Orange/yellowSweet potato: } It’s full of potassium, fiber, and

vitamins B6, C and E. The sweet potato also is a good

source of carotenoids — compounds your body turns

into vitamin A. Serving idea: Bake, then slit down the

center. Fill with steamed broccoli and sprinkle with

feta cheese.

Papaya: } Only 25 calories per serving, this exotic fruit

has plenty of vitamins A and C, and fiber. Serving idea: Slice in half and scoop out the seeds. Put a

dollop of low-fat vanilla yogurt in the center. If you

like, top with a sprig of mint.

Apricot: } Grab one for lots of vitamins A and C,

calcium, iron and fiber. Serving idea: Slice into

a salad with fresh field greens, almonds and

sliced mushrooms.health concerns related to

their weight problem.

GreenCollards: } They have 150 percent of the daily

requirement of vitamin A. Also, collards have vitamin

C, calcium, iron and fiber. Serving idea: Sauté in olive

oil with onions, garlic and mushrooms.

Kiwi: } It may be small, but it’s big on vitamin C

and fiber. Serving idea: Slice kiwi into your

morning cereal. This will help add some color

and natural sweetness.

Broccoli: } This veggie favorite is a great source

of calcium, potassium, folate, fiber, and vitamins A

and C. It also has indoles. These are compounds that

may help prevent some cancers including breast

cancer. Serving idea: Steam and sprinkle with red

pepper flakes.

Fruits and vegetables:

Put more color on your plate

Fruits and vegetables are naturally loaded with important nutrients including vitamins, minerals and fiber. These nutrients

can help protect you from health problems such as heart disease and certain cancers. You should strive to eat at least

five servings of fruits and vegetables each day. Choose a variety of produce. Add some of these colors to your grocery

cart to get the most nutritional value:

continued on back

UnitedHealth Wellness® is a collection of programs and services offered to UnitedHealthcare enrollees to help them stay healthy. It is not an insurance product but isoffered to existing enrollees of certain products underwritten or provided by UnitedHealthcare Insurance Company or its affiliates to encourage their participation in wellnessprograms. Health care professional availability for certain services may be dependent on licensure, scope of practice restrictions or other requirements in the state. SomeUnitedHealth Wellness programs and services may not be available in all states or for all group sizes. Components subject to change.

M45820-I 5/10 Consumer © 2010 United HealthCare Services, Inc.

RedTomatoes: } The antioxidant lycopene may help

prevent prostate cancer and heart disease. Also, it

gives tomatoes their bright red color and nutritional

power. Cooked tomatoes yield more lycopene than

raw ones. Serving idea: Spread no-salt-added tomato

sauce on a whole-wheat bagel. Then, sprinkle some

low-fat cheese on top. Toast in the oven for a fast

pizza snack.

Red bell peppers: } One-half cup of red bell peppers

offers more than twice the vitamin C and almost half

the vitamin A that the average adult needs each day.

Serving idea: Toss with fresh greens and a light

vinaigrette for a terrific salad.

Watermelon: } Even though it tastes as sweet

as candy, watermelon is a low-calorie, healthful

snack. Watermelon is loaded with vitamins A and C.

Serving idea: Mix 1 cup fresh lime juice, ½ teaspoon

salt and ¼ teaspoon hot-pepper sauce for dipping

watermelon spears.

Blue/purpleBlueberries: } These flavorful little berries have

higher levels of antioxidants than most other fruits.

Antioxidants may help prevent cancer and improve

mental performance in older adults. Serving idea:

Toss into a salad for a sweet treat. Or, turbo-charge

your morning with a banana, yogurt and blueberry

smoothie.

Grape juice: } Research shows that grape juice may

lower your risk for heart disease. Serving idea: Try it

chilled with a little club soda.

Passion fruit: } A great source of fiber, passion fruit

also is full of vitamins A and C and iron. Serving idea:

Scoop the pulp from two passion fruits. Then, mix with

1 tablespoon honey and a splash of lime juice. Slice

one large kiwi and one banana and cut a cup of red,

seedless grapes in half. Toss together and serve.

Serving ideas courtesy of the Centers for Disease Control and Prevention.

To get more information on nutrition and other topics, visit myuhc.com®.

