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ConNEXTion is published as a community service for the friends and neighbors of

Methodist Hospital

300 W. Huntington Drive, Arcadia, CA 91007 626-898-8000

www.methodisthospital.org.

President and Chief Executive Officer Dennis Lee

Editor Doneva Garcia

Information in ConNEXTion comes from a wide range of medical experts. Models may be used in photos and illustrations. If you have any concerns or questions about specifc con-tent that may affect your health, please contact your health care provider.

Copyright © 2011 Methodist Hospital of Southern California

Copyright © 2011 Coffey Communications, Inc. CUM26873c

For a Methodist Hospital physician referral, please call 888-388-2838.

A healthy diet can help you get all the necessary nutrients

NATURALLY NUTRITIOUS

I f you build your diet around fruits, vegetables, beans and whole grains, chances are your body will get the nutrients it needs, according to the American Institute for Cancer Research. These foods contain substances such as fber, phytochemicals and antioxidants that provide the body with tools for maintaining the immune system, cell repair and chronic disease prevention.

Many of these foods have little or no fat, sodium or cho-lesterol. Also, most have lots of nutrients with relatively few calories, so you can eat more, have less worry of weight gain and still get the nutrition you need.

Good choices

» Vitamin C helps heal wounds and keep teeth and gums healthy. Get it from kiwi fruit, bell peppers, green cab-bage, cantaloupe, oranges, strawberries and apricots.

» Potassiummay help keep blood pressure at a healthy level. Sources include sweet potatoes, tomatoes, lima beans, white beans and bananas.

» Calcium is needed for healthy bones and teeth and for nerve and muscle function. Low-fat dairy products, such as milk and cheese; spinach; edamame; collard greens; and kale are great calcium-rich options.

» Iron is needed for healthy blood cells, and it can help in the proper function of all cells in the body. Find it in lentils, spinach, soybeans, kidney beans and chickpeas.

» Folate is especially important for women who may become pregnant, as it helps prevent cord defects in newborns. Asparagus, broccoli, lentils, strawberries, pinto beans and white beans are great sources of folate.

Should you supplement?

For some groups of people, such as strict vegetarians, pregnant women and people with food allergies, nutri-tional supplements are recommended in order to provide a guaranteed intake of certain vitamins and minerals. Speak to your primary care provider or a dietitian to fnd out whether you are getting enough nutrients from your diet or whether you should be taking a supplement.

300 W. Huntington Drive Arcadia, CA 91007 626-898-8000

DATE: 4/19/11

Nonprofit Org. CLIENT: Methodist Hospital U.S. Postage

PAID

CCI JOB NO.: CUM26579 Long Beach, CA

Permit No. 2041 COPY IN: 3/22/11

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Ingredients

1 banana

2 cups pineapple chunks, packed in juice and drained 1 cup orange juice ¼ cup nonfat milk 2 tablespoons honey 4 to 5 ice cubes

Instructions

Place all ingredients in blender and puree until smooth.

Nutrition information

Makes 2 servings. Amount per serving: 292 calories, 0g total fat, 0g saturated fat, 73g carbohydrates, 4g protein, 4g dietary fber, 20mg sodium

Source: American Institute for Cancer Research

Orange-pineapple smoothie