IMPROVE YOURSELF

Tomatoes

With a variety of shapes and sizes, summer tomatoes make a nutritious and delicious addition to any meal. 

The tomato in any variety or form provides multiple health benefits -- especially for reducing risks of complications of diabetes and cardiovascular disease. A study by Brigham and Women's Hospital in Boston and the Harvard School of Public Health analyzed tomato-product consumption patterns and prostate cancer risk, and it concluded that frequent consumption of tomato products is associated with a reduced risk. Low in calories (1 cup has only 32 calories and 7 grams of carb.), tomatoes are a superior source of vitamin C and vitamin A as well as vitamin K -- important for bone health. Other vital nutrients in tomatoes include lycopene, potassium, vitamin B6, folate, dietary fiber, manganese, magnesium, niacin, and vitamin E.

Summer Squash

Baked, stuffed, sauteed, or raw in healthful snacks or salads, summer squash is a nutrition bargain with healthful benefits. Shredded zucchini adds moistness, fiber, and antioxidants to baked goods -- your family will never know there are vegetables hiding in their dessert!

Summer squash, including dark green zucchini, yellow crookneck, and round pattypan varieties, not only provide significant fiber at 2.5 grams per cup, but it also provides polysaccharide fibers such as pectin that have special benefits for blood sugar regulation.

Several animal studies have shown that these components in summer squash help keep insulin metabolism and blood sugar levels in balance, and protect against the onset of type 2 diabetes. In addition to benefitting blood glucose response, squash provides B vitamins folate, B6, B1, B2, B3, choline, zinc, and magnesium, as well as omega-3 fatty acids. A 1-cup serving of summer squash has only about 30 calories and 7 grams of carb.

Red Snapper

Red snapper is a healthy, low-calorie option for summer grilling. Red snapper has a subtly sweet flavor, with a firm texture. Pair red snapper with bold flavors, such as red pepper and basil, and grilled sweet vegetables, such as cherry tomatoes. Avoid overcooking this firm yet delicate fish.

Red snapper is a great source of heart-healthy omega-3 fatty acids, which boasts more than 100 mg in just one ounce. The American Heart Association recommends consuming omega-3's such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) to help lower triglyceride levels. Even though red snapper is loaded with fats, it's still a lean choice compared to most meats -- a three-ounce portion is just 90 calories. Plus, it makes for a high-protein addition to any meal, providing 6 grams of protein per ounce. Red snapper is also high in vitamin B12, which helps maintain a healthy nervous system. It's also essential for avoiding anemia, which can cause a person to feel sluggish.

Green Beans

You might not think about green beans as a power food, but with antioxidants such as lutein and beta-carotene, their nutritional value is comparable to other bright-color vegetables.

Green beans are an excellent source of vitamin C and vitamin A, as well as bone-building vitamin K. Mild in flavor, they make a wonderful low-calorie addition to any meal, whether stir-fried, steamed, or in salads. One cup of green beans has only 44 calories and 10 grams of carb., and also provides about 4 grams of fiber -- important for digestion and glucose management.

Peppers

Sweet, crisp peppers are a beautiful addition to any meal. Peppers are packed with nutrients and are a terrific source of vitamin C, thiamine, vitamin B6, beta-carotene, and folic acid. Sweet peppers contain a large amount of phytochemicals that have exceptional antioxidant activity. Red sweet peppers also contain lycopene, which helps protect against cancer and heart disease. One cup of sliced fresh peppers has about 28 calories and 6 grams of carb., easily fitting into any diabetes or weight management plan.