BE
Healthy ™
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VOL. 6 • NO. 11
© July 2012
MORE NEEDED ON AMERICAN PLATES
Muller Mirville (left) hands healthy treats to his cousins, Yvekerly (middle) and Francesca Louis. Mirville works at the Dudley Town Common farmers’ market run by the Food Project. (Photo by Greig Cranna, courtesy of the Food Project.)
Say this about Muller Mirville. He doesn’t mind getting his hands dirty. Farming is not a very typical past time for an 18-year-old city kid that grew up in Mattapan and Dorchester. But then again, Mirville is not your typical kid. He plants, weeds, nurtures and harvests his
own vegetables. “I grow the ones I like,” he said, as he reeled off his long list — beets, broccoli, string beans, peppers and even eggplant. And unlike a significant number of his peers, he actually likes and consumes fruits and vegetables. According to the 2011 Youth Risk Behavior Surveillance system, a survey conducted by the
Centers for Disease Control and Prevention, only 22 percent of students interviewed said that they had eaten fruit or drunk 100 percent fruit juices three or more times per day the week preceding the survey. A mere 15 percent of the students said they ate vegetables three or more times a day. ChooseMyPlate.gov, a program sponsored
by the U.S. Department of Agriculture, recommends that teens consume at least five cups of fruits and veggies every day. It’s not just teens that are lacking in fruit and vegetable intake. The 2009 Behavioral Risk Factor Surveillance System for adults pointed out that nationwide only 23 percent of those interviewed reported that they ate at least five servings a day, as recommended. The percentage ranged from a low of 15 percent in Oklahoma to a high of 32 percent in Washington D.C. In Massachusetts, consumption varied by gender, race, educational status and income. Females, whites, college graduates and those who make at least $50,000 a year were more apt to consume the minimum recommended amounts. Studies have shown that fruits and vegetables contain a wide variety of vitamins and minerals that can reduce the risk of several chronic illnesses, including heart disease, some cancers, diabetes and stroke. The link to food and good health is not new. Back in 1932, it was found that a diet deficient in vitamin C was the culprit behind scurvy, the bane of sailors. Scurvy was characterized by extreme weakness, anemia and bleeding gums. Vitamin C is plentiful in citrus fruits. In more recent times, the Harvard-based Nurses’ Health Study found that the higher the average daily intake of fruits and vegetables, the lower the chances of developing cardiovascular disease. Of the 110,000 people studied, those who averaged eight or more servings a day were 30 percent less likely to have a heart attack or stroke. Mirville, continued to page 4
It’s all about the colors and taste Like most nutritionists, Vivien Morris can list all of the reasons that people should eat healthier. She also knows that those reasons are falling on deaf ears. That partly explains why Morris takes a different tact on getting people to eat more fruits and vegetables. “They taste so good,” she said. There’s a reason she emphasizes the good taste. “If you only say they’re good for you, they’re less appealing,” she explained. “Things that taste good are more attractive. We are programmed to appreciate sweet things, and fruit is naturally sweet.” It’s not a hard sell. Morris has found that invariably there is at least one fruit or vegetable a person likes and eats. She then tries to build on that to entice people to eat more. She even offers healthier substitutes. For instance, people who like sweet potato pie may grow to like plain roasted sweet potatoes — which are chock full of vitamins A and C — without all the unhealthy trimmings. As a registered dietician, Morris knows all to well that the body requires at least 30 vitamins and minerals in order to function properly. The problem is that the body cannot make those raw materials on its own. But it can derive those essential nutrients from the foods that we eat, principally fruits, veggies and whole grains. The only vitamin the body makes is vitamin D in partnership with the sun.
Eating plant foods, like fruits and vegetables, have been found to lower the risk of several chronic illnesses.
