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MUSCMedical LinksCharleston LinksArchivesCatalyst AdvertisersSeminars and EventsResearch StudiesPublic RelationsResearch GrantsMUSC home pageCommunity HappeningsCampus NewsApplause


Add more fruits, vegetables to daily diet

by Beka Hardin
Health 1st
The U.S. Centers for Disease Control and Prevention (CDC), urges everyone to include five to nine servings of fruits and vegetables in their daily diet. Following this recommendation also provides simple ways to cut calories by eating fruits and vegetables throughout the day.


  • If you eat eggs, add some spinach, onions or mushrooms and skip the cheese.
  • If you usually eat cereal, slice up a banana, some strawberries, peaches, etc., on top.
  • Drink 4 ounces of 100 percent fruit or vegetable juice (low sodium) to count for one serving.


  • Substitute vegetables such as lettuce, tomatoes, cucumbers or onions for the 2 ounces of cheese and the 2 ounces of  meat in your sandwich, wrap or burrito. The new version will satisfy you with fewer calories than the alternative.
  • Try eating a pita sandwich loaded with vegetables; eat a cup of hearty vegetable soup or try a salad loaded with vegetables (with  low fat dressing in moderation).


  •  Take a good look at your dinner plate. Vegetables, fruit, and whole grains should take up the largest portion of your plate. If they do not, replace some of the meat, cheese, white pasta, or rice with legumes, steamed broccoli, asparagus, greens or another favorite vegetable. This will reduce the total calories in your meal without reducing the amount of food you eat.
  • Make a meal out of a sweet potato. Just add 1 teaspoon of butter, a splash of apple juice or lemon and top it lightly with cinnamon and brown sugar.


  • Have your favorite fruit with low-fat frozen yogurt.

Smart snacks
Most healthy eating plans allow for one or two small snacks a day. Choosing most fruits and vegetables will allow you to eat a snack with only about 100 calories, such as a medium-size apple (72 calories); a medium-size banana (105 calories); 1 cup steamed green beans (44 calories); 1 cup blueberries (83 calories); 1 cup grapes (100 calories); 1 cup carrots (45 calories), broccoli (30 calories), or bell peppers (30 calories) with 2 tbsp. hummus (46 calories).

Instead of a high-calorie snack from a vending machine, bring some cut-up vegetables or fruit from home. One snack-sized bag of corn chips (1 ounce) has the same number of calories as a small apple, 1 cup of whole strawberries, and 1 cup of carrots with 1/4 cup of low-calorie dip. Substitute one or two of these options for the chips, and you will have a satisfying snack with fewer calories.

MUSC Farmers Market: Get fresh fruits and vegetables from local farmers right here at MUSC every Friday from 7 a.m. until 3:30 p.m. in the Horseshoe area and at the old Charleston Memorial Hospital (grassy area in back, next to the parking garage and ART); and now at Harborview Office Towers.

Health 1st sponsored events
Work It Off: “Work It Off” is a 10-week worksite weight loss program, which is designed specifically for MUSC employees. Classes start June 4 from noon to 1 p.m. in the Institute of Psychiatry (classes meet once a week for 10 weeks). Fee is $98. To register, e-mail

Mammogram: This is a convenient way to have your mammogram. The Hollings Cancer Center Mobile Van will be by the Basic Science Building loading dock from 10 a.m. to 6 p.m. on June 17. Walk-ins are welcome, but appointments are encouraged. Call 792-0878.


Friday, May 1, 2009

The Catalyst Online is published weekly by the MUSC Office of Public Relations for the faculty, employees and students of the Medical University of South Carolina. The Catalyst Online editor, Kim Draughn, can be reached at 792-4107 or by email, Editorial copy can be submitted to The Catalyst Online and to The Catalyst in print by fax, 792-6723, or by email to To place an ad in The Catalyst hardcopy, call Island Publications at 849-1778, ext. 201.