Page 6 - BrockCoNewsletterMay June-2021
P. 6

        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
                                             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:
        help immediately.                    non-food-allergens
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