On the Menu: WEEK ONE1 YOUR RECOMMENDATIONS FOR WEEK ONE ARE: 1 Read the following articles of interest: • Color Your Plate • Try It, You Might Like It • Make it Count 2 Complete the following activities for Week one: • Fill out the “Do You Eat Your Fruit and Veggies?” self-assessment inventory. • Track your fruit and vegetable intake for one week to determine how many servings you typically eat each day. Use the Daily Tracking Log below. • Try one new fruit and vegetable. • Consider making one of the delicious recipes provided in this packet. Daily Tracking Log Determine your usual fruit and vegetable intake during Week one. How many daily servings do you typically eat? Check off each serving of fruits and vegetables you eat each day. (each circle represents one serving) MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

TOTAL # TOTAL # TOTAL # TOTAL # TOTAL # TOTAL # TOTAL #

* See page 3 for sample serving size. MY AVERAGE SERVINGS PER DAY ARE:

COPYRIGHT, HIGHMARK INC., 2007 The material contained in this Newsletter has been selected to provide general background and Blue Shield and the Shield symbol are registered marks of the Blue Cross and Blue useful information regarding nutrition, specifically fruit and vegetable consumption. It is not Shield Association, an association of independent Blue Cross and Blue Shield Plans. intended to be complete or tailored to your specific needs. You should discuss the information, facts and tips with your doctor. The material contained in this Newsletter is not designed to replace either Highmark is a registered mark of Highmark Inc. medical advice or medical treatment. inside 3 Make it Count Fruit & Veggie 4 Inventory 6 Recipes to Try

newsletter | week one

Color Your Plate try They come in all forms, all sizes and all shapes... it, They come in colors and fill up our plates... you might like it You can pick them or dig them, but one thing’s for sure... We are a society of routines. This is particularly true during To have better health, we all should eat more. the weekly routine of our food shopping. We walk by An apple a day keeps the doctor away. Perhaps this common saying was one hundreds of varieties of foods of the first public health campaigns in history. The health benefits of fruits in the produce section of our and vegetables have been known since the discovery of vitamins in 1915. favorite grocery store, yet we From vitamin C to potassium to fiber to folate, fruits and vegetables are the fill our baskets with the same true powerhouses of nutrition. few items each week. Many stores carry more than 20 Whether we learned about nutrition through the basic four food groups or different varieties of lettuce the food guide pyramid, fruits and vegetables have always been an important and greens, but we buy the part of a healthy diet. Yet, most adults do not consume the recommended five same iceberg lettuce each to 10 servings daily despite the overwhelming evidence of protection against week. There are about 2,500 major diseases such as cancer, obesity, diabetes, high blood pressure, stroke known varieties of apples and heart disease. That’s right… five to 10 servings daily! grown in the United States and more than 7,500 We’ve seen the Strive for Five campaign since the late 1980’s. But recent worldwide, but we buy the research suggests that when it comes to fruits and vegetables, the more the better! We don’t often read diet and nutrition news that advises us to eat same red delicious, week after more. By eating more fruits and vegetables every day, we build the week. And new hybrid foundation for a balanced, healthful diet and take an varieties are introduced each important step toward wellness and disease prevention. season, adding to the bounty that nature has provided. In In addition, many of the phytochemicals fact, there are 150,000 to and other compounds that make 200,000 different edible plant fruits and vegetables such an foods in the world, and most important part of a healthy of us eat only a select few. diet also give them their color. It’s essential to eat a colorful Many of us still have the variety of fruits and vegetables notion that we cannot get a to get the full preventive health good variety of fresh produce benefits. They’ve got what we need… naturally. ...continued on page 2 ...continued on page 2 1 Color Your Plate ...continued from page 1 newsletter | week one

try it, you might like it ...continued from page 1

during certain seasons of the year. The global economy has resulted in a global food supply. A wide variety of produce—in all shapes, sizes and colors—is now available year-round.

