Page 6 - BrockCoNewsletterMay June-2021

FOCUS ON WELLNESS: EATING PRODUCE, FOLLOW THE RAINBOW
Including produce in your everyday routine WHITE AND BROWN:
is vital for maintaining a healthy lifestyle. Fruits: bananas, brown pears, dates, white TIPS FOR EATING
These items are packed with vitamins, nectarines, white peaches, ginger THE RAINBOW:
minerals, and fiber, and are calorie conscious Vegetables: cauliflower, garlic, jicama, kohlrabi,
foods. Fruits and vegetables are traditionally mushrooms, onions, parsnips, turnips, white
grouped based on the nutrients each color corn, shallots • Do not eat the same item
twice in one day.
provides. There are five groups, each offering
different nutritional benefits. GREEN: • Have produce at every snack
Fruits: avocado, green apples, grapes, and meal.
RED AND PINK: honeydew, kiwi, limes, pears • Choose a fruit or vegetable
Fruits: red apples, cherries, red grapes, from every color group.
pink grapefruit, raspberries, strawberries, Vegetables: spinach, asparagus, peas, • Include vegetables within
watermelon, pomegranates, cranberries, broccoli, Brussels sprouts, green beans, breakfast dishes such as
blood oranges, guava, rhubarb celery, cucumbers, lettuce (all types), omelets or potatoes.
zucchini, broccoli rabe, okra, edamame
Vegetables: beets, red peppers, tomatoes, • Add fruit to your hot or cold
red onions, red potatoes, radicchio, radishes BLUE AND PURPLE: cereal, yogurt, or cottage
Fruit: blackberries, blueberries, plums, purple cheese.
ORANGE AND YELLOW: and black grapes, prunes, purple figs, raisins
Fruits: apricots, cantaloupe, pineapples, • Try incorporating vegetables
oranges, yellow grapefruit, nectarines, Vegetables: black olives, purple cabbage, and fruit into your sandwiches
like cucumbers or avocado.
tangerines, pears, golden kiwifruit, mangoes, purple asparagus, eggplant, purple-fleshed
peaches, lemons, persimmons potatoes, purple sweet potatoes • Snack on fresh produce in
between meals.
Vegetables: butternut squash, sweet Regularly eating fruits and vegetables from
potatoes, yellow corn, pumpkin, yellow every color can ensure that you receive
peppers, yellow potatoes, summer squash the vital nutrients your body needs to stay Sources:
healthy. Challenge yourself to eat the rainbow https://www.todaysdietitian.com/
and consume five or more servings daily. newarchives/110308p34.shtml

ALLergen AwareneSS: INSECT STINGS
The warmer weather in the summer months
increases the likelihood of experiencing TIPS FOR AVOIDING
an insect sting. Those who have allergic INSECT STINGS:
reactions to this type of sting can experience
severe breathing problems or anaphylaxis.
This type of allergic response causes about • Avoid wearing brightly
colored clothes.
50 deaths annually.
• Wear shoes when outdoors.
The most common insect stings are those • Monitor the surroundings
caused by honeybees, bumblebees, yellow when cooking or eating
jackets, hornets, fire ants, and wasps. These outdoors.
stings usually cause the skin to be irritated, • Use insecticide when
reddened, swollen, and sore following the necessary.
sting, and there may also be the presence of
a low-grade fever or nausea following a sting.
If breathing difficulty occurs, seek medical Source: https://www.foodallergy.org/resources/
help immediately. non-food-allergens