ACTIVATE YOUR HEALTH Brought to you by Activate Healthcare 8 WAYS TO EAT MORE FRUITS AND VEGETABLES

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1 ACTIVATE YOUR HEALTH Brought to you by Activate Healthcare 8 WAYS TO EAT MORE FRUITS AND VEGETABLES That familiar refrain "Eat your vegetables!" still hasn't sunk in. Only about one in 10 adults in the United States eats the amount recommended by the current federal dietary guidelines. And we're not doing much better when it comes to fruit, according to a recent report from the CDC. A better bargain than you think Many people perceive fruits and vegetables as pricey. But the latest figures from the U.S. Department of Agriculture show that the average price for a one-cup serving of fruit or vegetables is only about 50 cents. Compared with a small bag of chips, a can of soda, or another nutrient-poor snack, produce is a real bargain. Here are eight suggestions to put more produce on your plate. 1. Keep track and make a plan. Take stock of how many fruits and veggies you eat now. Note the two exceptions for counting your daily tally: For raw leafy salad greens, two cups equal a cup of vegetables. For dried fruit, a half-cup equals one cup. A cup of 100% juice can count as one of your daily cups. But you're better off eating whole fruits or vegetables, which contain heartprotecting fiber, so go easy on that option. 2. Go for convenience. If peeling, chopping, and cleaning up feels like too much work, take advantage of pre-cut, pre-washed fresh fruit and vegetables, such as cubed melon or pineapple, baby carrots, celery sticks, and bagged salad greens. Super-market salad bars often offer a wide variety of veggies and fruits. Or pick up cooked vegetables from a restaurant. 3. Focus on frozen. Nutrition-wise, frozen vegetables are similar to perhaps even better than fresh. They're picked at the peak of ripeness and immediately flash-frozen, which helps retain their vitamins and phytochemicals, the naturally occur-ring substances in plants thought to Activate Healthcare activatehealthcare.com/onb 1

2 lower heart disease risk. Also, buying frozen helps avoid spoilage that can occur with fresh produce, which can be useful for people who have unpredictable schedules or who travel frequently. 4. Stay in season. Fresh fruit and vegetables tend to be less expensive when they're in season. For the freshest selection, seek out a farmer's market, or pick your own fruit and vegetables at an orchard or a farm. 5. Branch out. Try eating at least one new fruit or vegetable every week. Challenge yourself to "eat a rainbow" by adding as many different-colored fruits and vegetables as you can to your diet: red peppers, oranges, butternut squash, spinach, blue-berries, and purple cabbage. 6. Add on extra flavor. Make your steamed vegetables more flavorful by topping with one or more of these: + olive, nut, or sesame oil + chopped, toasted nuts + Parmesan or feta cheese + fresh, minced herbs or a dried herb and spice blend. 7. Try dips and spreads. Dunk cut-up broccoli, peppers, or carrots into hummus, guacamole, or your favorite salad dressing. Slather nut butter on apple or banana slices. Dip orange slices or strawberries into melted dark chocolate. 8. Sip soups. Vegetable-rich stews and soups are an easy way to eat a variety of vegetables. In the summer, try cold soups like gazpacho or fruit soups made with berries or melons. Source: Harvard Health Publishing / Harvard Medical School Activate Healthcare activatehealthcare.com/onb 2

3 ACTIVATE YOUR HEALTH Brought to you by Activate Healthcare WHY ARE VEGETABLES IMPORTANT TO THE HUMAN BODY? "Eat your vegetables!" It's a directive you've likely heard your whole life, since Mom served a side of broccoli with your meatloaf or mac-and-cheese. Now, it's the medical experts who encourage you to add more veggies to your diet, with the American Cancer Society advising at least five servings of fruit and vegetables per day for good health. The Harvard School of Public Health goes even further, recommending nine servings of vegetables and fruits each day. It's enough to make you wonder exactly why vegetables are so important to human health. Vitamins and Antioxidants One of the main health benefits of vegetables is their high nutrient content. Vegetables are loaded with vitamins and minerals that contribute to growth and the maintenance of good health. For example, the U.S. Department of Agriculture notes that many vegetables are high in potassium, which is important for healthy blood pressure. Various vitamins, such as C and A, help keep eyes, skin, teeth and gums healthy, fight infection and promote wound healing. Perhaps most importantly, vegetables are rich in a particular group of nutrients called antioxidants, which fight cellular damage and help prevent heart disease, cancer, Parkinson's disease, atherosclerosis, heart attack and Alzheimer's disease, says the Linus Pauling Institute. Fiber Another substantial benefit of vegetables is dietary fiber. Fiber is an important nutrient found only in plant foods. As part of a healthy diet, fiber helps scour bad cholesterol out of your arteries, thus Activate Healthcare activatehealthcare.com/onb 3

