National Fruits & Veggies Meal Plan with 5 Blueberry Inspired Meals and Snacks — Nomadista Nutrition

This post is sponsored by the US Highbush Blueberry Council

National Fruits & Veggies Month (NFVM) is one of my favorite ways to kick off fall, because it’s an annual celebration of everyone’s favorite and flavorful plants – fruits and veggies! As a private practice dietitian and the author of Eat Your Vitamins, one of the things I prioritize the most when helping my clients reach their health goals is emphasizing the power of nutrients from whole food sources. This is why, for National Fruits & Veggies Month, we are highlighting one of my favorite nutrient dense fruits: blueberries.

Let’s dive into why I grab a boost of blue to celebrate NFVM. 

Benefits of Eating More Blueberries:

1. Blueberries deliver four essential nutrients and phytonutrients. One serving of blueberries (a handful or a cup) is a good source of fiber and vitamin C and an excellent source of manganese and vitamin K. Blueberries also contain phytonutrients called polyphenols. This group includes anthocyanins, plant compounds responsible for blueberries’ bright blue hue, as well as their health benefits.

2. Blueberries are linked to improved cardiovascular health. In fact, a new research study published in Food & Function found that daily consumption of blueberries for 12 weeks, consumed as 22 g/day of freeze-dried highbush blueberry powder (equivalent to one cup of fresh blueberries), improves endothelial function in postmenopausal women with elevated blood pressure or stage 1-hypertension. You can learn more about this exciting new research here.

3. Blueberries are blood sugar friendly. Blueberries have a lower glycemic index (a measure of how quickly a carbohydrate-containing food raises blood sugar levels) compared to many other fruits. This means they have a less drastic impact on blood sugar levels when consumed, which can be beneficial for managing blood sugar levels, especially for individuals with diabetes.

1 Day Meal Plan with 5 Blueberry Inspired Meals and Snacks