Blueberries
Joseph Hodges Nutr 210 TR 8:00 am Prof. Crocker
Wellness Book Highlights
What Ive Changed
Carbs: I switched from white breads and rice to brown and whole grains. Proteins: I substitute fatty meats such as red meats for lean white chicken/ turkey, or fish. Lipids: I went from bad fat to good fats by eating a lot more mixed nuts, fish, and cooking with coconut oils. Fluids: I cut back on my sugar drinks with the substitution of water throughout the day. Exercise: I increased the intensity in my workouts and also added some cardiovascular exercises at the end of my workout session.
Wellness Book Highlights
What Ive Learned Nutrition is completely up to me and the decisions I decide to make while choosing my meals. If I know that I will be away from home for a while I can simply prepare my meals ahead of time and take them with me on the go. Even if I must eat out at a fast-food restaurant, many restaurants have healthier alternatives such as salads or grilled chicken hamburgers. I always carry a water bottle everywhere I go, not only to satisfy my thirst but also to keep me from buying sugar filled drinks.
Where
Where are they grown? Blueberries grow all over the United States in family gardens Thrive in Michigan, New Jersey, Oregon, North Carolina, Georgia and Washington, accounts for 90%. Picking season depends on the location of the blueberries. Blueberry bushes grow all year but on the East Coast you will see the most berries during the summer months . Northern harvest: mid-June through mid-August Southern harvest: November through March Most of the blueberries at the grocery stores during winter were picked in the summer and held in a temperature-controlled storage.
High vs Low
Highbush Blueberry Highbush blueberries are harvested annually Begin to ripen middle to late June Peak harvest from early to mid August Best to pick berries 1 to 3 days after turning blue Lowbush Blueberry Lowbush blueberries are harvested every other year During growing season a flower bud will be produced by the end of the year. In the next season the buds blossom and produce blueberries, these are harvested about 2 months after flowers blossom in the spring.
Growth
The most common blueberries found at grocery stores are highbush blueberries. These grow on bushes that are planted in long rows with bushes that are on average 6 feet tall but can reach heights of up to 12 feet. Lowbush blueberry plants are planted closer together and only grow to about 2 feet high and about 1 foot wide.
Farming
In order for blueberries to grow they must experience 36 degree or under weather for at least 6 weeks of the year Blueberries need to be planted in acidic soil with a pH of 4.5-5.2 and high in organic matter Try to avoid low lying areas because the soil needs to drain in the spring Its best to have a variety of blueberries within 100 feet of each other so bees can travel and pollinate Blueberries cannot be fertilized by their own pollen Water heavy for the first 2 weeks and after that just water normally Blueberry bushes need plenty of sun whenever they begin to branch out
Nutrition Facts
Are blueberries good for you? Yes they are, in fact blueberries have been recognized as a super food. Blueberries have a high fiber content which will control your cholesterol levels and help develop a healthy heart. Blueberries are also a rich source of manganese which can aid in bone development and help to metabolize your foods. The antioxidants in blueberries destroy cancer cells and plaque build up in your arteries to also reduce your bad cholesterol levels. 1 serving size = 1 cup / 148g of blueberries Calories = 84 Protein = 1 grams Carbohydrates = 21 grams Fiber = 4 grams Calcium = 9mg Iron = .41 mg Magnesium = 9 mg Phosphorus = 18 mg Potassium = 114 mg Vitamin C = 14 mg
Super Blueberry Parfait
Since blueberries are a great super food to eat, I decided to upgrade my parfait to make a super parfait. I upgraded from ordinary yogurt to a healthier version of greek yogurt to get more than double the protein with the same or fewer calories. Instead of using normal granola I decided to use a naturally sweetened multigrain cluster cereal made by Kashi providing me with 9 grams of protein, 8 grams of fiber and 19 grams of whole grains per 1 cup serving. I always use this as my quick breakfast meal or for a healthy treat to satisfy my taste buds. Serves: 1 Time: Less than 5 minutes What You'll Need: 1/2 cup blueberries 1/4 cup vanilla greek yogurt 1/4 cup Kashi cluster cereal What To Do: Pour some Kashi cereal into a dessert cup. Spoon 2 tablespoons of blueberries. Top with 2 tablespoons of greek yogurt. Repeat layers. Enjoy!
Works Cited
http://www.blueberrycouncil.org/blueberryfacts/where-blueberries-grow/ http://www.blueberry.org/faq.htm http://ndb.nal.usda.gov/ndb/foods/show/218 4?fg=&man=&lfacet=&format=&count=&max =25&offset=&sort=&qlookup=blueberry http://www.blueberrycouncil.org/blueberryfacts/how-blueberries-grow/