Morris recognizes that the cost of fruits and veggies may be off-putting to some. “Eat seasonally and locally,” is her recommendation. “Corn is less expensive in August and apples in the fall. Go with the season.” Farmers’ markets, which are plentiful in the city, accept food stamps (doubling their value with sales up to $10 in most Boston markets) and both WIC and the Senior Farmers’ Market Nutrition Program, which provides coupons to
low-income seniors for locally grown food. Frozen foods are a good substitute for fresh and are less expensive. In some ways, frozen may be a bit healthier. “Produce is flash frozen right at the peak of ripeness,” she explained. “The nutrients are well maintained.” While fresh produce is healthy, Morris admitted that some of the nutrients may diminish over time, which can Morris, continued to page 4
Good health on a budget Summer is a time of delicious abundance. Bright berries, leafy greens, dark red tomatoes, deep orange melons and sunny yellow squash spill from the summer cornucopia. Vegetables and fruits like these are loaded with essential vitamins, minerals and fiber needed for good health. When swapped for higher calorie foods, they can help you shed unwanted pounds. So why aren’t you eating more of them? “Take a look at your plate at mealtimes,” said Dr. Jan Cook, medical director of Blue Cross Blue Shield of Massachusetts. “Aim to fill half of it with vegetables and fruit.” If that’s not how you’d describe your meals, it’s fine to work toward this healthy goal one plate — or just one extra portion of veggies and fruit — at a time. And if you worry that buying more fresh produce will take too big a bite out of a tight food budget, try these eight tips to help stretch your dollars:
and the outdoor stalls in Chinatown. The Fair Foods TwoDollars-A-Bag program offers anyone in need a changing selection of surplus fresh produce and other foods. Check online or call the organization for nearby locations (www.fairfoods.org or 617-288-6185). Or shop local farmers’ markets, where the Boston Bounty Bucks program stretches $10 of SNAP benefits into $20 of food. Open on specific weekdays during summer and fall, farmers’ markets pop up outside at Boston Medical Center (Fridays), Copley Square (Tuesdays, Fridays), South Station (Tuesdays, Thursdays), Codman Square (Thursdays) and Fields Corner (Saturdays) in Dorchester among other sites. Check http://thefoodproject.org/bountybucks for program information plus convenient market locations, days and times. Before shopping, find the Market Information Table at local farmers’ markets to ask how Bounty Bucks are handled.
Enjoy the abundance
PLAN FIRST, SHOP SECOND. Always start with a grocery list. Before deciding what to buy, go through the fridge and cabinets to see what you have on hand. Then check store ads and clip coupons.
Now that you’ve stocked up, how can you fit more fruits and vegetables into meals and snacks? Set a family challenge. Instead of watching “The Voice,” try judging “The Food” by challenging picky eaters to taste-test — and rate — one new vegetable or fruit per week. Put out small quantities to avoid waste. Low-cal salad dressings and flavored yogurts make great dips for those suspicious of trying new veggies and fruits.
BE FLEXIBLE. Sticking to a grocery list helps keep you on budget. Yet veering off course for seasonal produce or unexpected store sales can keep money in your wallet. Avoid overbuying by substituting sale items for previous plans. BUY BIG — THEN SPLIT IT. “Big bags of staples like apples, oranges, onions and sweet potatoes may help you save money, especially if you split bulk purchases with friends or family,” said Whittier Street Health Center nutritionist Kerry Mendes, M.S., R.D. Always compare unit prices, shown per ounce, pound, or pint on store shelf labels, to see if you can do just as well or better buying by the pound. Look closely at bagged produce, too, to make sure you’re not getting stuck with overripe or bruised items.
vegetables packed in water and fruit packed in water or its own juices. COOK OFF. Sometimes, grocery stores and farmers’ markets discount fruits and vegetables that are blemished or teetering on overripe. Pare away bad spots before popping them in the pot.
STAY CHILLED. Frozen produce is just as healthy as fresh. Stock up on favorites during sales or buy less costly store brands for your freezer.
RELY ON THE ALPHABET. SNAP (Supplemental Nutrition Assistance Program, once called food stamps) and WIC (Special Supplemental Nutrition Program for Women, Infants, and Children) are accepted by many stores for purchases of frozen, canned or fresh produce.
STACK UP. Canned produce stacks easily and can save costs during sales. Healthy choices are low-sodium
SEARCH OUT BARGAINS. Bargains on fresh produce abound at the Boston Haymarket near Faneuil Hall
Do a makeover. Give your plate a makeover that packs more produce into your daily diet. Go online at www. fruitsandveggiesmorematters.org/give-your-plate-a-makeover to learn delicious ways to help meals and snacks measure up. Play hide and seek. Stir-fries, smoothies, and soups are perfect spots to shoehorn in that extra serving of vegetables and fruits. Try a new dish. Wake up snoozing taste buds by cooking a new dish. Check out the African Heritage Diet Pyramid from Oldways, which emphasizes traditional healthy favorites like collards and other leafy greens (oldwayspt. org), or try internationally inspired recipes from the Harvard School of Public Health Nutrition Source (www.hsph.har vard.edu/nutritionsource/recipes/home-cooking/index.html).
