1On the Menu: WEEK ONE

YOUR RECOMMENDATIONS FOR WEEK ONE ARE:

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Read the following articles of interest:• Color Your Plate• Try It, You Might Like It• Make it Count

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 LogDetermine 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

TOTAL #

TUESDAY

TOTAL #

WEDNESDAY

TOTAL #

THURSDAY

TOTAL #

FRIDAY

TOTAL #

SATURDAY

TOTAL #

SUNDAY

TOTAL #

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

The material contained in this Newsletter has been selected to provide general background anduseful information regarding nutrition, specifically fruit and vegetable consumption. It is notintended to be complete or tailored to your specific needs. You should discuss the information, factsand tips with your doctor. The material contained in this Newsletter is not designed to replace eithermedical advice or medical treatment.

COPYRIGHT, HIGHMARK INC., 2007

Blue Shield and the Shield symbol are registered marks of the Blue Cross and BlueShield Association, an association of independent Blue Cross and Blue Shield Plans.

Highmark is a registered mark of Highmark Inc.

Make it Count

Fruit & Veggie Inventory

Recipes to Try

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newsletter | week one

inside

Color Your Plate

An apple a day keeps the doctor away. Perhaps this common saying was oneof the first public health campaigns in history. The health benefits of fruitsand vegetables have been known since the discovery of vitamins in 1915.From vitamin C to potassium to fiber to folate, fruits and vegetables are thetrue powerhouses of nutrition.

Whether we learned about nutrition through the basic four food groups orthe food guide pyramid, fruits and vegetables have always been an importantpart of a healthy diet. Yet, most adults do not consume the recommended fiveto 10 servings daily despite the overwhelming evidence of protection againstmajor diseases such as cancer, obesity, diabetes, high blood pressure, strokeand heart disease. That’s right… five to 10 servings daily!

We’ve seen the Strive for Five campaign since the late 1980’s. But recentresearch suggests that when it comes to fruits and vegetables, the more thebetter! We don’t often read diet and nutrition news that advises us to eatmore. By eating more fruits and vegetables every day, we build the

foundation for a balanced, healthful diet and take animportant step toward wellness and disease prevention.

In addition, many of the phytochemicalsand other compounds that makefruits and vegetables such an

important part of a healthydiet also give them their color.It’s essential to eat a colorful

variety of fruits and vegetablesto get the full preventive healthbenefits. They’ve got what we

need… naturally. ...continued on page 2

They come in all forms, all sizes and all shapes...

They come in colors and fill up our plates...

You can pick them or dig them, but one thing’s for sure...

To have better health, we all should eat more.

tryit,

you might like itWe are a society of routines.This is particularly true duringthe weekly routine of our foodshopping. We walk byhundreds of varieties of foodsin the produce section of ourfavorite grocery store, yet wefill our baskets with the samefew items each week. Manystores carry more than 20different varieties of lettuceand greens, but we buy thesame iceberg lettuce eachweek. There are about 2,500known varieties of applesgrown in the United Statesand more than 7,500worldwide, but we buy thesame red delicious, week afterweek. And new hybridvarieties are introduced eachseason, adding to the bountythat nature has provided. Infact, there are 150,000 to200,000 different edible plantfoods in the world, and mostof us eat only a select few.

Many of us still have thenotion that we cannot get agood variety of fresh produce

...continued on page 2

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The nutrition and health community agrees on the importance of fruits andvegetables in the diet:

• Diets containing substantial and varied amounts of vegetables and fruits willprevent 20 percent or more of all cases of cancer. American Institute for Cancer Research

• A diet high in fruits and vegetables usually leads to a reduction in totalcalories and fat which enhances weight management. American Obesity Association

• Higher intakes of fruits, vegetables and other foods rich in vitamin C andpotassium have been associated with lower stroke rates. American Stroke Association

• Eating high amounts of vegetables, vitamin E and vitamin C is associatedwith lower risks of dementia and Alzheimer’s disease. Alzheimer’s Association

• Consumption of fruits and vegetables containing two carotenoid pigmentsmay be linked to a reduced risk for age-related macular degeneration. American Macular Degeneration Foundation

• Dietary patterns characterized by high intake of fruits and vegetables are associated with a lower risk of developing heart disease, stroke andhypertension. American Heart Association

The goal of Color Your Plate is to help you increase your fruit and vegetableconsumption to meet the latest nutrition guidelines. You’ll explore the healthcontributions of phytochemicals that are associated with the variety of colorsof fruits and vegetables. And you’ll discover easy strategies for incorporatingcolorful fruits and vegetables into your daily routine. Color Your Plate is packedwith delicious recipes and great take-home messages to help you successfullyand deliciously meet your health goals.

