TEN FOODS YOU OUGHTA EAT

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1 TEN FOODS YOU OUGHTA EAT

2 1. NUTS 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 2

3 ADDING NUTS TO YOUR DIET 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 3

4 2. LEAFY GREENS 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 4

5 ADDING 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 5

6 3. BERRIES 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 6

7 ADDING BERRIES TO YOUR DIET Quick Tips: Choose blueberries, raspberries, strawberries, blackberries, marionberries, cherries, etc. Sprinkle with yogurt, on top of cereal, in salads Choose organic if possible 7

8 4. BEANS 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 8

9 ADDING BEANS TO YOUR DIET Quick Tips: Examples: black beans, pinto beans, kidney beans, garbanzo beans, peas. Lentils: contain the highest amount of protein Canned beans offer convenience 9

10 5. SALMON 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 10

11 ADDING FISH TO YOUR DIET Quick Tips: Wild is better than farmed (when available) Try baking or grilling (avoid frying) 11

12 6. SWEET POTATO 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 12

13 ADDING SWEET POTATOES 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!) 13

14 7. TOMATOES 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 14

15 ADDING TOMATOES TO YOUR DIET 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 15

16 8. BARLEY 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 16

17 ADDING BARLEY TO YOUR DIET Quick Tips: Mix barley with hot cereals or in soups Mix barley flour with whole wheat for breads Try hulled, pearled, or flaked barley 17

18 9. DARK CHOCOLATE You Mean Chocolate is HEALTHY?!?!? Yes Healthy flavenoids Quick Tips Dark chocolate AND milk chocolate Use in moderation to avoid saturated fat and sugar 18

19 10. AVOCADOS 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 19

20 ADDING AVOCADO TO YOUR DIET Quick Tips: Say OK to guacamole! Add to salads, sandwiches, etc. Use wisely and in moderation Choosing a ripe avocado at the grocery store 20

21 SUMMARY AND QUESTIONS Thank you for attending! 21

22 "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 through such operating subsidiaries, including Cigna Onsite Health, LLC, and not by Cigna Corporation. All models used for illustrative purposes only a 01/ Cigna. Some content provided under license.

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