.

What is the value of potassium in the diet?

Potassium is listed as a “nutrient of concern” in the 2010 Dietary Guidelines for Americans. That’s because most people don’t get enough of this vital mineral, which is abundant in foods like sweet potatoes and bananas. Research shows that diets high in sodium and low in potassium are associated with high blood pressure. Potassium helps to maintain normal blood pressure by blunting sodium’s effect. African Americans and those with high blood pressure benefit the most from increasing their intake of potassium. However, individuals with kidney problems may need to restrict potassium and should talk to their health care provider to determine how much potassium is right for them.

Does juicing diminish the nutrients of fruits and vegetables?

Yes. Juicers extract the juice from whole fruits and vegetables leaving behind the healthy fiber. The juice is filled with most of the vitamins, minerals and phytochemicals found in the whole fruit. However, whole fruits and vegetables also have healthy fiber, which is lost during juicing.