Page 12 - Spok Inside Track

NATIONAL NUTRITION MONTH

Good nutrition has less to do with the latest eating trend
or buzz-worthy ingredient and everything to do with
having a well-rounded diet. It’s easier to achieve than you
may think.
Visit the CDC for resources on healthy eating:
https://www.cdc.gov/nccdphp/dnpao/features/national-
nutrition-month/index.html and check out these helpful
tips to counter the “Quarantine 15.”

Stock up on nutrient-rich fruits and veggies. Keep an apple, banana, or orange in plain sight on your desk or
countertop and a container of cut-up carrots, zucchini and other veggies handy for snacking. Keep a stash of
fresh or frozen berries to top your cereal, waffles, yogurt and more.

Look for simple recipes to sneak veggies into your favorite dishes. Craving mac and cheese? Slip in pureed
sweet potatoes, squash, carrots or white beans.
Reach for protein to feel fuller. High-carb snack foods like cookies and chips can spike, then crash, your blood
sugar, leaving you feeling hungry. Nuts, eggs, milk products, lean meats and other high-protein choices can help
you feel full longer, curbing your appetite.

Flavor foods minus the fat! Trade creamy salad dressings for a drizzle of oil and vinegar. When cooking meats,
experiment with tasty spice “rubs” instead of frying or breading. When baking, substitute butter for applesauce.
For more ideas, click here.

Add the following body-strengthening foods into your diet to help you go the extra mile.

• Beans contain phytochemicals, which have been shown to prevent or slow genetic cell
damage. Their high fiber content has correlated to a lower risk of digestive cancers.
• Cruciferous vegetables such as broccoli, cauliflower, cabbage and kale are rich in a
variety of compounds linked to slowing cancer growth and development, especially
lung, stomach, colorectal, prostate and bladder cancer.
• Garlic, onions, scallions, leeks and chives contain compounds that are believed to
slow tumor growth, especially in skin, colon and lung cancer.
• Red grapes contain resveratrol, which is thought to prevent cell damage.
• Green tea is rich in flavonoids, which slow or prevent the development of colon, liver,
breast and prostate cancer cells.
• Whole grains contain fiber, antioxidants and phytoestrogen compounds, beneficial in
decreasing the risk of developing most types of cancer.

Do you have a chronic condition? Seek guidance from your doctor about
shedding excess weight. You can also reach out to a Wellness Coach at
Health Advocate by calling 866-799-2728.

Reminder: don’t forget the other weight control pillars:
exercise and stress management!