Welcome to Diet and Fitness Podcast, a free audio podcast sponsored by Diet.com. This is your fit, fun, and fabulous host, Lady Diet, ready to give you the skinny on the latest diet, fitness, and health tips and news.

‘Tis the season for fresh produce, so today’s topic is about a very small fruit with big health benefits- the blueberry. This anti-oxidant packed fruit is not only delicious on its own or mixed in a cake or pie, it has important disease-fighting properties. So keep listening for info on the many health benefits of blueberries and ways to add more of them into your diet! The following helpful facts are courtesy of Shauna Schultz, a registered dietitian for Diet.com.

Your health can benefit by eating more tasty blueberries. Here’s why: The USDA ranked blueberries number 1 in antioxidant activity when compared to 40 other fresh fruits and veggies. Antioxidants play an important role in preventing cancer, heart disease and fighting the effects of aging. Blueberries are also a possible memory booster. They have been shown to slow age-related memory loss and improve concentration. These powerful berries are also a possible urinary tract infection fighter. Blueberries may also be a cholesterol reducer. Containing compounds that may help lower cholesterol.

The best part about blueberries is that they are filling yet low-calorie which may help you shed pounds. 1 cup contains 83 calories, 1 g protein, 21 g carbohydrate, 0 g fat, 1 mg sodium and 3.5 g fiber. The good news is that you only need ½ cup to count towards your daily fruit serving – so stock up! Here are some ways to add a splash of blue to your day:

• Top oatmeal or cereal with fresh blueberries and vanilla soymilk.
• Stir frozen blueberries into yogurt for a mock frozen yogurt!
• Toss blueberries into your salad and sprinkle with feta for a unique addition.
• Skip the chocolate syrup and top off low-fat vanilla ice cream with a dose of healthy blueberries.
• Add dried blueberries to homemade trail mix. Try almonds, walnuts, dried blueberries and golden raisins.
• Toss frozen blueberries into muffins and quick breads.
• Give your next smoothie a blue hue by adding frozen blueberries and try blueberry juice instead of orange juice.