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These are great for summer parties! 2 c. plain yogurt 1 c. bananas, strawberries, blueberries, etc. 1/2 c. orange or apple juice Blend fruit or berries; add yogurt and juice; mix. Pour into popsicle molds or small paper cups. Freeze. If using cups, insert popsicle stick when partially frozen.


Black bean tacos are one of my children’s favorite meals. I use canned black beans and grind up carrots, celery and onions to cook with them. I flavor them with taco seasoning and we’re good to go.


Prevention and treatment of constipation is individual, and it generally involves a more comprehensive approach to diet rather than focusing on one particular type of food. All fruits do contain fiber and are one component of a healthy dietary approach to preventing and treating constipation. General guidelines for preventing and treating constipation include:


  • Eat a variety of both fruits and vegetables and meet recommendations for intake: 3 ½ – 4 ½ cups per day for moderately active adult females; 4 ½ -5 cups per day for moderately active males.
  • Eat foods whole grains such as 100% whole wheat breads, whole grain cereals (such as Shredded wheat), and unprocessed grains like brown rice, whole barley, etc.


  • Drink plenty of fluids.


If constipation is a chronic problem for you, it is recommended that you discuss this with your physician.




Dehydrating fruits removes only the water and retains all the important nutrients. Dried fruit is a great way to get more fruit in your diet. It is easy to pack and carry. Just keep an eye on the calories as they are higher in calories ounce by ounce then the fresh version!




For many juices, the nutritional information available on a label of a commercial juice would give you an idea of the specific nutritional content.  You could also look up the amounts of the exact fruits and vegetables that you are juicing to get an approximate value of the nutritional content for what you are consuming.  The nutritional content of some fruits and vegetables can be found on this site.  Keep in mind that your actual fiber intake will probably be lower since most juicers strain out the pulp, but the nutrient content should be close.  Perhaps a good juicing manual would be able to provide more specific nutrient information for juiced fruits and veggies.



Because of decreased fiber being associated with juicing, I would recommend that you continue eating fruits and vegetables in other forms as well: fresh, frozen, canned and dried, in order to maintain your fiber intake.  Juicing is a great option but don’t forget importance of consuming whole fruits and veggies too!  Happy juicing!




Cooking times for all potatoes, including sweet potatoes will vary depending on the size of the potato.  Generally, they are baked in the oven at 350 degrees, and a medium potato (about 3 inches long) will take about 45 minutes to 1 hour.  You can test for doneness by inserting a fork in the potato.  It is done when the fork slips into the potato easily.  Potatoes can also be cooked in the microwave.  Again, cooking times will vary depending on the size of the potato and the wattage of the microwave.  A medium potato can take about 8-12 minutes in the microwave.   




I recommend that you contact a registered dietitian (RD) who can help you with meal planning for diabetes.  Your physician may be able to refer you to a dietitian, or you can locate a one in your area at You may also want to check out the American Diabetes Association web site:




Corn chips do not count as a vegetable (but the salsa you might dip them into does!).  They are made from a variety of corn that is actually a grain, not a vegetable.  There are many different forms of corn – blue corn, maize, popcorn, sweet corn, to name a few.  It is sweet corn that is eaten as a vegetable.  Sweet corn is a variety of maize that has naturally altered genetically from field corn and is picked when immature.  It contains more sugar and water than the forms of corn that are used as grains.





The recommended amounts of fruits and vegetables are based on a person’s sex, age and physical activity level. To find out how many fruits and vegetables you need each day, click here. It is important to eat a wide variety of fruits and vegetables everyday for good health.  they provide important nutrients, including vitamins A and C, potassium, and fiber, to name a few.  It you eat fruits and veggies in place of high calorie, low nutrient foods, they can help with weight loss or maintanence.  Almost half of what you eat each day should be fruits and veggies.


Frozen vegetables are typically processed just after harvest, so their nutrients are "locked in" at the peak of freshness. The same holds true for canned vegetables. Fresh fruits and vegetables are best when consumed while they are still fresh and not wilted. Almost half of what you eat during the day should be fruits and veggies, and whether they are canned, frozen, fresh, dried, or juiced doesn’t matter. For more fruit and veggie nutrition information, click here.



The Expert: Dr. Elizabeth Pivonka, a mother of two and a registered dietitian, shares years of experience in getting people to eat more fruits and veggies.
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