CONVENTIONAL OR ORGANIC?
While no solid science proves that eating organic produce is better for us nutritionally, it does help limit exposure to pesticide residue from conventional farm produce or processed foods. USDA regulations state that synthetic fertilizers, sewage sludge, irradiation, genetic engineering and a lengthy list of prohibited pesticides can’t be used in organic agriculture. Yet organic vegetables and fruits often cost more than their conventional counterparts, a stumbling block for many shoppers. If you do wish to eat organic produce, shop sales to bring costs down, and be selective about what you buy. The Environmental Working Group publishes the Clean Fifteen and Dirty Dozen awards, two lists of vegetables and fruits with the least and greatest amounts of pesticide residues when tested. A recent Clean Fifteen included sweet corn, onions, avocados and mangos. Strawberries, spinach, lettuce, and imported grapes were on the Dirty Dozen. For full lists, see www.ewg.org/foodnews. Check product seals and labels before buying, also: • “100% ORGANIC” All ingredients except water and salt must be organic. • “ORGANIC” 95 percent of the ingredients were produced organically. • “MADE WITH ORGANIC INGREDIENTS” 70 percent of the ingredients were produced organically. • Products less than 70 percent organic may identify specific organic ingredients on the information panel.
2 BE Healthy • http://behealthy.baystatebanner.com
Questions & Answers Is it better to eat fresh rather than frozen or canned produce? Most people think that fresh produce retains more of the natural vitamins and minerals and therefore must be better. The fact is the nutrient content varies depending on the particular item and how it’s been handled after the harvest. Overall, produce fresh from the farm or just picked and handled Constance Brown-Riggs, M.S. Ed., properly, are healthier than frozen R.D., C.D.E., C.D.N. or canned ones. But frozen and Registered Dietitian canned vegetables can still be a Certified Diabetes Educator good choice. Ideally, they will be canned or frozen right after being harvested when they still have all of their healthy nutrients. Should diabetics refrain from eating fruit since it is naturally rich in sugar? No. It is true that fruit is naturally rich in sugar but that does not mean that it should be banned from the diet of a person with diabetes. The natural sugar in fruit has the same effect on blood glucose levels as vegetables and other sources of carbohydrate. Fruit provides a healthy source of calories, carbohydrate, fiber, vitamins and minerals and should be part of a healthy diabetes meal plan. Can a multi-vitamin pill take the place of fruits and vegetables? No. Vitamin supplements are just that — supplements designed to add to one’s diet and fill nutrient gaps. A multi-vitamin pill cannot take the place of any food. Fruits and vegetables provide fiber and other naturally occurring substances that work together to promote health.
colors
health The
of
INDOLES
Broccoli, cauliflower, cabbage, brussels sprouts
LYCOPENE Tomatoes (especially cooked), red peppers, watermelon, pink grapefruit
Phytochemicals, or antioxidants, are compounds found in plant foods. Phytochemicals give fruits and vegetables their unique color and health benefits. Below are examples of better known antioxidants.
LUTEIN May prevent tumor growth
ANTHOCYANINS
Collard greens, spinach, lettuces
Blueberries, eggplant, plums May reduce the risk of prostate cancer
Protects cells from damage
Has been found to improve eye and heart health
BETA-CAROTENE Sweet potatoes, carrots, collard greens
Are there particular fruits and vegetables pregnant women should eat? Fruits and vegetables are an important part of healthy eating when pregnant. They provide a variety of vitamins and minerals, as well as fiber to aid digestion. Citrus fruits and berries provide vitamin C, which helps absorb iron. Dark green vegetables like collards and spinach have vitamin A, iron and folate, which aids in the normal development of the brain and spinal cord.