4 lowering your risk of heart disease, says the USDA. Fiber also keeps your digestive system running smoothly, helps control your blood sugar levels and may help prevent cancer. Diet-friendly Characteristics Vegetables are also a boon to dieters. Because they are generally low in fat and calories, you can eat a lot of them without gaining weight. If you substitute vegetables for other, higher-calorie foods in your diet, you'll slash your calorie and fat intake, making weight management easier. The fiber in vegetables also helps you manage your weight. Fiber makes you feel fuller for a longer period, helping you eat less overall and aiding with weight loss or maintenance. Considerations Some vegetables are healthier than others. The Harvard School of Public Health states that potatoes which many people consider a vegetable actually do not count toward your daily recommended servings of vegetables. Instead, potatoes, and often corn as well, are starchy foods more akin to a grain serving than a vegetable serving. When choosing vegetables, keep in mind that, in general, brightly colored vegetables are higher in nutrients than less vivid choices. For example, spinach contains many more vitamins and antioxidants than iceberg lettuce. If you have questions or concerns regarding your diet or vegetables for good health, consult your physician or a registered dietitian for more recommendations. Source: livestrong.com Activate Healthcare activatehealthcare.com 4

5 ACTIVATE YOUR HEALTH Brought to you by Activate Healthcare 5 EASY WAYS TO ADD FRUITS AND VEGETABLES TO DINNER Fruits and vegetables contain vitamins, minerals, and other nutrients that are essential for good health. That's one reason why a plant-based diet that includes lots of fruits and vegetables can lower your risk of developing life-threatening diseases such as heart disease, diabetes, and some cancers. And when you pile on the produce, there's less room for the unhealthy foods, too. Dinner is typically the largest (and latest) meal of the day, and it's a good opportunity to make sure that you meet your daily quota for fruits and vegetables. Here are five easy ways to work more produce into dinner. 1. Roast vegetables. Roasting is a great way to let the deep, rich flavors of vegetables shine through. Bake cut vegetables at 375 F for 20 to 25 minutes or until they're lightly browned. You can roast any vegetable from mushrooms, onions, eggplant, and zucchini to tomatoes, broccoli, and carrots so don't limit yourself. Enjoy roasted veggies as a side dish, or toss them into pasta dishes and other recipes. 2. Poach veggies in low-sodium chicken broth and white wine. To poach, boil enough liquid to cover the vegetables. When it boils, add the vegetables. Turn down the heat to just below boiling and cook the vegetables for about five to seven minutes, until they're brightly colored and tender-crisp. Add garlic, basil, or tarragon for a flavor bonus. To retain nutrients, keep a watchful eye on the pot or set a timer so you don't overcook. 3. Smuggle fresh-cut vegetables into main dishes. Try adding mushrooms, peppers, zucchini, onions, or carrots into pasta sauces, casseroles, soups, stews, scrambled eggs, and chili. Activate Healthcare activatehealthcare.com/onb 5

6 4. Have a salad with dinner most days. Starting with a salad can help you consume fewer calories at the meal, as long as the salad is no more than 100 calories. A healthful salad consists of about 3 cups of dark-green leafy lettuce, 1 2 cup carrots, a tomato, 1 4 cucumber, and tablespoons of low-calorie dressing. Try tossing in some petite peas, onions, celery, or peppers for an extra boost of nutrients. 5. Choose fruit fresh or frozen, stewed or baked for dessert. It all counts toward your daily produce quota. Dried fruits are healthy but high in calories, so eat them sparingly. Source: Harvard Health Publishing / Harvard Medical School Activate Healthcare activatehealthcare.com/onb 6