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Paint Your Plate Pink

Posted at: 02/05/2013 10:14 AM

Did you know Americans can prevent one-third of the most common cancers with simple lifestyle changes?  Your Hy-Vee Registered Dietitian, Jen Haugen, will show you ways to help paint your plate pink!

Cancer Prevention

Stay Lean and Eat Smart
Up to one-third of cancers could be prevented with simple lifestyle changes including eating smarter, staying lean and moving more.  

Paint Your Plate Pink
One simple change to make today is to focus your attention on fiber.  Eating smarter with fiber can help you stay lean.  Learn why fiber is important and which foods are great sources of fiber - with a tip on how to select those foods marked with a pink ribbon in the Austin Hy-Vee produce department.  

Fill Your Day with Fiber
The daily goal for fiber: 25-35 grams.  Examples of fiber-rich foods to include in your meals are:
Breakfast: ½ cup blueberries + 1 cup shredded wheat = 8 grams fiber
Snack: 1 medium banana = 3 grams fiber
Lunch: 2 slices whole-wheat bread + 1 cup lentil soup = 10 grams fiber
Snack: ¼ cup hummus + 6 whole grain crackers = 7 grams fiber
Dinner: 1 cup broccoli + ½ cup brown rice + small tossed salad = 8 grams fiber

Fiesta Turkey Wrap
Serves 4.

All you need:
1/2 pound 93% lean ground turkey
1/4 cup light sour cream or non-fat plain Greek yogurt
2 tablespoons salsa
1/2 teaspoon chili powder
1/2 cup chopped red bell peppers
1/2 cup chopped white onion
4 Flatout Healthy Grain wraps (in the HealthMarket)
4 large romaine lettuce leaves

All you do:
  1. Brown the ground turkey over medium-high heat. Drain excess liquid as necessary. Remove browned meat and store in refrigerator until needed.
  2. In a medium bowl, combine sour cream, salsa and chili powder. Add peppers, onions and ground turkey. Mix well.
  3. Lay out wraps on a work surface. Top with lettuce leaves and turkey filling. Roll up and serve.
Nutrition Facts per Serving: 240 calories, 9 grams fat, 3 grams saturated fat, 0 grams trans fat, 26 grams carbohydrate, 10 grams fiber, 410 mg sodium, 45 mg cholesterol, 20 grams protein.

Jen Haugen represents Hy-Vee as a nutrition expert promoting healthy eating throughout the community.  Jen is a member of the Academy of Nutrition and Dietetics.