A Healthy You: Let's talk about the 'Orange Zone'

By Cindy GatesGovernor Brandstad’s Healthiest State Initiative has everyone buzzing about the Blue Zone - a book by New York Times bestselling author, Dan Buettner.The Blue Zone ideas are making their way across Iowa as communities clamor to be selected as one of Iowa’s 10 Blue Zone designated towns. Sioux City is among those Iowa communities working to make their town a healthier, happier and more productive environment.There are nine principles that researchers identify as having impact on increased well-being and longevity. These principles are called the Power 9. Eating mostly a plant-based diet is one of the nine principles outlined in the Blue Zone. In the interest of staying with a theme, and to help you make informed dietary decisions, I’ve decided to take a look at the “Orange Zone.”Everyone is telling us to eat more vegetables, from our mothers to the new MyPlate slogan, fill half your plate with fruits and vegetables. Now the Blue Zones are promoting “Plant Slant.” According to Buettner's Blues Zones, to live a longer healthier life, beans, whole grains and vegetables are the cornerstone. The Blue Zonediet suggests the inclusion of at least two vegetables at each meal.Orange Vegetables are in season now, so choose from carrots, pumpkins, winter squash and sweet potatoes. They are high in beta carotene. Beta carotene is a nutrient converted by our body to Vitamin A.Vitamin A helps keep your skin moist, it is the vision vitamin, promotes the growth of healthy bones and teeth and helps your immune system to fight off infections. Vitamin A may also protect us from heart disease and cancer. The following are vegetables that are high in good sources of the “Orange Zone.”Humans have been eating carrots for years but the early carrots were purple. Orange carrots didn’t appear until the year 1600. Orange carrots became the carrot of choice, in part because purple carrots turned cooking water a murky brown.Carrots contain a large amount of Vitamin A and C, beta carotene, fiber and potassium. One cup of carrots contain over 650 percent of our daily need for Vitamin A.Baby carrots have become very popular but they really aren’t baby carrots at all. They are grown-up carrots cut into 2 inch sections and sent thru a peeler. Didn’t you ever wonder why they are all the same size?Carrots contain a natural compound called Falcarinol, that may reduce the risk of cancers.For recipes, fun facts and trivia, check out www.carrotmuseum.comSweet potatoes are native American plants that were the main source if nourishment for early homesteaders and for soldiers during the Revolutionary War. These tuberous roots are among the most nutritious foods in the vegetable group. Sweet potatoes are packed with Vitamin A and C and fiber.A serving of sweet potatoes actually contain twice the recommended daily amount of Vitamin A needed. Sweet potatoes often are confused with yams, but yams are large starchy roots grown in Africa and Asia.Sweet potatoes are not potatoes either - they belong to a different plant family. Sweet potatoes are versatile as well. They can be baked, boiled and made into baked French Fries. There are 400 different kinds of sweet potatoes. Choose the darker varieties for more Vitamin A content. Place sweet potatoes in a dark, well ventilated location. Do not store sweet potatoes in the refrigerator.Winter squash also is an excellent orange power food. Winter squash are more nutrient-dense than summer squash and contain high amounts of beta carotene, B and C vitamins, and fiber.Pumpkins are the most famous of all winter squashes. Pumpkins comes from the Greek word “pepon” meaning big melon. The tradition of eating pumpkin at Thanksgiving came from when the Pilgrims proclaimed a day of thanksgiving and prayer for the harvest. There are two different kinds of pumpkins - canning and carving. Pumpkins are a great source of fiber and Vitamin A. Canned pumpkin can be used in muffins, breads, cookies, puddings etc.For recipes and more information on the importance of “plant slant,” go to www.fruitsandveggiesmorematters.orgThese small, but powerful, ideas for incorporating the “plant slant” principle in your life represent how easy it is to make small changes for lasting health improvement. The Blue Zone principles give everyone a chance to be successful as we take steps toward a healthier community.After all, we’ve got to “start somewhere.”Healthy You is a regular column about nutrition, healthy living and cancer care. It is written by Cindy Gates, RD and LD and the Cancer Center’s Oncology dietitian, herbalist and Certified Wellness Coach.