National Berry Month

By Abby Henry Singh July 11, 2018Pearls of Wisdom Blog

Summer is berry season! Blackberries, blueberries, strawberries, and raspberries are all harvested during the summer months. Not only do berries taste good, they also pack a nutritious punch. Berries contain important phytochemicals and antioxidants that support the immune system. Now is the perfect time to add some berries to your meals and snacks. For fresh berries, buy them at your local grocery store or farmer’s market or go to a farm where you can pick your own berries.

According to MyPlate.gov’s recommendations, half of your plate should be made up of fruits and veggies. Daily fruit recommendations vary depending on age and sex. Women who are 31 years old and older should aim for about 1 ½ cups of fruit a day. Women who are 19-30 years old and men men who are 19 years old and older should aim for about 2 cups of fruit per day. To read more about daily fruit recommendations and what counts as a cup of fruit, visit www.ChooseMyPlate.gov/fuit. If you are a cancer patient in treatment or need additional calories, more fruit than the standard recommendations may be helpful. Ask a registered dietitian what a good daily goal is for you.

Berries stay fresh in the refrigerator for up to one week, but it’s best to eat them within three days. Store berries in a sealed container (except for blackberries which can remain uncovered). Before eating berries, rise them in cold water. Use a colander for easy rinsing. For more tips on buying berries, visit eatright.org from the Academy of Nutrition and Dietetics.

Here are a few ideas to use your fresh berries.

  • Add fresh berries to your oatmel, cereal, or yogurt at breakfast.
  • Eat a handful of berries as your mid-morning or afternoon snack.
  • Drizzle berries with a little melted dark chocolate for dessert.
  • Blend frozen berries with yogurt and a banana to make a tasty smoothie.
  • Add berries to a pitcher of ice water for a sweet, rehydrating drink.

Check out these PearlPoint-approved recipes for inspiration on how to add more berries to your day:

Berry Cherry Yogurt Posicles

Berry Pie

Ricotta, Basil, and Strawberry Toast

Berry Parfait with Lemon Dip

Red, White, and Blue Smoothie

Abby Henry Singh

Author Abby Henry Singh

Manger Content, Outreach, and Outcomes Abby Henry Singh is a native of Sevierville, Tennessee, and a graduate of Belmont University with a bachelor’s degree in English and history. She has been a member of PearlPoint Cancer Support for over 5 years. Previously, Singh was the Program and Outreach Manger for the Lupus Foundation of America, Mid-South Chapter where she worked to raise disease awareness and support those diagnosed with the disease through educational programs. She is a member of Alpha Gamma Delta sorority and the Belmont English alumni book club.

More posts by Abby Henry Singh

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