Nutrition?

This class has opened my eyes about the complexity of nutrition Before, it was simply a choice between healthy foods and unhealthy foods

I had never really taken the time to figure WHY those foods are better

Once you learn to look at something in a different light, its impossible to ever go back to that way of thinking

The Blueberry
1 serving = 1/2 cup
Calories = 41 Protein = .54 g Carbohydrates = 10.51 g Total fat = .24 g Omega 6 = .06 Omega 3 = .04 Dietary fiber = 1.74 g Thiamin = .03 mg Riboflavin = .03 mg Niacin = .3 mg Vitamin B6 = .04 mg Folate = 4.35 ug Vitamin C = 7.03 mg Vitamin A = 2.17 ug Alpha-Tocopherol = .41 mg Calcium = 4.35 mg Iron = .2 mg Magnesium = 4.35 mg Potassium = 55.83 mg Zinc = .12 mg Sodium = .73 mg

EAT UP!

 Blueberries prefer to grow in humid regions

that have mild summers and soil that is low in acidity

This can be a tricky fruit to grow, as it tends

to fail when conditions are only slightly off

It can take up to six years after planting until

a successful harvest

To properly grow they must have full sun

exposer and watered regularly but never allowed to stay damp for long periods of time

Why Blueberries?
Blueberries have what is called flavonoids which can improve memory and overall brain health

This can lead to better protection against Alzheimers and Parkinsons!

Blueberries are also rich with fiber, vitamin C, potassium, and iron.

There are only 84 calories in one cup of blueberries Blueberries also have over 4 grams of fiber in every serving The vitamin A in blueberries will help to maintain your vision and keep your retinas healthy

Health Nut Blueberry Muffins

Ingredients - 3/4 cup all purpose flour - 3/4 cup whole wheat flour - 3/4 cup white sugar - 1/4 cup oat bran - 1/4 cup quick cooking oats - 1/4 cup wheat germ - 1 teaspoon baking powder - 1 teaspoon baking soda - 1/4 teaspoon salt - 1 cup blueberries - 1/2 cup chopped walnuts - 1 banana, mashed - 1 cup buttermilk - 1 egg - 1 tablespoon vegetable oil - 1 teaspoon vanilla extract

350 Degrees Done in only 18 minutes!

In a large bowl, stir together the allpurpose flour, whole wheat flour, sugar, oat bran, quick-cooking oats, wheat germ, baking powder, baking soda and salt. Gently stir in the blueberries and walnuts. In a separate bowl, mix together the mashed banana, buttermilk, egg, oil and vanilla. Pour the wet ingredients into the dry, and mix just until blended. Spoon into muffin cups, filling all the way to the top.

By: David Thurlo

NF 25: The Essentials of Nutrition

Sources http://missolive.hubpages.com/hub/Benefits-ofBlueberries-Diet-Health# http://gardening.about.com/od/berries/a/Bluebe rries.htm http://www.livestrong.com/article/526296nutrition-for-half-a-cup-of-blueberries/