educational post · previous posts

ask the dietitian … part II

Here’s why the first 5 foods should be eaten daily …

Last week I blogged on my Q and A session with Jennifer Bryant,  wife, mother, registered dietician, and certified diabetic educator, specializing in weight management. I asked her a slew of food and health related questions, some of which I have already shared with you. In continuation of my feature with Jennifer she begins to break down the answers to why she pinpoints these 10 important foods and how they are essential to your daily diet. This week she shares with us the first 5 foods she suggested should be eaten daily and why. To read Jennifer’s 10 foods with examples click here.

Q. In your opinion name ten foods that are necessary to a persons daily diet, include example and why?

A. Here are the first five foods I think are essential and why:

Red, yellow or orange, green, blue or purple and white fruits or vegetables should be eaten daily.


Eating different colors gives your body a wide range of valuable nutrients, like fiber, folate, potassium, and vitamins A and C. There are also two magical components of fruits and vegetables called antioxidants and phytochemicals. There are probably thousands of different types of antioxidants and phytochemicals, but we only know about a few of them. Antioxidants and phytochemicals are compounds found in produce that protect us from damage causing free-radicals that cause cancer, heart disease, autoimmune disease, and other long-term health conditions. Vitamins A, C, E, and Selenium are examples of antioxidants. A few examples of phytochemicals are carotenoids, isothiocyanates, organosulfur compounds, polyphenols, and phytoestrogens. Carotenoids are found in significant amounts in yellow, orange, and red fruits and vegetables. Isothiocyanates are found in cruciferous vegetables and white produce like cauliflower, cabbage, and broccoli. Organosulfur is found in onion, garlic, and cruciferous vegetables. Polyphenols are found in berries and citrus fruits. Phytoestrogens are found in soy foods. All of these different phytochemicals and antioxidants are protecting the body in slightly different ways. This is why it is important to try to get all of your colors, EVERY DAY! To find out more about the benefits of fruits and vegetables, to get recipes and to get tips for a variety of better tasting produce in your diet click here.

get help: Your not alone if you struggle with diabetes, weight management or other food and body related issues. If you live in the Albuquerque, NM, metro area and would like to meet with Jennifer or a weight management counselor you can contact them at:

Southwest Endocrinology Associates
5501 Jefferson Street NE
Suite 700
Albuquerque, NM 87109

 We specialize in weight loss, optimizing physique, and diabetes management.  The initial “Program Consultation” visit is Free.

… join me next Monday to find out why the other 5 foods are essential to your daily diet. Wishing you a great Monday!


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