Americans live such busy lives that many people are taking vitamin pills and other supplements to try to get what they are missing by not eating a varied diet.

The problem with this approach is that pills are expensive, you have to remember to take them, they do not satisfy the need to eat something tasty and they may not provide the same benefits as eating good food.

For example, Vitamin C and vitamin E are antioxidant vitamins that have been shown to reduce the risk of heart disease, cancer and other diseases related to aging when they are eaten in foods but not when taken as pills. The theory from researchers is that antioxidant activity is enhanced by other substances in foods that are not included in pills.

With all the fresh produce available now, it is easy and appealing to eat what is good for you rather than taking pills. A locally grown fruit, native to North America, is rated higher in antioxidant activity by the U.S. Department of Agriculture than any other fruit or vegetable. It is at its peak in the month of July and is as close to you as the nearest farmers market, farm stand or grocery store. It takes no preparation to eat, cook or freeze and makes a delicious snack or addition to a meal.

Did you guess that blueberries are the “superfood” being described?

Blueberries are high in antioxidants and other beneficial substances. Thanks to the high fiber and water content, blueberries are low in calories (40 calories in 1/2 cup, which is considered one fruit serving on the Food Pyramid). The blue color comes from anthocyanins, which help prevent damage to cells and tissues, improve brain function and reduce the development of macular degeneration, the leading cause of blindness in this country. The antioxidants and fiber in blueberries also help reduce the risk of heart disease and cancer. As is the case with cranberries, blueberries are recommended to help reduce the incidence of urinary tract infections.

Now is the time to stock up on fresh blueberries to eat any time of the day. At breakfast, use them on cereal or in pancakes and waffles. For lunch, include blueberries in yogurt parfaits or fruit salads. At dinner, serve them for dessert on low fat ice cream, frozen yogurt or pudding. For an easy snack any time, eat them plain! Blueberries also can be frozen and used later in baked goods and smoothies.

The following recipe offers a healthy alternative to an ice cream cone and is a favorite with kids and adults alike. Come to the Cornell Cooperative Extension table at Auburn farmers market Thursday, July 24, for a refreshing treat in a cone.

Tip of the week:

If you are watching your child or grandchild play a team sport, get some exercise yourself by walking around the field during the game.

Christine Gutelius, MA, RD, CDN, is a nutrition resource educator with the Eat Smart NY program at Cornell Cooperative Extension of Cayuga County.

Dressed-Up Fruit Salad

1 pint blueberries, rinsed

2 medium bananas, peeled and sliced

20-ounce can pineapple tidbits, drained

4 ounces low fat flavored yogurt (regular or no added sugar)

8 plain waffle cones

Stir fruit and yogurt together. Serve in waffle cones.

Note: Strawberries, grapes or canned fruits (drained and cut in small pieces) can be substituted for any of the fruits listed in the recipe.