Building a healthy diet is more about what to eat and less about what not toeat. Striving to eat more fruits and vegetables is definitely a bite in the rightdirection. Whether your goal is increasing your energy level, managing yourweight, preventing heart disease or cancer, feeling better or just learning howto eat right, you are the artist and creator of your future health… just coloryour plate!

Color Your Plate ...continued from page 1

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during certain seasons of theyear. The global economy hasresulted in a global foodsupply. A wide variety ofproduce—in all shapes, sizesand colors—is now availableyear-round.

There are hundreds of vitamins,minerals and phytochemicals infruits and vegetables that helpprotect us from diseases. Eachfruit or vegetable has adifferent combination ofnutrients, and no one has themall. By limiting our fruit andvegetable selections to a fewvarieties, we’re limiting thepotential impact our diet hason our future health andwellness. Researchers believethat it’s not just the nutrients infoods that help preventdisease, but the way thesenutrients work together wheneaten as part of an overallhealthy diet. And we can’t findthat in a bottle! Naturepackages the perfect foods.

Each week during Color YourPlate, we’ll introduce you tonew and uncommon fruits andvegetables. We challenge youto try at least one new fruitand one new vegetable eachweek. Share your “successes”with friends and encourageyour family to get involved inchoosing foods and recipes.You might be surprised at theexplosion of tastes andtextures that await you.

Remember your weekly ColorYour Plate goal…Try one new fruit and vegetable everyweek.

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

newsletter | week one

Make It Count

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

quic

k tip

s

1 medium piece fresh fruit

1/2 cup chopped or cooked fruit

1 cup berries or melon

1/2 cup unsweetened canned fruit

1/4 cup dried fruit

1/2 cup fruit juice

vegetables1 cup raw leafy vegetables

1/2 cup other raw vegetables

1/2 cup cooked vegetables

3/4 cup vegetable juice

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

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

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

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newsletter | week one

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Take a few minutes to do this self-assessment inventory of your personalproduce preferences. While this list is not all-inclusive, you can use it forideas 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 FruitArtichoke VeggieArugula VeggieAsparagus VeggieBamboo shoots VeggieBananas FruitBean sprouts VeggieBlackberries FruitBlueberries FruitBok Choy VeggieBroccoflower VeggieBroccoli VeggieBroccoli Rabe VeggieBrussels Sprouts VeggieCantaloupe FruitCasaba Melon FruitCauliflower VeggieCelery VeggieCherries FruitChile Peppers VeggieChinese Cabbage VeggieCranberries FruitCucumber VeggieDaikon Radish VeggieDandelion Greens VeggieEggplant VeggieEndive VeggieGrapefruit FruitGrapes FruitGreen Beans VeggieGreen Cabbage VeggieGreen Peas VeggieGreen Pepper VeggieGuava FruitHoneydew Melon FruitIceberg Lettuce VeggieJicama VeggieKale VeggieKiwi Fruit

Fruit or Veggie? Love it Like it Take it or leave it Don’t like it Never tried it

Kohlrabi VeggieLeeks VeggieMango FruitMushrooms VeggieMustard Greens VeggieNappa Cabbage VeggieNectarine FruitOkra VeggieOnion VeggieOrange FruitPapaya FruitParsnip VeggiePassion Fruit FruitPeach FruitPear FruitPersimmon FruitPineapple FruitPlum FruitPortabella Mushrooms VeggiePumpkin VeggiePurple Cabbage VeggiePurple Grapes FruitRadicchio VeggieRadishes VeggieRaisins FruitRaspberries FruitRhubarb VeggieRomaine Lettuce VeggieRutabaga VeggieSnow Peas VeggieSpinach VeggieStrawberries FruitSugar Snap Peas VeggieSweet Potato VeggieSwiss Chard VeggieTangerine FruitTurnips VeggieWater Chestnuts VeggieWatercress VeggieWatermelon FruitWhite Shoepeg Corn Veggie*White Potatoes VeggieYellow Corn Veggie*Yellow Summer Squash VeggieZucchini Veggie

* Corn is actually a grain, but many people call it a vegetable

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1WEEK ONE: Recipe

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 withremaining vegetables and seasonings.

Combine broth and oil and pour over vegetables. Cover and bake at 350 degrees F for 3hours or until the vegetables are tender. May also be prepared in a large crockpot. Makes 8servings (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

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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 aldente. 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

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WEEK ONE: Recipe

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 severalminutes 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 broccolibrightens 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 andbubbly. 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 aplatter 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

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WEEK ONE: Recipe

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

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WEEK ONE: Recipe

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

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WEEK ONE: Recipe

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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