Did you know that only 1 in 10 adults meet the federal fruit or vegetable recommendations?

Federal guidelines recommend that adults eat at least 1½ to 2 cups per day of fruit and 2 to 3 cups per day of vegetables as part of a healthy eating pattern. Yet in 2015, only 9% of U.S. adults met the intake recommendations for vegetables and 12% of adults met the recommendations for fruit.  These numbers were even lower in Minnesota – only 8.1% of MN adults met the recommendations for vegetables and 11.6% met the recommendations for fruit.

Here are some tips to increase vegetable intake:

• Buy fresh vegetables in season. They cost less and are likely to be at their peak flavor.
• Stock up on frozen vegetables for quick and easy cooking in the microwave.
• Buy vegetables that are easy to prepare. Pick up pre-washed bags of salad greens and add baby carrots or grape tomatoes for a salad in minutes. Buy packages of veggies such as baby carrots or celery sticks for quick snacks.
• Use a microwave to quickly “zap” vegetables. White or sweet potatoes can be baked quickly this way.
• Vary your veggie choices to keep meals interesting.
• Buy canned vegetables labeled “reduced sodium,” “low sodium,” or “no salt added.”
• Keep a bowl of cut-up vegetables in a see-through container in the refrigerator. Carrot and celery sticks are traditional, but consider red or green pepper strips, broccoli florets, or cucumber slices.

At meals:

• Plan some meals around a vegetable main dish, such as a vegetable stir-fry or soup. Then add other foods to complement it.
• Try a main dish salad for lunch. Go light on the salad dressing.
• Include a green salad with your dinner every night.
• Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.
• Include chopped vegetables in pasta sauce or lasagna.
• Order a veggie pizza with toppings like mushrooms, green peppers, and onions, and ask for extra veggies.
• Use pureed, cooked vegetables such as squash to thicken stews, soups and gravies. These add flavor, nutrients, and texture.
• Grill vegetable kabobs as part of a barbecue meal. Try tomatoes, mushrooms, green peppers, and onions.

https://www.cdc.gov/mmwr/volumes/66/wr/mm6645a1.htm?s_cid=mm6645a1_w

https://www.choosemyplate.gov/vegetables-tips

Amanda Berckes, MS, RD, LN
Registered Dietitian
Ortonville Area Health Services
(320) 487-4385
www.oahs.us

Effective January 1, 2019, the Urinalysis test is being removed from the OAHS Direct Access Testing menu in order to assure that the most appropriate and timely follow-up for a possible urinary tract infection can be completed.   The health of our patients is our priority.  Individuals who are under age 18  can have a urinalysis performed during a provider visit.

Adults 18 years and older can have a urinalysis performed during a nurse visit.  Provider and Nurse visits can be scheduled by calling 320-839-6157.

If you’re in 9th through 12th grade and think you’re interested in a health career, our Health Careers Camp is a must do. There’s NO CHARGE to attend and we’ll even throw in lunch. If you want, bring your parents. The more, the merrier!

The Health Careers Camp is a one-day, hands-on experience where you’ll roll up your sleeves and do all sorts of cool things that’ll give you a taste of what happens behind the scenes. Learn what it’s like to arrive at the scene of an emergency. Remove a “mole” from a calm, cooperative patient (think banana!). See how physical therapists work with people after an injury. See some of the cool gadgets used to make people better. And more! We’ll even throw in some personalized career guidance!

https://www.eventbrite.com/e/october-18th-oahs-health-careers-camp-registration-50350948041

In partnership with Stratis Health, Juniper and the MN River AAA, OAHS will be sponsoring an evidence-based workshop to help adults with Type 2 diabetes learn skills to increase their confidence in managing their diabetes.

When:
1 :00pm – 3:30pm
October 9th, 16th, 23rd, & 30th
November 6th & 13th

Where:
Fairway View Senior Communities, The Hub
217 Lundell Ave. Ortonville, MN 56278

Registration Info:
Contact Northside Medical Clinic Health
Coaches 320-839-4266
Cost:
FREE

Click here to see more info