Bright Bites: Fruit Or Salad? Unlocking the Benefits of Colorful Eating

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CARE

Keep your status updated with current information to make sure you get the correct treatment you need to maximize your health and achieve your healthy goals.

FRUIT SALAD
By consuming a wide array of colorful produce ensures you get a diverse range of vitamins, minerals, and antioxidants. Each color group offers unique health benefits—orange and yellow foods like carrots are rich in beta-carotene, while leafy greens provide iron and folate.

Aim to fill half your plate with fruits and vegetables at each meal. Fresh, frozen, or even lightly cooked options all count toward your daily intake. Incorporating smoothies, salads, and roasted veggie medleys can make it easy and enjoyable.

Experiment with new produce each week to keep meals interesting and maximize nutrient intake. The more variety you include, the better your chances of meeting your body’s nutritional needs.

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SLEEP HEALTH
Getting enough restful sleep is foundational for both physical and mental health. Adults should aim for 7–9 hours per night, as quality sleep supports immune function, memory, and emotional well-being. Lack of sleep can increase stress, impair concentration, and raise the risk of chronic diseases.

Create a calming bedtime routine by limiting screen time, dimming lights, and engaging in relaxing activities such as reading or gentle stretching. Consistency is key—try to go to bed and wake up at the same time every day, even on weekends.

If you struggle with sleep, consider evaluating your sleep environment. A cool, dark, and quiet bedroom can make a significant difference. Avoid caffeine late in the day and try mindfulness techniques to quiet your mind before bed.

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(SPICES)HOME REMEDIES

Cinnamon is rich in antioxidants, which help protect the body from oxidative stress and damage caused by free radicals. Regular consumption of cinnamon can therefore contribute to a stronger immune system and improved resilience against inflammation-related conditions. These antioxidants, have anti-inflammatory properties that may reduce the risk of

• Chronic diseases

• Support overall cellular health

Typical effective doses in studies range from 0.5 to 2 teaspoons (1–6 grams) per day, but results can vary and cinnamon should be used as a supplement to—not a replacement for—medical treatment and a healthy lifestyle.

STRETCH IT OUT
Regular physical activity is crucial for maintaining a healthy weight, supporting heart health, and boosting mood. Even moderate exercise, such as brisk walking or cycling, can have significant long-term benefits.

Find activities you enjoy, whether it’s dancing, swimming, yoga, or team sports. Consistency matters more than intensity—aim for at least 150 minutes of moderate activity each week, broken into manageable sessions.

Movement doesn’t have to be structured. Take the stairs, stretch during breaks, or go for a walk after meals. The key is to stay active and make movement a natural part of your daily routine.

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