TEN FOODS YOU OUGHTA’ EAT
GO NUTS: Over nuts and seeds – here’s why
• Contain healthy fats
• Help reduce cholesterol
• Provide fiber for the diet
• Help avoid blood sugar spikes after a meal
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1. NUTS
Quick Tips:
• Choose: Almonds, Walnuts and Pecans
• Sesame Seeds: Contains calcium
• Keep it to just a handful
– ¼ cup contains 200 calories
• Try nut butters
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ADDING NUTS TO YOUR DIET
Because they are PACKED with nutrients!
• Contain cancer fighting antioxidants
• Loaded with vitamins and minerals
• Great source of fiber
• Help preserve eyesight and fight off disease
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2. LEAFY GREENS
Quick Tips:
• Try: Kale, spinach, broccoli, brussels sprouts,
parsley, green beans, bok choy, watercress,
arugula, swiss chard
• Eat fresh or frozen
• Chop on salads, add to soups, eat as a side
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ADDING LEAFY GREENS
The Whole Fruit, and nothing but the fruit …
• Low in sugar and calories
• Good source of fiber, vitamins and minerals
• Aids with memory and urinary tract infections
• Contain antioxidants: cancer-fighters
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3. BERRIES
Quick Tips:
• Choose blueberries, raspberries, strawberries,
blackberries, marionberries, cherries, etc.
• Sprinkle with yogurt, on top of cereal, in salads
• Choose organic if possible
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ADDING BERRIES TO YOUR DIET
The more you eat, the more you … BENEFIT
• Good for the heart and packed with nutrients
• Provide protein, fiber, and zero fat
• Help reduce cholesterol
• Help fight off chronic disease
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4. BEANS
Quick Tips:
• Examples: black beans, pinto beans, kidney
beans, garbanzo beans, peas.
• Lentils: contain the highest amount of protein
• Canned beans offer convenience
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ADDING BEANS TO YOUR DIET
Repeat after me: Fat doesn’t make you fat!
• Salmon = High in omega-3 fats
• Omega-3 fats are essential
• Helps memory
– Improves metabolism
– Protects from heart disease
– Helps balance blood sugar
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5. SALMON
Quick Tips:
• Wild is better than farmed (when available)
• Try baking or grilling (avoid frying)
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ADDING FISH TO YOUR DIET
How Sweet it is – Potato that is
• Naturally sweet complex carbohydrate
• High in vitamin A, iron, beta carotene,
potassium and calcium
• Good source of fiber
• Antioxidant and anti-inflammatory
• Good for skin and eyes
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6. SWEET POTATO
Quick Tips:
• Try baked with some cinnamon
• Puree with bananas, cinnamon and
a touch of maple syrup for a sweet treat
• Slice and eat raw (like carrots!)
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ADDING SWEET POTATOES
The Plump and Juicy Powerhouse
• High in lycopene – a cancer protective nutrient
• Packed with vitamins (V-A, V-C, B-vitamins, etc.)
• Good source of potassium and fiber
• Reduces blood clotting
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7. TOMATOES
Quick Tips:
• Aim for 10 servings per week
• Cook them with oil to activate the lycopene
• Try tomato sauce, grilled tomatoes, tomato juice
• Eat them with a variety of foods
• Choose the deepest red versions
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ADDING TOMATOES TO YOUR DIET
Experiment with Whole Grains!
• Good source of fiber, B-vitamins, magnesium,
phosphorus and phytonutrients (lignans)
• Helps lower cholesterol & blood sugar
• MAY reduce risk of childhood asthmas
• Reduces risk of heart disease, type 2 diabetes,
cancer and other chronic diseases
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8. BARLEY
Quick Tips:
• Mix barley with hot cereals or in soups
• Mix barley flour with whole wheat for breads
• Try hulled, pearled, or flaked barley
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ADDING BARLEY TO YOUR DIET
You Mean Chocolate is HEALTHY?!?!? – Yes… …
• Healthy flavenoids
Quick Tips
• Dark chocolate AND milk chocolate
• Use in moderation to avoid saturated fat
and sugar
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9. DARK CHOCOLATE
Do your heart a favor … and ADD avocado
• Great source of healthy fat –
lowers cholesterol
• Great source of potassium –
lowers blood pressure
• Reduces cancer risk
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10. AVOCADOS
Quick Tips:
• Say OK to guacamole!
• Add to salads, sandwiches, etc.
• Use wisely and in moderation
• Choosing a ripe avocado at the grocery store
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ADDING AVOCADO TO YOUR DIET
SUMMARY AND
QUESTIONS
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Thank you for attending!
"Cigna" and "Cigna Onsite Health" are registered service marks, and the "Tree of Life" logo and “GO YOU” are service marks of Cigna
Intellectual Property, Inc., licensed for use by Cigna Corporation and its operating subsidiaries. All products and services are provided by or
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843182 a 01/12 © 2012 Cigna. Some content provided under license.
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