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TEN FOODS YOU OUGHTA’ EAT

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2 Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2012 Cigna

1. NUTS

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


ADDING NUTS TO YOUR DIET

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


2. 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


ADDING LEAFY GREENS

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


3. BERRIES

Quick Tips:

• Choose blueberries, raspberries, strawberries,

blackberries, marionberries, cherries, etc.

• Sprinkle with yogurt, on top of cereal, in salads

• Choose organic if possible


ADDING BERRIES TO YOUR DIET

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


4. BEANS

Quick Tips:

• Examples: black beans, pinto beans, kidney

beans, garbanzo beans, peas.

• Lentils: contain the highest amount of protein

• Canned beans offer convenience


ADDING BEANS TO YOUR DIET

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


5. SALMON

Quick Tips:

• Wild is better than farmed (when available)

• Try baking or grilling (avoid frying)


ADDING FISH TO YOUR DIET

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


6. SWEET POTATO

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!)


ADDING SWEET POTATOES

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


7. TOMATOES

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


ADDING TOMATOES TO YOUR DIET

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


8. BARLEY

Quick Tips:

• Mix barley with hot cereals or in soups

• Mix barley flour with whole wheat for breads

• Try hulled, pearled, or flaked barley


ADDING BARLEY TO YOUR DIET

You Mean Chocolate is HEALTHY?!?!? – Yes… …

• Healthy flavenoids

Quick Tips

• Dark chocolate AND milk chocolate

• Use in moderation to avoid saturated fat

and sugar


9. DARK CHOCOLATE

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


10. AVOCADOS

Quick Tips:

• Say OK to guacamole!

• Add to salads, sandwiches, etc.

• Use wisely and in moderation

• Choosing a ripe avocado at the grocery store


ADDING AVOCADO TO YOUR DIET

SUMMARY AND

QUESTIONS


Thank you for attending!

"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.

843182 a 01/12 © 2012 Cigna. Some content provided under license.

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