Ready to book your Personal Trainer?
Contact Us

About Fruits by Tanya Rosen- Waterfront Center Event

Visiting the Waterfront Center on February 10th, 2020, was a wonderful experience where I was able to present some insight into fruits and their benefits.

Common mistakes people make with fruit consumption:

-Overdoing amounts


-Not balanced

-No variety

-Being fooled by fakers (fruit leather, juice, dry fruit, etc.)

Watch out for:

Syrup, corn syrup, artificial sweeteners, more than one ingredient, things you can’t pronounce.

Benefit of fruits:

-Keep you full with few calories

-The fiber found in fruits and vegetables may reduce the risk of heart disease.

– Fiber is also important for regularity since constipation is an issue as you get older.

–  Fiber aids in cholesterol reduction and contributes to heart health.

TIP: Keep the peel on. Don’t peel or juice or overcook.



Vitamin A:

Vitamin A boosts the immune system and eye health issues

  • Bright orange: carrots, sweet potatoes, pumpkin
  • Tomatoes and tomato products: tomato sauce, purée and red sweet pepper
  • Leafy greens: spinach, collards, kale, lettuce
  • Mango, cantaloupe, apricots, grapefruit



Vitamin C:

  • Citrus fruits and juices: kiwi, strawberry, guava, papaya, cantaloupe
  • Broccoli, peppers, tomatoes, cabbage, brussels sprouts, potatoes
  • Leafy greens such as romaine lettuce and spinach


  • Cooked dry beans and peas
  • Oranges and orange juice
  • Deep green leaves like spinach and mustard greens




Great for those who are struggling to maintain their blood sugar levels or who have high cholesterol.

The soluble fiber they contain can help lower cholesterol and slow the uptake of glucose.

  • Baked white or sweet potato
  • Banana
  • Dry fruit
  • Honey dew
  • Melon
  • Tomato products
  • Apples

Antioxidants and vitamin C:

  • Leafy green vegetables
  • Salmon
  • Halibut
  • Tuna
  • Mackerel
  • Sardines

Are all high in omega 3 fatty acid levels, making them good for the heart and brain.

  • Beans nuts flax seeds and healthy oils- substitute for the above.

Choline which is a B vitamin that benefits memory and encourages stress management:

  • Asparagus

Lycopene can protect against prostate cancer

Dark chocolate

Full of antioxidants which may help prevent heart attacks, lower blood pressure and decrease the risk of stroke.

Reminder: in moderation


Can reduce the risk of Alzheimer’s disease, heart and respiratory diseases, stroke, diabetes and infections.

Greek yogurt

Full of protein and digestion friendly probiotics.

Plenty of calcium for bone health.



Anti aging fruits


Boost memory

Why? The antioxidants found in them.

Alternatives: blood orange and grapes


Heavy on the carotenoids which is linked to reducing the risk of cancer and heart disease.

If you add vitamin C and E, it’s an effective tool for helping reduce the oxidation of cholesterol in your arteries, or in simple language: you’ll be less likely to have a heart attack.


Great source of vitamin C and E which strengthens your immune system.

This way you’re less likely to get sick which is harder when you’re older.

Alternatives: Guava, papaya and berries


Americans get only half the fiber they need.

Seniors need it even more because of constipation.

Pears have lots of fiber.

Alternatives: Apples, raspberries, bananas, figs


Potassium found in bananas helps to keep blood pressure low so that your heart beats as it should.

Also good for bringing down blood pressure.

Helps with sleep because of the combo of potassium and magnesium which is a muscle relaxant.


Vitamin C


Vitamin C is believed to help strengthen lungs, so citrus fruits and berries are another great option for your lungs.


In a recent British study, researchers found that people who eat at least five apples a

week deal less with wheezing, asthma and other lung complaints. This is due to certain flavonoids present in the fruit.


Grapes are high in resveratrol which is believed to aid in longevity. They also provide

benefits relating to cardiovascular health and anti inflammation.

Berries also have resveratrol.


  • Grapes/red wine:

Colon cancer

Lung cancer

Breast cancer

Ovarian cancer

Non-Hodgkin lymphoma

  • Olive oil:

Breast Cancer

Colon Cancer

Prostate cancer

Endometrial cancer

Pancreatic cancer

Bladder cancer



Lung cancer

  • Pomegranates:

Prostate cancer

Colon cancer

Breast cancer

Esophageal cancer

  • Barley:

Lung cancer

Brain cancer

Skin cancer

  • Wheat:

Colon cancer


Breast cancer

  • Dates:

Breast cancer

Prostate cancer

  • Figs:

Colon Cancer

CLICK HERE For the PDF version