Bowl of Berries Lunch

Blueberries: The US Department of Agriculture ranked blueberries as the No. 1 fruit with anti-oxidant benefits, over 40 other fruits.  Blueberries fight off everything from a urinary tract infections to cancer, and contain anthocyanin,  which has mild antibiotic properties that are effective against intestinal bacteria that can cause diarrhea. 

Strawberries: One cup of strawberries contains over 100mg of Viatmin C, almost as much as a cup of orange juice, but with only 49 calories vs 110 for orange juice.  Vitamin C is vital, especially in the summer, as it provides natural sun protection. 

Blackberries: Blueberries are rich proanthocyanidins, an anti-oxidant that may prevent certain cancers and heart disease.  Because of their structure, they are also high in dietary fiber, which though important for digestive health, diets rich in fiber are associated with a reduced risk of breast and ovarian cancers and lower cholesterol.

Raspberries: Raspberries are a great source of dietary fiber with one cup delivering 32% RDV. They have a high concentration of iron, vitamins B and C, a natural anti-oxidant that helps reduce inflammation, but they also contain lutein, which is important for healthy eyes.

All of these berries in a bowl would make a great snack, but to make a quick, cool, and filling lunch, add any combination of the above over your favorite granola (3/4c), which will provide a good source of protein, low fat vanilla yogurt (3/4c) and low fat milk (1/2c), which will reduce the amount of yogurt needed, as though both are a good source of calcium, milk has fewer calories. 

One serving, which is a full meal, has approximately 417 calories, provides 29% of your daily dietary fiber, 53% of your calcium, and 43% of your Vitamin C.  Need it on the go?  Mix the yogurt, milk and berries in the morning (I actually prefer to mix mine ahead of time, as the yogurt gets infused with the flavors of the berries) and put your granola in separate container to preserve it crunch.

This is also my son's favorite lunch, but to make it a little more kid friendly, I exchange granola for his organic O's, which still provide a crunch, but are easier to chew and contain fewer calories.  I also do not add milk to his bowl, for although it reduces the dose of calcium, it makes it easier for him to get a bite that mixes all items together "like a big boy," which makes lunch mentally healthier for all!