Mike Eats… Berries!

The pigments that give berries their blue and red hues are also good for your health. Eating a diet rich in blackberries, blueberries, raspberries, cranberries and strawberries may help to reduce your risk of several types of cancers.

One cup of strawberriescontains over 100 mg of vitamin C and some magnesium, folate and potassium for only 53 calories. One cup of blueberries or cranberries offers a smaller amount of vitamin C, minerals and phytochemicals for only 83 calories and 1 cup ofraspberries offers vitamin C and potassium for just 64 calories. You can choose other berries with similar nutrition, such as loganberries, currants, gooseberries, lingonberries and bilberries. Most berries like strawberries are sweet enough to be served just as they are; however, here are some more ideas:

• Top a bowl of berries with low-fat yogurt and a your favorite chopped nuts
• Add strawberry slices to a bowl of whole grain cereal
• Sprinkle blueberries or strawberries on a salad
• Set berries in sugar- free JELLO, kids really love this too!
• Combine frozen berries with bananas and low-fat milk to make a smoothie

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