Diabetes II Prevention 5 A Day The Color Way

By Fae Aldrich

July 2, 2004

OK, now last week we were talking about the 5 "colors". Remember? Blue/Purple (plums, grapes, purple cabbage, etc.); Green (kiwi, lettuce, broccoli, grapes, celery, etc.); White (mushrooms, onions, bananas, etc.); Yellow/Orange (oranges, lemons, carrots, etc); and Red (tomatoes, applies, radishes, etc.). Keeping the "colors" in mind when you shop, will be helpful since our goal is to eat 5-9 servings of fruits and vegetables a day.

What's a serving? Good question. Common sense must prevail. In general though, keep these guidelines in mind: Raw leafy vegetables - 1 cup; Other vegetables (cooked or chopped raw) - 1/2 cup; Vegetable juices - 3/4 cup; Apples, bananas, oranges - 1 medium; Chopped, cooked, or canned fruit - 1/2 cup; Fruit juices - 3/4 cup. Now no one is going to stand over you as you measure out your serving, or maybe you are in line at a restaurant buffet and don't have much time to think about serving size. Do the best you can at the time, get on with life, and do better next time. Practice at home at your next meal and measure out your servings in a measuring cup. You will soon recognize a "serving size" very quickly then when you are out and about.

Let's Talk "White". Mushrooms: What a good idea!

Mushrooms are a good source of selenium and copper. Studies show selenium may reduce the risk of cancer - particularly prostate cancer - and may play a role in cardiovascular health. In addition, a properly working immune system and the production of thyroid hormones both depend on this important mineral. Copper works with iron to produce red blood cells and keep body tissues properly oxygenated.

Virtually fat free and without cholesterol, naturally low in sodium, very low in calories, a good source of valuable vitamins and minerals and delicious, mushrooms aren't just a good idea, they're a great idea!

Perfectly Sautéed Mushrooms

1. Select a large (10-12 inch heavy skillet. A smaller skillet will crowd the mushrooms, causing them to steam.

2. Heat 1-tablespoon olive oil or butter (if you have too!) over medium heat until hot enough to gently sizzle a mushroom slice. In order for the mushrooms to brown, the oil must be hot enough to sear, but not burn, the mushrooms.

3. Add mushrooms all at once; increase heat to medium-high. Cook, stirring occasionally, until mushrooms are tender, liquid evaporates, and they begin to brown, about 6 minutes. Sprinkle with a pinch of salt and ground black pepper.

Variations: Before adding mushrooms, sauté 1/2 cup chopped onion or slivered bell pepper in the oil, or sauté mushrooms with 1 tablespoon fresh herbs (or 1 teaspoon dried herbs) such as thyme, rosemary, marjoram, or fresh garlic.

Nutrients per serving: Calories 87; Protein 4g; Fat 7g; Calories from Fat 61; Carbohydrates 4g; Cholesterol 0mg; Fiber 1.4g; Sodium 145mg.

Healthy thought for the day: Sweets are the destiny that shapes our ends.

Wishing you the best of health. We'll talk "Purple" next week. Questions or comments contact Fae Aldrich, Project Coordinator, Diabetes II Prevention Grant 719-767-5616. www.5aday.com.