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make your garden salad glow with color Brighten your salad by using colorful vegetables such as black beans, sliced red bell peppers, shredded radishes, chopped red cabbage, or watercress. Your salad will not only look good but taste good, too.

sip on some vegetable soup Heat it and eat it. Try tomato, butternut squash, or garden vegetable soup. Look for reduced- or low-sodium soups. while you’re out If dinner is away from home, no need to worry. When ordering, ask for an extra side of vegetables or side salad instead of the typical fried side dish.

savor the flavor of seasonal vegetables Buy vegetables that are in season for maximum flavor at a lower cost. Check your local supermarket specials for the best-in-season buys. Orvisit your local farmer’s market.

try something new You never know what you may like. Choose a new vegetable—add it to your recipe or look up how to fix it online.

add more vegetables to your day

10 tips to help you eat more vegetablesIt’s easy to eat more vegetables! Eating vegetables is important because they provide vitamins and minerals and most are low in calories. To fit more vegetables in your meals, follow these simple tips. It is easier than you may think. discover fast ways to cook Cook fresh or frozen vegetables in the microwave for a quick-and-easy dish to add to any meal. Steam green beans, carrots, or broccoli in a bowl with a small amount of water in the microwave for a quick side dish. be ahead of the game Cut up a batch of bell peppers, carrots, or broccoli. Pre-packagethem to use when time is limited. You can enjoy them on a salad, with hummus, or in a veggie wrap.

choose vegetables rich in color Brighten your plate with vegetables that are red, orange, or dark green. They are full of vitamins and minerals. Try acorn squash, cherry tomatoes, sweet potatoes, or collard greens. They not only taste great but also are good for you, too.

check the freezer aisle Frozen vegetables are quick and easy to use and are just as nutritious as fresh veggies. Try adding frozen corn, peas, green beans, spinach, or sugar snap peas to some of your favorite dishes or eat as a side dish.

stock up on veggies Canned vegetables are a great addition to any meal, so keep on hand canned tomatoes, kidney beans, garbanzo beans, mushrooms,and beets. Select those labeled as “reduced sodium,” “low sodium,” or “no salt added.”

DG TipSheet No. 2 June 2011 Center for Nutrition USDA is an equal opportunity Policy and Promotion provider and employer.

10 tips

Nutrition Education Series

Go to www.ChooseMyPlate.gov for more information.

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include fruit at breakfast At breakfast, top your cereal with bananas, peaches, or strawberries;add blueberries to pancakes; drink 100% orange or grapefruit juice. Or, try a fruit mixed with fat-free or low-fat yogurt.

try fruit at lunch At lunch, pack a tangerine, banana, or grapes to eat, or choose fruits from a salad bar. Individual containers of fruits like peaches or applesauce are easy and convenient.

experiment with fruit at dinner, too At dinner, add crushed pineapple to coleslaw, or include orange sections, dried cranberries, or grapes in a tossed salad.

snack on fruits Dried fruits make great snacks. They are easy to carry and store well.

keep fruits safe Rinse fruits before preparing or eating them. Under clean, running water, rub fruits briskly to remove dirt and surface microorganisms. Afterrinsing, dry with a clean towel.

keep visible reminders Keep a bowl of whole fruit on the table, counter, or in therefrigerator.

think about taste Buy fresh fruits in season when they may be less expensive and at their peak flavor. Add fruits to sweeten a recipe.

think about variety Buy fruits that are dried, frozen, and canned (in water or 100% juice) as well as fresh, so that you always have a supply on hand.

don’t forget the fiber Make most of your choices whole or cut-up fruit, rather than juice, for the benefits that dietary fiber provides.

be a good role model Set a good example for children by eating fruit every day with meals or as snacks.

focus on fruits10 tips to help you eat more fruits

Eating fruit provides health benefits. People who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health, such as potassium, dietary fiber, vitamin C, and folate (folic acid). Most fruits are naturally low in fat, sodium, and calories. None have cholesterol. Any fruit or 100% fruit juice counts as a part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

DG TipSheet No. 3 June 2011 Center for Nutrition USDA is an equal opportunity Policy and Promotion provider and employer. Go to www.ChooseMyPlate.gov for more information.

PEACHES

10 tips

Nutrition Education Series

Are you getting enough fiber?

