Take a Healthy Bite.

Fruits and vegetables are great sources of many vitamins, minerals and other natural substances that may help protect you from chronic diseases. Some of these nutrients may also be found in other healthy foods. Eating a balanced diet and making other lifestyle changes are key to defending your body’s good health.

FIBER
Diets rich in dietary fiber have been shown to have a number of beneficial effects, including decreased risk of coronary heart disease.
Excellent fruit and vegetable sources: navy beans, kidney beans, black beans, pinto beans, chick peas, black eyed peas, lentils and artichokes.

FOLATE*
Healthful diets with adequate folate may reduce a woman’s risk of having a child with a brain or spinal cord defect.
Excellent fruit and vegetable sources: black eyed peas, cooked spinach, great northern beans and asparagus.

POTASSIUM
Diets rich in potassium may help to maintain a healthy blood pressure.
Good fruit and vegetable sources: sweet potatoes, tomato paste, tomato puree, beet greens, white potatoes, white beans, lima beans, cooked greens, carrot juice and prune juice.

VITAMIN A
Vitamin A keeps eyes and skin healthy and helps to protect against infections.
Excellent fruit and vegetable sources: sweet potatoes, pumpkin, carrots, spinach, turnip greens, mustard greens, kale, collard greens, winter squash, cantaloupe, red peppers and Chinese cabbage.

VITAMIN C
Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy.
Excellent fruit and vegetable sources: red and green peppers, kiwi, strawberries, sweet potatoes, kale, cantaloupe, broccoli, pineapple, Brussels sprouts, oranges, mangoes, tomato juice and cauliflower.

*According to the Institute of Medicine, a daily intake of 400 g/day of synthetic folic acid (from fortified foods or supplements in addition to food forms of folate from a varied diet) is recommended for women of childbearing age who may become pregnant.

www.5ADay.gov




Recipe:

Grilled Tuna with Corn and Avocado Relish
This recipe serves: 8
Preparation time : 30 minutes
Cooking time : 15 minutes

Ingredients
For the Corn and Avocado Relish:
2 ears corn, shucked
1/4 cup lime juice
2 tablespoons extra virgin olive oil
1/4 cup balsamic vinegar
1/4 cup chopped red onion
1/4 cup chopped scallions
1 tablespoon seeded, chopped jalapeño pepper
1 teaspoon chopped, fresh cilantro
1 avocado
salt to taste
freshly ground black pepper

For the tuna:
8 tuna steaks, 4 to 6 ounces each
1 tablespoon olive oil


Cooking Instructions
For the Corn and Avocado Relish:
1. Preheat the grill or oven to 450°F.
2. Roast the corn on the grill or in the oven until it begins to turn golden, about 10 minutes.
3. Meanwhile, mix the lime juice, olive oil, vinegar, red onion, scallions, jalapeño and cilantro together in a bowl.
4. When the corn is cool enough to handle, cut the kernels from the cob and add them to the bowl. Pit, skin and chop the avocado and add that to the bowl.
5. Season with salt and pepper and set aside.

For the tuna:
1. Preheat the grill or broiler.
2. Mist the tuna steaks with olive oil and season them with salt and pepper.
3. Grill the tuna steaks on each side until just opaque, about 3 to 4 minutes per side. (Thinner steaks will take a little less time and thicker ones will take a little more.)
4. Serve the steaks topped with the relish.


Nutrition Facts
Serving Size 1 tuna steak and 1/4 cup relish
Amount Per Serving
Calories 240 Protein 27 g
Total Carbohydrate 12 g Dietary Fiber 3 g
Soluble Fiber 0 g Insoluble Fiber 1 g
Sugar 4 g Total Fat 10 g
Saturated Fat 2 g Monounsaturated Fat 4 g