There are hundreds of vitamins, minerals and phytochemicals in fruits and vegetables that help protect us from diseases. Each fruit or vegetable has a The nutrition and health community agrees on the importance of fruits and different combination of vegetables in the diet: nutrients, and no one has them all. By limiting our fruit and • Diets containing substantial and varied amounts of vegetables and fruits will vegetable selections to a few prevent 20 percent or more of all cases of cancer. American Institute for Cancer Research varieties, we’re limiting the potential impact our diet has • A diet high in fruits and vegetables usually leads to a reduction in total on our future health and calories and fat which enhances weight management. American Obesity Association wellness. Researchers believe that it’s not just the nutrients in • Higher intakes of fruits, vegetables and other foods rich in vitamin C and foods that help prevent potassium have been associated with lower stroke rates. American Stroke Association disease, but the way these nutrients work together when • Eating high amounts of vegetables, vitamin E and vitamin C is associated eaten as part of an overall with lower risks of dementia and Alzheimer’s disease. Alzheimer’s Association healthy diet. And we can’t find • Consumption of fruits and vegetables containing two carotenoid pigments that in a bottle! Nature may be linked to a reduced risk for age-related macular degeneration. packages the perfect foods. American Macular Degeneration Foundation Each week during Color Your • Dietary patterns characterized by high intake of fruits and vegetables Plate, we’ll introduce you to are associated with a lower risk of developing heart disease, stroke and new and uncommon fruits and hypertension. American Heart Association vegetables. We challenge you to try at least one new fruit The goal of Color Your Plate is to help you increase your fruit and vegetable and one new vegetable each consumption to meet the latest nutrition guidelines. You’ll explore the health week. Share your “successes” contributions of phytochemicals that are associated with the variety of colors with friends and encourage of fruits and vegetables. And you’ll discover easy strategies for incorporating your family to get involved in colorful fruits and vegetables into your daily routine. Color Your Plate is packed choosing foods and recipes. with delicious recipes and great take-home messages to help you successfully You might be surprised at the and deliciously meet your health goals. explosion of tastes and textures that await you. Building a healthy diet is more about what to eat and less about what not to eat. Striving to eat more fruits and vegetables is definitely a bite in the right Remember your weekly Color direction. Whether your goal is increasing your energy level, managing your Your Plate goal…Try one weight, preventing heart disease or cancer, feeling better or just learning how new fruit and vegetable every to eat right, you are the artist and creator of your future health… just color week. your plate! 2 Make It Count newsletter | week one Whether you’re striving for five or working on ten... It’s easier than you think to go for the win... Better health is your goal, Mother Nature provides it... Just learn how to measure or count it, then try it.

fruit vegetables

1 medium piece fresh fruit 1 cup raw leafy vegetables 1/2 cup chopped or cooked fruit 1/2 cup other raw vegetables 1 cup berries or melon 1/2 cup unsweetened canned fruit 1/2 cup cooked vegetables 1/4 cup dried fruit 1/2 cup fruit juice 3/4 cup vegetable juice

= A medium piece of fresh fruit is similar in size to a baseball.

A one-half cup serving of vegetables is similar in quick tips = size to a light bulb.

= A one-cup serving of leafy vegetables is similar in size to an open hand.

3 Take a few minutes to do this self-assessment inventory of your personal produce preferences. While this list is not all-inclusive, you can use it for ideas of new varieties of fruits and vegetables to add to your diet.

Do You Eat Your Fruits and Veggies?