Can improve vision, skin and bone health Sources: Fruit and Veggies More Matters; American Institute for Cancer Research
How can eating certain produce reduce the risk of cancer? There is an emerging body of scientific evidence to suggest phytochemicals, which are components of produce, play a role in decreasing the risk of developing cancer. For example, indoles, which are phytochemicals found in cruciferous vegetables — broccoli, bok choy, cabbage, kale, brussels sprouts and turnips — contain sulfur and activate agents that destroy cancer causing chemicals. Eating a variety of fruits and vegetables is the best way to ensure you get all the cancer fighting phytochemicals. What is the value of potassium in the diet? Potassium is listed as a “nutrient of concern” in the 2010 Dietary Guidelines for Americans. That’s because most people don’t get enough of this vital mineral, which is abundant in foods like sweet potatoes and bananas. Research shows that diets high in sodium and low in potassium are associated with high blood pressure. Potassium helps to maintain normal blood pressure by blunting sodium’s effect. African Americans and those with high blood pressure benefit the most from increasing their intake of potassium. However, individuals with kidney problems may need to restrict potassium and should talk to their health care provider to determine how much potassium is right for them. Does juicing diminish the nutrients of fruits and vegetables? Yes. Juicers extract the juice from whole fruits and vegetables leaving behind the healthy fiber. The juice is filled with most of the vitamins, minerals and phytochemicals found in the whole fruit. However, whole fruits and vegetables also have healthy fiber, which is lost during juicing.
MAKE HALF YOUR PLATE FRUITS AND VEGETABLES
The information presented in BE HEALTHY is for educational purposes only, and is not intended to take the place of consultation with your private physician. We recommend that you take advantage of screenings appropriate to your age, sex, and risk factors and make timely visits to your primary care physician.
BE Healthy • http://behealthy.baystatebanner.com 3
Mirville, continued from page 1
In addition to vitamins, minerals and fiber, fruits and vegetables contain antioxidants, substances that may help reduce the risk of cancer, according to the American Institute for Cancer Research (AICR). Antioxidants neutralize “free radicals,” molecules that can damage DNA, often resulting in a mutation and eventually cancer. An increasing body of research by the AICR suggests that eating a plant-based diet can reduce the risk of many types of cancer. Fruits and vegetables can multi-task. For example, broccoli fuels the body with not only folate, a B vitamin that helps produce and maintain cells, but also potassium, an essential element for the proper functioning of the heart, kidneys, muscles, nerves and digestive system. It’s also a good source of magnesium, which helps prevent the formation of “bad” cholesterol. Some veggies are considered more healthful than others. The cruciferous family — broccoli, cauliflower, brussels sprouts, kale, cabbage and bok choy — is one such example. These particular veggies are very high in antioxidants, vitamins, minerals and fiber that are important to your health. The AICR claims that diets high in cruciferous foods are strongly linked to a lower incidence of colorectal cancer, but may also reduce the risk of cancers of the esophagus and pharynx. Mirville said he recognizes the health benefits of produce and tries to meet the requirements
for his age. He cut back on his consumption of sugar-sweetened beverages when he learned that the life-span of his generation may be less than that of his parents. Sugared drinks have been linked to diabetes and obesity in youths, two risk factors that can decrease life expectancy. He now prefers smoothies that count toward his daily quota of fruits. Mirville caught the bug for working in the soil when he joined the Food Project, a nonprofit community program that helps youths and adults from diverse backgrounds build sustainable food systems. He has worked with the Food Project for three years and his responsibilities have grown. In addition to farming, he now leads workshops in the community to help others grow their own food. Between June and October, he can be found on most Tuesdays and Thursdays at the Project’s farmers’ market in Dudley Town Common selling produce raised by the organization. Mirville boasts that fresh grown produce trumps that found in grocery stores. “There’s a big difference,” he said. “When you pick fresh grown it’s perfect.” He is looking forward to a new chapter in his life. He will attend Tuskegee University in the fall to study mathematics. He realizes he has a long haul ahead of him, but that should not be a problem. After all, he is not afraid to get his hands dirty.
