March is Nutrition Month

Transcription

1 March is Nutrition Month Can Diet Play a Role in Cancer Prevention? A Dozen Ways to Get More Fruits and Veggies A Smart Diet for Healthy Eyes Dr. Oz video: Digital Eye Strain Source4Women: Food Labels 101 March Dare: This month's prize is a $400 gift card! Monthly Health Tip Monthly Recipe Can Diet Play a Role in Cancer Prevention? Check out the latest on what foods may help prevent cancer. How much do your daily eating habits affect your risk for cancer? Probably more than you think. Along with quitting smoking and exercising regularly, the best way to cut your risk of cancer is to eat well and watch your weight. Your lifestyle habits, including how you choose to eat, are under your control. Here are some eating tips based on the latest cancer prevention guidelines: Increase servings of fruits, vegetables, beans and whole grains.

2 Research consistently shows that a diet high in antioxidant-rich plant foods may offer protection from several types of cancer. Whole, plant-based foods provide a wide array of vitamins, minerals, fiber, antioxidants and phytonutrients. These are plant compounds that have been shown to help fight disease. Experts do not know which of the many compounds in these foods are most helpful, so a wide variety of all types is best. Look for fruits and vegetables of varying colors and flavors. Wash them thoroughly first. Try different types of whole grains such as barley, quinoa and bulgur. Add beans to soups and salads. Toss raw nuts into casseroles or cereal. Choose whole foods over supplements. Don't rely on supplements to protect against cancer. They do not give you the same benefits as a healthy diet. A whole foods diet (with limited amounts of processed foods) is also helpful for weight control. Obesity is a known cancer risk. Experts believe that it is the combination of vitamins, minerals and phytochemicals in whole foods that contribute to cancer protection. They don't think it's the isolated compounds in a supplement that help. Get enough calcium and vitamin D. Several studies have suggested that foods high in calcium and vitamin D may help cut the risk for some types of cancer. But a high calcium intake, mainly through supplements, has been linked with higher risk for prostate cancer. Both men and women should try to get the recommended levels of calcium mainly from food sources. More research is needed to define the best levels of intake and blood levels of vitamin D to reduce cancer risk. A balanced diet, supplements and limited sun exposure are usually the best methods of getting vitamin D. Limit red and processed meats. A diet that is high in red meats and processed meats (cured, smoked and salted) may raise our risk of certain types of cancer. Experts say this may be due to nitrites. These are preservatives that are added to many luncheon meats, hams and hot dogs to maintain color and to prevent bacterial growth. Methods of cooking meats at very high temperatures (frying, broiling, or grilling) may create cancer-causing compounds that can increase risk. A Dozen Ways to Get More Fruits and Veggies You've heard the mantra - get at least five servings of fruits and vegetables a day. In reality, you should aim for five to nine servings. Sadly, the typical American eats only about one serving a day. Think it's hard to work in all those fruits and veggies? First, consider that any of the following equals one serving: 1/2 cup of cooked vegetables 1 cup of raw vegetables 1 small piece of fruit 1/2 cup diced fruit 4 oz. 100 percent juice Have you ever measured 1/2 cup of cooked broccoli? It's quite a small amount. Next time you have vegetables, take out a measuring cup and see for yourself. Follow the easy suggestions below and you'll have your fruit and veggie intake up in no time. Along with feeling less hungry, you'll also get loads of vitamins and minerals.