Fruit or Veggie? Love it Like it Take it or leave it Don’t like it Never tried it Apricot Fruit Artichoke Veggie Arugula Veggie Asparagus Veggie Bamboo shoots Veggie Bananas Fruit Bean sprouts Veggie Blackberries Fruit Blueberries Fruit Bok Choy Veggie Broccoflower Veggie Broccoli Veggie Broccoli Rabe Veggie Brussels Sprouts Veggie Cantaloupe Fruit Casaba Melon Fruit Cauliflower Veggie Celery Veggie Cherries Fruit Chile Peppers Veggie Chinese Cabbage Veggie Cranberries Fruit Cucumber Veggie Daikon Radish Veggie Dandelion Greens Veggie Eggplant Veggie Endive Veggie Grapefruit Fruit Grapes Fruit Green Beans Veggie Green Cabbage Veggie Green Peas Veggie Green Pepper Veggie Guava Fruit Honeydew Melon Fruit Iceberg Lettuce Veggie Jicama Veggie Kale Veggie Kiwi Fruit 4 Fruit or Veggie? Love it Like it Take it or leave it Don’t like it Never tried it Kohlrabi Veggie Leeks Veggie Mango Fruit Mushrooms Veggie Mustard Greens Veggie Nappa Cabbage Veggie Nectarine Fruit Okra Veggie Onion Veggie Orange Fruit Papaya Fruit Parsnip Veggie Passion Fruit Fruit Peach Fruit Pear Fruit Persimmon Fruit Pineapple Fruit Plum Fruit Portabella Mushrooms Veggie Pumpkin Veggie Purple Cabbage Veggie Purple Grapes Fruit Radicchio Veggie Radishes Veggie Raisins Fruit Raspberries Fruit Rhubarb Veggie Romaine Lettuce Veggie Rutabaga Veggie Snow Peas Veggie Spinach Veggie Strawberries Fruit Sugar Snap Peas Veggie Sweet Potato Veggie Swiss Chard Veggie Tangerine Fruit Turnips Veggie Water Chestnuts Veggie Watercress Veggie Watermelon Fruit White Shoepeg Corn Veggie* White Potatoes Veggie Yellow Corn Veggie* Yellow Summer Squash Veggie Zucchini Veggie

* Corn is actually a grain, but many people call it a vegetable 5 WEEK ONE: Recipe1

Fresh Vegetable Stew

1/2 head cauliflower, cut into florets 2 medium red skin potatoes, unpeeled, diced 2 medium carrots, peeled and thinly sliced 1 small eggplant, unpeeled, diced 1 can (16-ounce) Italian plum tomatoes, drained 2 medium onions, thinly sliced 2 medium zucchini squash, thinly sliced 2 medium yellow squash, thinly sliced 1/2 cup frozen green peas 1/2 cup cut green beans 2 celery ribs, finely chopped 1/2 teaspoon salt 1/4 teaspoon ground black pepper 1/2 cup fresh chopped dill (or 1/4 cup dried) 1/2 cup fresh chopped parsley (or 1/4 cup dried) 3 bay leaves 1-1/2 cups (low sodium) vegetable broth 2 tablespoons olive oil

Coat a large roaster with nonstick cooking spray. Arrange 1/3 vegetables in a single layer. Sprinkle with salt, pepper, dill and parsley. Top with a bay leaf. Make 2 more layers with remaining vegetables and seasonings.

Combine broth and oil and pour over vegetables. Cover and bake at 350 degrees F for 3 hours or until the vegetables are tender. May also be prepared in a large crockpot. Makes 8 servings (approximately 1-1/2 cups per serving).

Nutrition Facts: Calories 106, Protein 4 gm, Carbohydrate 16 gm, Dietary Fiber 5gm, Fat 4 gm, Saturated Fat trace, Sodium 211 mg

6 WEEK ONE: Recipe2

Four-Pepper Pasta

8 ounces whole wheat penne pasta 1/2 teaspoon salt 1 large red bell pepper, seeded 1 large yellow bell pepper, seeded 1 large green bell pepper, seeded 1 large orange pepper, seeded 1/2 teaspoon ground black pepper 1 large sweet onion 2 tablespoons olive oil 1 tablespoon granulated sugar 3 tablespoons balsamic vinegar 1 teaspoon dried basil leaves (or 2 tablespoons fresh chopped)

In a large saucepot, cook penne pasta in a large amount of water for 8 minutes or until al dente. Stir occasionally while boiling. Drain. Set aside.

Meanwhile, cut peppers and onion into 1/2-inch strips.

Coat a large skillet with nonstick cooking spray. Add oil, peppers, black pepper, onion and salt. Cook until vegetables are tender, about 15 minutes.

Stir sugar, vinegar and basil into pepper mixture; heat through. Add cooked pasta to pepper mixture and toss. Makes 8 servings (approximately 3/4 cup per serving).