Boston Medical Center*
Mattapan Farmers Market*
840 Harrison Ave., Menino Pavilion June 15 - Oct. 19 | FRI 11:30 am - 2:30 pm
525 River St. July 14 - Oct. 13 | SAT 10 am - 2 pm
City Hall Plaza*
Mission Hill*
City Hall Plaza, along Cambridge St. May 21 - Nov. 21 | MON & WED 11 am - 6 pm
Huntington Ave. and Francis St. June 21 - Oct. 25 | THUR 12 - 6 pm
Codman Square*
South End
Washington St. and Talbot Ave. June 21 - Oct. 25 | THUR 1 - 6 pm
Thayer Street, off Harrison Ave. May - Oct. | SUN 10 am - 4 pm
Dudley Town Common*
* SNAP accepted in this market
Jamaica Plain
The recommended quantity of fruits and veggies a person should eat each day depends on gender, age and physical activity. For example, a 45-year-old woman who exercises at least 30 minutes every day should eat a minimum of 2 cups of fruit and 2½ cups of vegetables. The choice of produce is up to her; however, nutritionists recommend choosing different colors for various health benefits. Develop your personal eating plan by consulting a dietitian or visiting ChooseMyPlate.gov.
Servings are now measured in cups and half cups. WHAT’S A CUP?
1 sm apple
1/2 med grapefruit
1 lg banana
1 lg plum
8 lg strawberries
1 med wedge cantaloupe
1 lg bell pepper
5 broccoli florets
1 lg sweet potato
6 baby carrots
Additional examples are available at www.fruitsandveggiesmatter.gov
Ingredients: ½ cup unsweetened pineapple juice ¾ cup plain low fat yogurt 1½ cups frozen, unsweetened strawberries
Directions: Add ingredients, in order listed, to blender container. Puree at medium speed, until thick and smooth. Source: www.fruitsandveggiesmatter.gov Morris, continued from page 1
For full list of farmers’ markets, please visit www.mass.gov/agr
677 Centre St, Bank of America parking lot June - Nov. 13 | SAT 12 - 3 pm
occur particularly if it travels long distances to reach local grocery stores. Canned and dried fruits and vegetables are fine as long as they are not packed in liquids that contain too much sugar or salt. She offers additional advice. “Grow your own,” she recommended. Sometimes all you need is a dirt-filled box and a window sill. The Boston Natural Areas Network (617-542-7696) can offer advice on community gardening.
Vivien Morris, M.S., R.D., M.P.H., L.D.N. Registered Dietitian When planning meals, start with the fruits and veggies, she advised. “Make half your plate fruits and veggies and lay those out first.” The rest should be whole grains and a low-fat protein. Adding fruits and veggies to one’s diet is not very complicated. It’s not necessary to follow a specific regimen. “Eat ones that you like,” she said. “If you don’t like carrots, eat sweet potatoes. If you don’t like tomatoes, eat sweet red peppers.” Variety is the key, she emphasized. “If you eat only blueberries, you will miss out on other nutrients,” she explained.
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WHAT’S A 1/2 CUP?
A quick and easy dose of fruits
Farmers’ Markets
Corner of Dudley St. and Blue Hill Ave. June 5 - Oct. 30 | TUE & THUR 3 - 7 pm
IT’S YOUR CHOICE
Color-code your choices to get the full health benefits. Carrots and other orange vegetables contain beta-carotene, a compound that boosts not only vision health but is beneficial for the skin, bones and the immune system. Red fruits and veggies, like tomatoes and watermelon contain lycopene, which has been found to reduce the risk of prostate cancer. The green group, such as spinach and bell peppers may help prevent cataracts and macular degeneration, while the blues and purples are powerful antioxidants that may help ward off stroke, heart disease and cancer. How much of fruits and veggies a person should eat each day can be puzzling. That’s because one size does not fit all. The amount depends on gender, age and physical activity. For instance, minimum daily consumption ranges from a cup a day of fruit for children between the age of 2 and 3 to 2½ cups for men 19 to 50. People should discuss a healthy plan with a registered dietitian or visit www.ChooseMy Plate.gov and work out a personal plan. Determining the serving size can be tricky, but the Produce for Better Health Foundation has simplified it. Servings are now measured in cups and half-cups. For example, one cup of fruit is one small apple or eight large strawberries. A halfcup is 16 grapes or a small box of raisins. Visit www.fruitsandveggiesmatter.gov for more examples. Morris said that she recognizes that some vitamins and minerals found in fruits and veggies are also found in meat, but she noted a distinction. Meats are a major source of unhealthy fats, such as cholesterol. “One does not have to eat meat to be healthy,” she said. “You can be healthy without eating meat. It’s less clear that you can be healthy and not eat fruits and vegetables.”
Comments on Be Healthy? Contact Health Editor Karen Miller at kmiller@bannerpub.com.