3 Fruit Top your cereal with apples, bananas, berries or raisins. Pack an apple, pear or Clementine to take for a snack at work. Add some berries or sliced banana to your low-fat yogurt. Snack on a handful of dried fruit (raisins, apricots, cherries, prunes) mixed with 2 tablespoons of nuts or seeds. Make a fruit smoothie by blending frozen fruit (berries, bananas, mango) with low-fat milk and yogurt or with orange juice. Mix strawberries, blueberries, kiwi, mangos, grapes or apples into green salads or chicken salads. Vegetables Create veggie-based meals like winter squash stuffed with brown rice. Puree veggies in a blender and add to soups. Pop a bag of frozen veggies in the microwave or heat on the stove. Use bagged lettuce or spinach for a quick and easy salad. Sauté a large zucchini and a container of sliced mushrooms and add to your favorite pasta sauce. Pack some raw veggies, like mini carrots, celery strips and grape tomatoes into a plastic bag and bring to work. A Smart Diet for Healthy Eyes A low-glycemic-index diet has long been touted as a way to avoid blood sugar problems. But it seems this approach to eating may help keep your eyes in good standing as well. Did you know? High-glycemic-index sugars are not only tough on your blood sugar but may be bad for your eyes, too. In a study, people who took a low-glycemic-index approach to their meals had a lower risk of both early and advanced age-related macular degeneration -- a common sight stealer among older adults. How Low Can You Go? To follow a low-glycemic-index diet, you need your meals to be centered around foods that have a modest effect on your blood sugar. High-fiber foods are one example. They are digested slowly and therefore have a smaller impact on blood sugar than highly refined carbs. The Usual Vision Suspects In addition to eating a low-glycemic-index diet, you can further protect your vision by including certain sight-saving nutrients in your meals. People who ate a low-glycemic-index diet and also got plenty of zinc, lutein, zeaxanthin, vitamins E and C, and omega-3 fatty acids had the lowest risk of age-related macular degeneration. Better Health with Dr. Oz: Digital Eye Strain. Check out the video library on the Better Health with Dr. Oz section of the uhc.com website! In these short videos, best-selling author and host of The Dr. Oz Show, Dr. Mehmet Oz, provides practical, easy-to-follow advice on a variety of health topics. To view the program click here:

4 Source4Women Online Seminar: Food Labels 101 Kathleen Zelman, MPH, RD March 10, 2015, 12:30 p.m. ET, 11:30 a.m. CT, 10:30 a.m. MT, 9:30 a.m. PT Good nutrition is generally the foundation of your health and it all starts in the grocery store. Stocking your kitchen with the most nutritious foods is important to help you and your family members get all the nutrients needed for growth, development and good health. Join us for this enlightening seminar that is designed to increase your understanding of how to choose the healthiest foods, read food labels, decipher label claims and interpret nutrient percentages. We will also discuss what the new food labels will look like. To register for an upcoming Source4Women seminar, visit and click on "Online Seminars & Events." All seminars are recorded and archived for viewing after the live seminar date. We Dare You This March! March is nutrition month and that means a whole new set of dares from UnitedHealthcare! 1. We dare you to share a photo of your healthy breakfast 2. We dare you to take the nutrition quiz 3. We dare you to watch our "How to Read Food Labels" video and share your opinion Check them out here for your chance to win great prizes! Health Tip: Re-think Your Drink Are you drinking your calories? You don't have to give up your favorite beverages. Just be sure to count the calories you are drinking since they can really add up. Try switching to low or no-calorie beverages or to a smaller size. And remember to drink plenty of water, the natural zero-calorie beverage! Monthly Recipe: Deviled Eggs with Tuna Yield: 3 servings

5 Ingredients: 6 large eggs, hard-boiled with shells removed 1 can (7 oz.) chunk white tuna, packed in water 1 Tsp prepared Dijon mustard 2 cloves garlic 3 Tbsp lime juice Salt and pepper to taste 1/4 cup fresh parsley Preparation: Slice the eggs in half lengthwise and carefully discard three of the six yolks. Reserve the other three. Set egg white hollows aside. Drain the canned tuna, removing excess water by pressing it with the back of a spoon against the colander. Process the tuna, egg yolks, mustard, garlic, lime juice, salt and pepper in a food processor to a puree. Adjust seasoning. Spoon or pipe the tuna mixture into the hollowed eggs. Garnish with parsley and serve at room temperature or chilled. Nutrition Facts: Calories: 165 Fat: 6g Cholesterol: 210mg Sodium: 195mg Carbohydrate: 3g Protein: 25g Recipe Source: myoptumhealth 2015, UnitedHealthcare. Please contact your employer if you do not wish to receive these notifications.