Summer 2017 Newsletter
Fruit & Veggies and your Kidney Health
Choosing the right fruits and vegetables to eat can keep your kidneys and your body healthy. Here are some tips to help you choose wisely.
Tip #1: “Healthy” fruits are not always as healthy as they seem.
Dried fruits contain more calories and sugar per serving than fresh fruit. Although they make for an easy snack to eat when you are on the go, the calorie count in these tasty snacks can be higher than some desserts! Make dried fruits a special occasion snack and stick with fresh fruits for your daily serving.
Juicing is not always a healthy way to get your daily fruit servings. It removes the fiber, and health benefit, from the fruit. This is important because fiber can create a full feeling in your stomach, which can make you less likely to eat an unhealthy snack later in the day. In addition, without the fiber, you absorb all the sugar more quickly than you would have if you had eaten the fruit whole. Bite, slice or chop your fruit; don’t juice.
Tip #2: “Superfoods” are good for you, but not magical!
Some people consider “superfoods” to be foods that are unusually high in nutrients such as antioxidants and vitamins. These foods will not cure cancer or diabetes, but they are a vital part of a healthy diet. The National Kidney Foundation suggests including the following fresh fruits and vegetables, “superfoods,” as part of a healthy and kidney friendly diet:
Blueberries: rich in vitamin C, K, and magnesium. Many scientific studies have linked blueberries to health benefits. Moreover, they taste good in just about anything.
Kiwifruit: high in vitamin C, potassium, fiber, and antioxidants.
Kale: rich in vitamin A, C, K, fiber, and calcium. An acquired taste for some, kale is a great way to incorporate these vitamins and minerals into your diet.
Broccoli: rich in vitamin A, C, K, calcium, potassium, and folate. Steam it. Roast it. Grill it. Marinate it. It’s delicious.
Tip #3: A healthy diet of produce can help keep your kidney stones away.
To help prevent kidney stones, your diet should consist of a high fruit and vegetable intake, lots of water and a limited amount of salt and processed meats. By eating healthy foods to prevent kidney stones, you are also improving your overall health and wellbeing.
Finally, if you suffer from kidney disease, increasing your fruit and vegetable intake can help manage acid build up in your blood. Remember, many of these foods are high in potassium. If you are on a low potassium diet, discuss this increase with your nephrologist.
Spring Quinoa Salad
– 1/2 cup of uncooked tri-colored quinoa
– 1/2 cup of uncooked regular quinoa
– 2 cups of No Sodium vegetable broth
– Juice of 1 lime
– 6 green onions, thinly sliced
– 1 purple (or regular) carrot, diced
– 1 jalepeno, diced
– ½ cup basil, sliced into ribbons
– 12 ounces of No Sodium black beans (canned or from scratch), drained and rinsed
1. Rinse the quinoa over a fine mesh strainer.
2. Combine quinoa & broth in a sauce pan and bring to a boil. Cover & simmer for 15-20 minutes until the water is absorbed.
3. Remove from heat and let quinoa cool to room temperature.
4. Combine the remaining ingredients with a pinch of salt and the cooled quinoa and serve.
Taylor recently joined Carolina Nephrology as a Certified Nursing Assistant. She graduated last May from Tri-County Technical College where she received her CNA degree. At Carolina Nephrology, Taylor enjoys interacting with her patients on a daily basis and taking care of their specific needs. She loves that her job allows her to make and maintain personal relationships on an everyday basis. You can find Taylor on the lake with her friends and family or spending time outdoors when she is not at work.
2017 Upstate Kidney Walk
The 2017 National Kidney Foundation’s Upstate Kidney Walk took place on Sunday, April 2nd at Fluor Field in downtown Greenville. Carolina Nephrology’s team raised $13,800 through sponsorships and fundraising. Funds will help support free kidney health screenings, research, educational sessions, and patients and their families who are at risk. Thank you to everyone who participated and made this year’s walk a success!