Melissa Benoit

Adding Colour and Calories to your Fruits and Vegetables!

For many patients with CF, eating foods that are high in fat and calories is the best way to maintain a healthy weight. This means that high calorie foods such as fries and chocolate bars are likely to take priority over fruits and vegetables in your diet. But did you know that it is possible to add fruits and veggies to your diet without skimping on calories?

Considering the health benefits and enjoyment associated with eating fruits and vegetables, it is definitely worth trying to fit them in. Read on to discover how to add some colour to your CF diet.

What do fruits and vegetables do for us?

They are excellent sources of key vitamins and minerals that are important for the healthy functioning of our bodies. For example:

- Bright orange fruits and vegetables are good sources of vitamin A, which maintains the health of our eyes, skin and immune system.

- Folate, found in many vegetables, keeps our red blood cells healthy.

- Vitamin C, which is abundant in citrus fruits and many other fruits and vegetables, helps protect our bones and blood vessels.

- Fibre, found in most fruits and vegetables, keeps our bowels regular and helps maintain the health of our digestive system.

- Fruits and vegetables also contain thousands of substances called Phytochemicals. These compounds have many health benefits and can only be found in food (not supplements).

How to add colour without skimping on calories

Try these tips for fattening up your fruits and veggies: 

- Enjoy vegetables that are naturally high in fat, such as avocadoes, coconut and olives.

- Try cooking your vegetables in a large amount of vegetable oil.

- Add plenty of creamy dressings to your salads (skip the “light” dressings).

- Add butter to broccoli, green beans, corn on the cob, or any vegetable you like.

- Make a smoothie by mixing fruit, whole milk, and ice cream together in the blender.

- Add cheese sauce to broccoli and other veggies.

- Enjoy your favourite fruits with chocolate sauce and whipped cream.