EAT WELL,
BE WELL
HEALTH &
WELLNESS LETTER
SUMMER’S BOUNTY
AUGUST 2015
SUMMER’S BOUNTY:
ROAD MAP FOR CONSUMPTION
Conflicting health advice is enough to cause a confused consumer to avoid the land mines of
the fresh produce aisle and head towards the land of processed foods located in the interior of
the grocery store. But, before you throw your hands up in despair, use the map below to help
you eat the optimal amounts of vegetables and fruits to give you the most nutritional bang with
the lowest possible risk. Fruits and vegetables contain they keys to nutrient prevention – better to
learn your way to this destination than to be lost for the best health outcomes.
DESTINATION: VEGETABLES
How Does Your Vegetable Intake Compare to the Average?
A serving of low-starch vegetables contains ~ 30 calories, 5-10 grams of carbohydrate, 2
grams of protein and 1-4 grams of fiber.
Examples of serving sizes:
• 2 cups salad greens
• 1 cup broccoli, cauliflower, asparagus, zucchini, green beans or turnips
• ½ cup beets, carrots, rutabagas, tomatoes, tomato sauce, green peas, onions, garlic, bell
peppers, jicama, cooked greens
• ½ cup vegetable juice
How many servings do you consume per day? __________ or per week? ___________
If you consume more than 1.6 servings per day, you are eating more than the average
American.
Optimal Intake
ChooseMyPlate suggests different quantities for different ages and genders (details at http://
www.choosemyplate.gov/printpages/MyPlateFoodGroups/Vegetables/food-groups.vegetablesamount.pdf) but generally recommends ~ 2.5-3 cups of vegetables per day.
Antioxidant Achievers
The United States Department of Agriculture scientists analyzed antioxidant levels in more than
100 different foods, including fruits and vegetables. Each food was measured for antioxidant
concentration as well as antioxidant capacity per serving size. USDA chemist, Ronald Prior
says the total antioxidant capacity of the foods does not necessarily reflect their health benefit.
Benefits depend on how the food’s antioxidants are absorbed and utilized in the body. Yet, this
information can still help consumers add more antioxidants to their daily diet. Eating a variety of
different colors helps to ensure a greater variety of antioxidant consumption.
Top antioxidant vegetables include artichokes, potatoes, avocado, red cabbage, spinach, garlic
and broccoli.
Getting the Most with the Least……Pesticides
When available, affordable and possible, choose organic celery, spinach, sweet bell peppers,
cucumbers, cherry tomatoes, potatoes (most types), snap peas, leafy greens and hot peppers.
Feel comfortable with conventional sources of avocados, corn, cabbage, sweet peas, onions,
asparagus, eggplant, cauliflower and sweet potatoes.
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SUMMER’S BOUNTY
STRAWBERRY &
ORANGE SALAD
WITH MINT
(SERVES 8)
A perfect dessert after a
healthful barbecue!
Ingredients:
2 12- to 16-ounce baskets
strawberries, cleaned, hulled,
quartered
2 Navel oranges, peeled
and sliced
1 tablespoon honey
2 teaspoons finely chopped
fresh mint
Preparation: Combine all
ingredients in a large bowl;
toss to coat fruit. Cover and
refrigerate at least 1 and up to
4 hours. Spoon fruit into bowls
and serve.
BERRIES & YOGURT
WITH HONEY
(SERVES 6)
Ingredients:
1.5 cups fresh berries
(seasonal)
3 cups low fat Greek yogurt
1 tablespoon honey (try
wildflower or lavender)
2 tablespoons unsalted roasted
pistachios, roughly chopped
(optional)
Preparation: Toss fruit
with yogurt, drizzle with
the honey, sprinkle with the
pistachios; divide among 6
bowls and serve.
HEALTH & WELLNESS LETTER…EAT WELL, BE WELL
DESTINATION: FRUITS
How Does Your Fruit Intake Compare to the Average?
A serving of fruit contains approximately 60 calories, 15 grams of carbohydrate and
1-4 grams of fiber.
Examples of serving sizes:
•
•
•
•
•
•
½ large fruit (grapefruit, banana, cantaloupe, mango, small papaya)
1 medium whole fruit (apple, orange, pear, peach)
2 small whole fruit (apricot, plum)
1 cup berries or melon
½ cup unsweetened juice
2 tablespoons dried fruit
How many servings do you consume per day? __________ or per week? ___________
If you consume more than 1.1 servings per day, you are doing better than the average
American.
SUMMER’S BOUNTY
GRILLED ZUCCHINI
WITH CITRUS DRESSING
& CHERRY TOMATOES
(SERVES 4)
Ingredients:
2 tablespoons grated orange rind
3/4 cup fresh orange juice (about
3 oranges)
1/2 cup fresh lime juice
(about 3 limes)
3 tablespoons honey
2 teaspoons olive oil
Optimal Intake
1/2 teaspoon salt
ChooseMyPlate suggests different quantities for different ages and genders (details at
http://www.choosemyplate.gov/printpages/MyPlateFoodGroups/Fruits/food-groups.
fruits-amount.pdf) but generally recommends ~ 2 cups of fruit per day.
1/4 teaspoon crushed red pepper
Antioxidant Achievers
4 yellow squash, each halved
lengthwise (about 1 pound)
Top antioxidant sources include blueberries, cranberries, black berries, prunes,
raspberries, strawberries, cherries and plums.
Getting the Most with the Least…Pesticides
When available, affordable and possible, choose organic apples, berries, grapes,
peaches and nectarines.
Conventionally grown pineapple, mangoes, papaya, kiwi, grapefruit and cantaloupe
are acceptable and contain less pesticide residues.
In Summary
If “to eat or not to eat” is the question, “eat” is the answer. Whenever possible strive to
eat the minimum suggested numbers of servings of fruits and vegetables per day without
worrying about perfection. Identify which of the Antioxidant Achievers you like. Choose
fresh or frozen; eat them raw or lightly cooked instead of overcooked, fried or slathered
in sauce. Most importantly, spend time finding ways to enjoy them and do it daily. Some
resources to get you started down the fruit and vegetable path:
• 30 Ways in 30 Days to Stretch Your Fruit & Vegetable Budget http://www.cdc.
gov/nutrition/downloads/stretch_fv_budget.pdf
• 13 Shortcuts to Meet Your 5-A-Day Quota http://www.sparkpeople.com/
resource/nutrition_articles.asp?id=1795
• The Sneaky Chef is a website and series of books which focus on inserting
nutrient dense fruit and vegetable purees into healthy recipes http://www.
thesneakychef.com/
• How to Get All Your Fruits & Vegetables for $2.25 Per Day http://www.
eatingwell.com/nutrition_health/nutrition_news_information/how_to_get_all_
your_fruits_and_vegetables_for_225_a_day
For more information, contact us at [email protected]
4 zucchini, each halved
lengthwise (about 1 1/4 pounds)
Cooking spray
3 tablespoons thinly sliced
fresh basil
1 pound cherry tomatoes, halved
Preparation: Combine first 7
ingredients in a large zip-top plastic
bag. Add zucchini, and yellow
squash to bag. Seal and marinate
in refrigerator 1 hour, turning bag
occasionally. Prepare grill. Drain
vegetables in a colander over a
bowl, reserving marinade. Place
vegetables on a grill rack coated
with cooking spray, and grill for
8 minutes or until tender; turn and
baste occasionally with 3/4 cup of
the marinade. Place the vegetables
in a bowl; sprinkle with the basil
and lightly toss with the remaining
marinade and raw cherry tomatoes.
Source: Adapted from Cooking Light, June 2000
© 2015 Copyright Wellness Concepts™