Nutrition Facts: Calories 159, Protein 4 gm, Carbohydrate 26 gm, Dietary Fiber 3 gm, Fat 4 gm, Saturated Fat trace, Sodium 200 mg

7 WEEK ONE: Recipe3

Twice-Cooked Noodles

6 ounces whole wheat spaghetti or rice noodles 3 tablespoons (low sodium) soy sauce 1 teaspoon cornstarch 1/3 cup cold water 1/2 teaspoon curry powder 2 tablespoons peanut oil 1 clove crushed garlic 1 medium onion, sliced 1 cup chopped fresh broccoli 1 cup sliced fresh mushrooms 1 cup shredded carrot 3 cups shredded cabbage

In a stockpot, cook noodles according to package directions. Rinse briefly in cold water and drain well. Stir soy sauce into corn-starch; stir in water and curry. Set aside.

Heat wok over high heat; add 1 tablespoon oil. Add half the noodles; stir-fry for several minutes or until lightly browned. Remove to plate. Repeat with remaining oil and noodles.

Add garlic and stir-fry for 30 seconds. Add onion and broccoli and stir-fry until broccoli brightens in color. Add mushrooms and carrot and continue stir-frying for an additional 2 to 3 minutes.

Stir soy sauce mixture, and add to stir-fry mixture. Cook and stir until thickened and bubbly. Stir in noodles and heat through. Remove from wok; keep warm.

Add cabbage to wok; stir-fry cabbage for 3 minutes or until crisp-tender. Arrange on a platter and top with noodle mixture. Makes 8 servings.

Nutrition Facts: Calories 125, Protein 4 gm, Carbohydrate 21 gm, Dietary Fiber 4 gm, Fat 1 gm, Saturated Fat trace, Sodium 245 mg 8 WEEK ONE: Recipe 4

Summer Fruit Salad

1 cup cooked orzo pasta, cooled to room temperature 1 cup strawberries, quartered 1 cup green grapes, cut in half 2 kiwi fruit, peeled and sliced 1 can (15-ounce) mandarin oranges, packed in juice, drained 1 small can unsweetened crushed pineapple, drained, juice reserved 1 banana, sliced 2 tablespoons plain or lemon-flavored yogurt 1 tablespoon honey

Combine orzo pasta and fruit in a large bowl.

Blend reserved pineapple juice, yogurt and honey in a small bowl. Pour over orzo and fruit mixture. Toss lightly. Makes 6 servings.

Nutrition Facts: Calories 125, Protein 2 gm, Carbohydrate 30 gm, Dietary Fiber 3 gm, Fat trace, Sodium 6 mg

9 WEEK ONE: Recipe 5

Easy Fruit Yogurt Dessert for Two

1 container (6-ounce) lite lemon yogurt 1 container (6-ounce) lite strawberry yogurt 1-1/2 cups frozen raspberries, slightly thawed

In each of two small dessert cups, spoon half of each yogurt into the dessert cups. (Spoon one flavor on the left side and one flavor on the right side of the cup. Do not spoon the flavors on top of each other.) Top with the slightly thawed raspberries and serve immediately. Garnish with a mint leaf, if desired. Makes 2 servings.

Nutrition Facts: Calories 110, Protein 6 gm, Carbohydrate 27 gm, Dietary Fiber 2 gm, Fat 0 gm, Sodium 90 mg

10 WEEK ONE: Recipe 6

Tofu Peasant Salad

1/3 cup olive oil 1/3 cup red wine vinegar 1/4 cup coarsely chopped fresh basil leaves 2 tablespoons capers, drained 1/2 teaspoon salt 1/4 teaspoon ground black pepper 2 cloves crushed garlic 16 ounces extra firm tofu, drained and pressed to remove water 8 Roma tomatoes 1 large English cucumber 1 large yellow bell pepper, seeded 1 large red bell pepper, seeded 1 medium red onion 1 loaf (12 ounces) unsliced Italian bread 10 kalamata or Greek-style olives, sliced 2 ounces reduced-fat feta cheese, crumbled

In a large bowl, whisk together oil, vinegar, basil, capers, salt, pepper and garlic.

Cut tofu, tomatoes, cucumber, peppers and onion into bite-size pieces. Add to bowl with dressing; toss well.

Cut bread into 1-inch chunks. Immediately before serving, add bread to vegetable mixture and toss gently to coat with dressing. Top salad with olives and feta cheese. Makes 10 servings.

Nutrition Facts: Calories 245, Protein 8 gm, Carbohydrate 27 gm, Dietary Fiber 6 gm, Fat 12 gm, Saturated Fat 2 gm, Sodium 410 mg

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