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(HealthNewsDigest.com) – Bananas are known to be healthy because they have lots of potassium, but I think they have also been given a bad rap. I often hear from clients how fattening they are, meaning they have a lot of calories. While they do contain more calories per ounce than most fruits, let’s take a closer look before we rule them out even if we are watching our calories. This month bananas and snow peas are being featured as the fruit and veggie of the month by the Produce for Better Health Organization, a government sponsored not -for -profit company. In fact, I just learned from this organization that “The Banana Plant is a Giant Herb”, so let’s go bananas!
The Banana
Bananas are a very convenient snack; they are pretty safe to buy off a street cart, have a peel that comes off easily without a knife, very inexpensive, in generous supply all year round and can be easily digested by everyone including infants. Oh, and they taste pretty good too, satisfying that starchy urge. They can be eaten on the run, and discreetly carried in a purse for later. Add 1/2 sliced banana to bulk up cereals, yogurts, waffles, puddings, desserts or a fresh fruit cup and we’ve got a meal. Bananas are not only tasty, but versatile and can be added to thicken a yogurt smoothie, or they can be frozen to make a frozen dessert. Bananas can even be added as a fat substitute in many desert recipes.
Nutritionally, they offer a lot. While they are higher in carbohydrates than other fruits, this can be a good thing. They can replenish the stored carbohydrates we use during our workout, and also give us the needed post workout potassium vital to our body’s fluid balance. Potassium also works to regulate heart rate and blood pressure. Many athletes use bananas to give them quick bursts of energy during multi-workouts. Anyone burn a lot of calories running? Spread one tablespoon of low fat peanut butter over a 1/2 banana and roll it in a high fiber cereal as a small snack (kids love this one too, and it’s a healthy snack).
Okay, so how many calories do they have? The average medium banana has about 100 calories (3.5 ounces). They contain water (70% of its weight), no fat, no cholesterol, about 400mg potassium, 1mg sodium and 2g of fiber. Not bad for a versatile healthy, starch tasty food!
So, I do think the banana has a lot to offer; it’s satisfying, makes a great non-fat topping, a great post workout snack, adds bulk to food (for those of us who like bigger portions!). If you are familiar with my food combining tool, “Make it a Combo” (combining a carb with a protein) then try 1 ounce of low fat string cheese with 1/2 banana as a snack. I’ve noticed that even 1/2 banana with a small piece of cheese can be very satisfying, so give the other half to a friend if you like, but lets not give them up. Craving those starches and about to give in? Try a banana (I haven’t seen many people eat too many bananas in one sitting unless they are an ape!).
Now, want to see a video of the different types of Bananas online, go to http://www.fruitsandveggiesmorematters.org/video/VideoCenter.php?Auto=1&start=0&Video=56&SuperSubID=47. And here’s a couple of suggestions: select a banana with a slight green tip, firm without bruises, and store unripe bananas at room temperature, but store ripe ones in fridge!
Here’s to a very tasty fruit of the month (found on a herb tree!)
June M. Lay M.S.
JuneFit
Follow me Junefit on Twitter every Sunday for a new weight loss tool taken from my book, and follow my blogs at Voskos Greek Yogurt and the latest news at http://www.voskos.com/fresh/press-releases
Check out this site http://www.caloriecontrol.org/exercalc.html to calculate approximately, how many calories you can burn for lot’s of activities!
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