HEALTHY LIVING. Eat Your Fruits and Veggies! WHY YOUR DAILY DIET NEEDS FRUITS AND VEGETABLES BEST FRUITS AND VEGGIES FOR YOUR HEALTH

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1 HEALTHY LIVING SEPTEMBER 2017 IN THIS EDITION: Eat Your Fruits and Veggies! WHY YOUR DAILY DIET NEEDS FRUITS AND VEGETABLES BEST FRUITS AND VEGGIES FOR YOUR HEALTH PORTION SIZES MATTER HOW TO PICK GOOD PRODUCE RECIPES Start your own fruit and vegetable garden! Learn how on page 4 A healthy diet and lifestyle start with healthy eating and fruits and vegetables play an important role. Experts recommend at least 5 servings of fruit and vegetables every day. This month s issue of Healthy Living gives you some reasons and tips on how to add more fruits and veggies to your diet. =

2 Why Your Daily Diet Needs Fruits and Vegetables Fruits and vegetables add vital nutrients to your diet, reduce the risks for heart disease, stroke, high blood pressure, and some cancers, while also helping you manage your weight when you substitute them for other foods. Unfortunately, half of the U.S. population doesn t eat even one cup of fruit or 1.5 cups of vegetables daily while the recommendation for those who engage in less than 30 minutes of moderate activity is really 1.5 to two cups of fruit and two to three cups of vegetables each day. One of the key nutrients in fruits and veggies is calcium, which is essential for healthy bones and teeth. It also ensures the normal function of your muscles, nerves, and glands. It doesn t matter whether you choose fresh, frozen, canned, or dried, fruits and vegetables are nutritious in any form. Fruits and veggies make a great choice for snacking think baby carrots, an apple, or banana instead of a high-calorie energy or candy bar. They are colorful, come in a variety of shapes, sizes, and textures, and are easy to consume on the go. Best of all, they re nutritious, delicious, and there s virtually an unlimited variety, so there s always something new to try. If you want organic, be sure to check the label. The USDA has a certification program that requires organic foods to be grown, handled, and processed in a certain way and when they are, they earn the right to carry a USDA Organic seal. Talk with your doctor about their recommendations on adding more fruits and vegetables to your diet, which ones, and how they should be prepared. (Sources 1-4) 2

3 Best Fruits and Veggies for Your Health So, you may be wondering, what are the healthiest fruits and vegetables? What can help you boost energy? What will help you shed a few pounds? Let s take a look. Energy: You probably won t be surprised to learn there are better, healthier alternatives to energy drinks and bars. A lot of foods can give you energy, but some are better at delivering the boost you need to take on the day (or your trip to the gym). Consider: Apples are basically the go-to healthy fruit. They offer an abundance of vitamins and minerals and can often deliver the quick burst of energy you need. Bananas deliver an instant pickme-up and they re usually readily available and inexpensive. Blueberries are great for helping you avoid the too-frequent post-lunch slump. They re low in sugar, but high in fiber, providing your body with the energy it looks for later in the day. Oranges are a great source of fiber, vitamin C, and antioxidants. Pumpkin seeds offer you protein, fiber, and healthy fats helping keep you feeling full and energized for a longer period. Weight Loss: If you re looking to shed pounds, there s no shortage of fruits and vegetables to help you in your efforts, including: Bell peppers may appear hearty (or even bulky), but they re 92 percent water and packed with antioxidants. Throw some on the grill or cut up some raw pieces for a snack. QUICK TIPS How to Pick Good Produce Cabbage is a terrific immune booster. You can bake it, enjoy it sautéed in stir-fry, pair it with sweettart apples, or add it to a salad with ginger vinaigrette. Cauliflower is a wonderful source of vitamins and it s full of cancer-fighting phytonutrients. Enjoy it baked, lightly steamed, raw as part of a salad, or as a rice substitute. Celery offers very low calories just six per stalk but its fiber can make you feel full. It also contains vitamins A, C, and K, so it s considered a vegetable superfood. Cucumbers are 96.7 percent water and are a fantastic addition to your raw vegetable spread or a salad. You might even consider a refreshing bowl of cucumber soup (check out the recipe on page 5!). To get the most for your money, it s important you be able to pick quality produce. Here are some tips for your next shopping trip: Grapefruit is a heart-healthy powerhouse, too offering vitamin C, potassium, pectin, and fiber. Red and pink varieties also offer you vitamin A. Lettuce is a diet-friendly food that packs a mere 60 to 70 calories per pound. You can choose red or green varieties and benefit from its calcium, iron, magnesium, sodium, and zinc, as well as vitamins A, B, C, E, and K. Veggies like broccoli, (cooked) carrots, and spinach are also useful choices to fight cancer. Experiment, and talk with your doctor about the best options for you. (Sources 5-9) Check out the fruit and veggie recipes on page 5! Pick brightly-colored asparagus stalks with compact tips. Choose avocados slightly soft to the touch, avoiding those with cracks and dents. Choose cabbage that feels heavy for its size. Pick cauliflower with tightly packed, creamy white florets. Choose corn with bright green husks and moist, not slimy, silk. Peel back the husk to ensure the kernels are plump. Choose fragrant tomatoes that feel heavy for their size, avoiding wrinkled skins. Buy produce when it s in season and you ll find more flavor at lower cost. (Sources 10,11) 3