Many health experts advise people of all ages to eat dietary fiber. It may help prevent cancer, diabetes, heart disease, obesity and other health problems. Fiber isn’t thought of as an essential nutrient in general. But, it’s recommended that adults consume between 25 (women) to 38 (men) grams a day. Sadly, this is almost double what the average person actually eats.

Also, healthy toddlers and children should have only slightly lower amounts than what’s suggested for

adults each day. Ask your child’s doctor about what’s best.

What is fiber?Fiber is a complex carbohydrate that’s found in plants. It has no calories because the body can’t absorb it. This means low-fat, high-fiber foods are usually low in calories.

Fiber is divided into two categories. Each acts uniquely and gives different health benefits. Soluble fibers help lower cholesterol and regulate blood sugar. Insoluble fibers often are used to treat some bowel disorders. Nearly all foods with fiber have more insoluble than soluble fiber. In most cases, it’s

best to get fiber through your diet rather than with supplements.

Which foods have insoluble fiber?

Fruits }

Vegetables }

Dried beans }

Wheat bran }

Seeds }

Popcorn }

Brown rice }

Whole-grain foods }

(breads, cereals, pastas)

Which foods have soluble fiber?

Fruits (apples, oranges, }

pears, peaches, grapes)

Vegetables }

Seeds }

Oat bran }

Dried beans }

Barley }

Rye }

Prunes }

Try not to increase your fiber too much over a short period of time. It may cause discomfort such

as bloating, cramping, diarrhea or gas. Instead, add fiber gradually over several weeks. Talk with

your doctor or a registered dietitian for more information on how to add fiber to your diet.

To learn more about fiber and other health issues, visit

myuhc.com®

UnitedHealth Wellness® is a collection of programs and services offered to UnitedHealthcare enrollees to help them stay healthy. It is not an insurance product but is offered to existing enrollees of certain products underwritten or provided by UnitedHealthcare Insurance Company or its affiliates to encourage their participation in wellness programs. Health care professional availability for certain services may be dependent on licensure, scope of practice restrictions or other requirements in the state. Some UnitedHealth Wellness programs and services may not be available in all states or for all group sizes. Components subject to change.

Insurance coverage provided by or through UnitedHealthcare Insurance Company or its affiliates. Administrative services provided by UnitedHealthcare Insurance Company, United HealthCare Services, Inc. or their affiliates.

M45820-E 5/10 Consumer © 2010 United HealthCare Services, Inc.

HEP Newsletter Special Announcement

Tuesdays

11:30 a.m. - 12:15 p.m.

Location:

Why Weight Watchers?

Please email me only if you plan on attending.

Are you interested in Weight Watchers at the workplace?

Jones Lang LaSalle and BNY Mellon are coming together to host “Weight Watchers at the workplace” in the Blue Room on the 16th floor at 525 William Penn Place.

Classes:

Blue Room, 16th floor, 525 William Penn Place

Session dates: The next session of Weight Watchers at Work - Tuesday, November, 2011

Cost: The cost is $144 for 12 meetings.  JLL cost is $108.

Anyone can join the series at any time.  Join next week on week 4, and pay the prorated amount of $108.  The amount has to be paid in full, however, since the split payment option is only available in weeks 1 and 2. You will receive vouchers for 8 weeks of free eTools.  Credit cards are accepted – MasterCard, Visa, Discover and AMEX

•  45+ years of success helping millions improve their lives.

•  Weight Watchers incorporates healthful eating, physical activity, behavior modification and a supportive atmosphere, and is based on the philosophy that successful weight loss is achieved through the attainment of realistic goals.

•  According to the National Institute of Health ... Dieters who successfully lost weight with Weight Watchers maintained 66% of their weight loss after 2 years; and 48% of their weight loss after 5 years.

Any and all questions can be answered by a Weight Watchers representative at the time of the meeting. Payments are not due until you attend the first session.

Charles.Robinson@am.jll.com

© 2010 Jones Lang LaSalle IP, Inc. All rights reserved. No part of this publication may be reproduced by any means, whether graphically, electronically, mechanically or otherwise howsoever, including without limitation photocopying and recording on magnetic tape, or included

in any information store and/or retrieval system without prior written permission of Jones Lang LaSalle IP, Inc.