Focus Magazine of SWFL Cheers To Your Style | Page 171
Healthy
Eating
FAMILY FEATURES
Looking for creative ways to get your family to eat healthier? Registered dietitian nutritionist and mom of three, Frances LargemanRoth, finds inspiration from the color spectrum, creating vividlyhued homemade culinary creations that encourage her children to
explore new foods while incorporating good nutrition.
“When planning meals and snacks, include the colors of the rainbow – like vitamin C-rich mango or protein-filled red lentils. This is
an easy way to entice kids to eat more fruits and vegetables while
eliminating the need to overthink vitamin and mineral intakes,”
said Largeman-Roth. “The whole family benefits from bringing
more colorful foods to the kitchen table. Replacing processed
foods with fresh fruits, vegetables, and whole grains will automatically cut calories and saturated fat while increasing fiber and
antioxidants.”
As a leading healthy cooking expert, Largeman-Roth shares her
personal family stories, tips, and recipes for colorful healthy eating
in her newest cookbook “Eating in Color: Delicious, Healthy Recipes for You and Your Family.” And mango is one of her go-to fruits
for color-infused meals and snacks. “My family loves the tropical
flavor of mango and its vibrant orange color. And as a nutritionist, I love that one serving of mango delivers 100% of your daily
vitamin C.”
Mangos are superfruits bursting with antioxidants and more than
20 different vitamins and minerals. One cup of mango is 100
calories and a good source of fiber, which aids in digestion and
the management of weight, and an excellent source of vitamin A
which plays a role in bone growth.
To select a mango at the grocery store, squeeze gently to judge
ripeness. If the mango has a slight give, it’s ripe and ready to eat.
If it’s too firm, let it ripen on your kitchen counter for a few days
at room temperature. Don’t judge a mango’s ripeness by its color.
The red blush you’ll see on some varieties is simply a characteristic of the variety.
Get your family on its way to more colorful, nutritious eating with
these tips from Frances:
1. Eat color often. Pack antioxidant-rich colorful fruits and vegetables into every meal and snack.
2. Don’t eat monochrome. It’s easy to get into a routine and
just start eating kale salads every day. Kale is great for you, but
it’s not going to meet all your nutrient needs.
3. Go beyond your comfort zone. When shopping, seek out
new fruits, vegetables, grains, and protein sources to try. And
have your kids help with grocery selections!
Coco-Mango Smoothie
Courtesy of Frances Largeman-Roth, “Eating In Color”
1
1
1/2
1
1
large ripe mango, peeled, pitted and diced
lime (finely grated zest and juice)
cup coconut butter, such as Nutiva Coconut Manna
teaspoon ground turmeric
cup ice, plus more for serving
In blender, combine all ingredients with 1 cup of water and
blend until smooth. Pour into two glasses, over additional
ice if desired, and serve.
www.mango.org
FOCUS of SWFL 2014 171