Rebecca McDivitt: UCSD Dietician Provided For You!

I. Nutrition Information
A. Vegetables
1. Broccoli - To get the most out of broccoli, steam it, braise it in a little water or stock, or eat it raw. Broccoli contains no fat and cholesterol, high in carbohydrates and fiber, only 60 calories per cup, available year-round in most supermarkets, and boasts a wide variety of nutrients such as beta-carotene, vitamin C, and calcium. It also contains indoles, natural chemicals that boost enzymes that absorb other nutrients.
2. Spinach - Eat it raw in a salad or steam it as a side dish. Spinach is rich in iron and copper that protect against anemia and insomnia and contains beta-carotene, vitamin K (essential for blood clotting), vitamin D, magnesium, boron, and calcium. It may also help lower blood pressure and has been shown to lower the chance of strokes and heart attacks.
3. Potato - The average potato contains 220 calories, but no fat, so don't mistake it to be fattening. The best way to prepare potatoes is to bake or microwave them. You may boil them, but this method removes almost half of their carbohydrates. Otherwise, potatoes are an excellent source of complex carbohydrates, contain no cholesterol and 10 to 26 milligrams of vitamin C (which is about half of what most adults need daily).
4. Garlic - Add chopped garlic to salads, soups, and other vegetables for flavor. You can also roast it to bring out its sweet side. A good friend of mine has the perfect method of spreading a clove of roasted garlic on toast as a nice side dish to her pasta. Garlic has been shown to help prevent several types of cancer, lower LDL cholesterol and raise HDL cholesterol, improves blood clotting and circulation, lowers blood pressure, and lowers blood sugar of individuals who have diabetes.


Like what you read? Then visit Rebecca!!! She is located in Revelle near Plaza Cafe. You can also email her at rmcdivitt@ucsd.edu.