4 Portion Sizes Matter It may sound a bit corny or even old fashioned to say you are what you eat. But, experts tell us it s true. If you don t take care of yourself and give your body what it needs (as it relates to nutrition and nurturing), you re headed for trouble down the road. If you re eating right, and developing heart-healthy and nutritious habits, congratulations - you re treating your body well! And if you re not doing it already, don t worry it s not too late. You can gradually improve the quality of your diet and get back on a path to improved health. But just how do you know the right amount of fruits and vegetables? We ve heard for years some of us for nearly all of our lives that it s important to aim for four to five servings each day. But what is the right serving size? And how much is too much or too little to meet the recommended guidelines? The American Heart Association makes these recommendations: Fruits One medium fruit = the approximate size of a baseball Fresh, frozen, or canned fruit = eat one-half cup Dried fruit = eat one-quarter cup Fruit juice = drink one-half cup Vegetables Raw leafy vegetable = eat one cup Fresh, frozen, or canned vegetable = eat one-half cup Vegetable juice = drink one-half cup Recommendations are based on a 2,000-calories-per-day diet. Juices can be part of a healthy diet, with one serving of 100 percent juice fulfilling the recommended daily serving of fruits and vegetables. It s important to be aware of added sugars and sodium, so avoid sweetened juice and juice drinks choosing 100 percent juice (or 100 percent juice and water) instead. (Sources 12-14) FUN FACT Growing Fruits and Veggies at Home For those of you with a green thumb or those who think you may have a talent for nurturing a home garden here are some fruits and veggies to add to your garden. Sweet corn, cucumbers, eggplants, cantaloupe, tomatoes, and watermelon are great warm season crops. Tomatoes, green onions, spinach (a cool-season crop), and squash or zucchini are good if you re considering a backyard garden. If that sounds too ambitious, or you have little space, start with some herbs. Do some research or visit your favorite home and garden store to learn which fruits and veggies will grow best in your climate. (Sources 15,16) 4

5 RECIPES OF THE MONTH Eat Your Fruits and Veggies CREAMY CUCUMBER SOUP 1 Tbsp. extra-virgin olive oil 2 cloves garlic, minced 1 small onion, diced 1 Tbsp. lemon juice 4 cups peeled, seeded, and thinly sliced cucumbers, divided 1½ cups vegetable broth, or reduced-sodium chicken broth ½ tsp. salt ¼ tsp. freshly ground pepper Pinch of cayenne pepper 1 avocado, diced ¼ cup chopped fresh parsley, plus more for garnish ½ cup low-fat plain yogurt BROWN BAG FRUIT MIX ½ cup apple, diced, unpeeled ½ cup banana, sliced ½ cup grapefruit sections, cut up 2 Tbsp. 100% grapefruit or pineapple juice 1/3 cup grapes, halved 1/3 cup pineapple tidbits, drained 1. Heat oil in a large saucepan over medium-high heat. Add garlic and onion; cook, stirring occasionally, until tender, 1 to 4 minutes. Add lemon juice and cook for 1 minute. Add 3¾ cups cucumber slices, broth, salt, pepper, and cayenne; bring to a simmer. Reduce heat and cook at a gentle simmer until the cucumbers are soft, 6 to 8 minutes. 2. Transfer the soup to a blender. Add avocado and parsley; blend on low speed until smooth. (Use caution when pureeing hot liquids.) Pour into a serving bowl and stir in yogurt. Chop the remaining ¼ cup cucumber slices. Serve the soup warm or refrigerate and serve it chilled. Just before serving, garnish with the chopped cucumber and more chopped parsley, if desired. Make Ahead Tip: Refrigerate for up to 4 hours. Per serving (4 servings): 169 Calories; 12 g Fat (2 g Sat); 5 g Fiber; 14 g Carbohydrates; 4 g Protein; 71 mcg Folate; 2 mg Cholesterol; 6 g Sugars; 879 IU Vitamin A; 17 mg Vitamin C; 99 mg Calcium; 1 mg Iron; 494 mg Sodium; 536 mg Potassium, Vitamin C (28% daily value). 1. Mix apple, banana, and grapefruit sections with juice. 2. Add grapes and pineapple. 3. Serve. Per serving (2 servings): 110 Calories, 0g Total Fat, 0g Saturated Fat, 1g Protein, 29g Carbohydrates, 0mg Cholesterol, 3g Dietary Fiber, 0mg Sodium. (Source 17) (Source 18) The Monthly Healthy Living newsletter is developed and written using industry-leading resources, research updates, and case studies. The content is provided for informational purposes only; we are not engaged in the practice of medicine, and the foregoing is not intended as medical advice nor is it intended to replace any medical opinion from medical professionals. We recommend you consult with your physician or a health professional regarding any issues contained herein. Sources: WXq1m4jyvIU , Branch Banking and Trust Company. All rights reserved. Insurance.BBT.com. 5