Health Coach Q & A
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Which vegetables and fruits are beneficial to maintain good kidney health?
That’s a good question! Before addressing it, let’s remember that we cannot give medical advice - this is just some general nutritional information, not medical advice. If you or a loved one have a specific kidney condition (like chronic kidney disease) or you are trying to specifically prevent a condition, it is incredibly important to talk to a doctor or a renal dietitian. This is because specialized kidney diets often require carefully tracking specific nutrients like potassium, phosphorus, and sodium.
For general kidney health, the goal is to eat foods that protect your blood vessels, reduce inflammation, and don't overload your body with waste. Eating a diverse mix of whole fruits and vegetables helps manage your blood pressure and blood sugar, which are the two most important factors for long-term kidney protection.
Instead of focusing on a few specific single “superfoods” or “super fruits and vegetables,” aiming for a colorful plate can be a better general approach. Here are some reasons.
- Different colors provide different antioxidants: Including blue, purple, red, green, orange, and yellow foods can give a wider variety of benefits than just having a few types of fruits and vegetables.
- Fiber supports overall filtering: A variety of fiber-rich plant foods helps your digestion and metabolism, taking some of the heavy lifting off your kidneys.
- It’s more interesting: when you have a wider variety of fruits and vegetables regularly, your daily diet can be more interesting - and more sustainable.
How much of each fruit and veggies should we eat to get 7-8 total?
To hit a target of 7 to 8 total servings of fruits and vegetables a day, think about having 4 cups a day. That might include 1-1 ½ cups of fruit, and 2 ½-3 cups of vegetables. In general, a serving size is about ½ cup, or about 1 small piece of fruit (like a small apple or small banana), or ½ large piece of fruit (like ½ a large apple). For greens like lettuce or raw spinach, a “serving” is about 2 cups.
It can be easier to reach your fruit and vegetable goals if you spread them out throughout the day. Here are two examples.
Sample Day 1
- Breakfast: Add ¾ cup of berries or 1 small banana to oatmeal or cereal
- Lunch: Bean and vegetable soup, small salad
- Dinner: Chicken or fish stir fry with vegetables, watermelon
- Snacks: ½ cup baby carrots with peanut butter, 2 tangerines
Sample Day 2
- Breakfast: Eggs with spinach and tomatoes
- Lunch: Wrap on whole-grain tortilla with sprouts, tomato slices, and bell pepper strips
- Dinner: Tuna casserole with whole-grain noodles and broccoli, grapes
- Snacks: ½ large apple with low-fat cheddar cheese, grape tomatoes and ½ ounce walnuts
Another strategy is to aim to fill half your plate with fruit or vegetables at each meal and snack. That way, you don’t have to count throughout the day!
I eat a bowl of salad every day. How do I count each of the items I add?
Since you eat a salad every day, you are likely hitting multiple servings in just that one bowl! Here is exactly how to count the items you add:
Step 1: Count the greens. If your bowl starts with a large pile of lettuce, spinach, or kale that equals about four big handfuls, that’s about 2 servings.
Step 2: Count the toppings. Because salad toppings are usually chopped up small, you can add them together. Think of ½ cup of a topping - like tomatoes, cucumbers, mushrooms, or other vegetables - as a serving.
For example:
- If you add a handful of sliced cucumbers (1/4 cup) = 0.5 servings
- If you add a scoop of cherry tomatoes (1/4 cup) = 0.5 servings
- If you add some shredded carrots (1/4 cup) = 0.5 servings
When you total it up, a single, hearty loaded salad can easily equal 3 to 4 total servings toward your daily goal!
What are your thoughts on natural juice/fruit popsicle for a treat at night?
That’s a great question! These sweet treats can be nutritious choices to replace sugary, low-nutrient options!
- It satisfies cravings without added sugars and saturated fat
- It has portion control, unlike a tub of ice cream
- It can add nutrients like vitamin C, fiber, and potassium.
- It can help you reach daily goals for fruit!
Here are some tips to make your treat do even more for you.
- Plan for it and log it - even night-time treats count, so it’s best to log them!
- Consider having them with a small amount of protein to keep them from spiking blood sugar.
- Keep portions controlled - some research suggests that about 150 calories might be a reasonable amount for an evening snack.
