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​​​​​THE TRUSTEE 

 June 2026
Vol XIX, No. 190

Fresh Foods, Better Health:

Why Summer Is the Perfect Time to Improve Your Diet 

What you eat every day plays a significant role in your overall health. Research continues to show that healthy eating habits can help lower the risk of chronic conditions such as heart disease, stroke, type 2 diabetes, high blood pressure, and even some forms of cancer.

The good news is that improving your diet does not require a complete lifestyle overhaul. Small, sustainable changes can make a meaningful difference over time. And with summer's abundance of fresh fruits and vegetables, there is no better season to begin.

The Connection Between Diet and Health

Studies have shown that diets high in processed meats, red meats, sodium, and sugar-sweetened beverages are associated with increased risks of heart disease, stroke, and type 2 diabetes. At the same time, diets rich in fruits, vegetables, whole grains, nuts, seeds, and omega-3-rich seafood are linked to better health outcomes and lower rates of chronic disease.

Many common health conditions in the United States are influenced by dietary choices. For example, foods high in saturated fat may contribute to atherosclerosis, or hardening of the arteries, while excessive sodium intake can increase blood pressure. Conversely, eating a variety of nutrient-rich foods can support heart health, improve digestion, strengthen immunity, and help maintain a healthy weight.

Certain eating patterns, such as the Mediterranean diet—which emphasizes fruits, vegetables, whole grains, legumes, fish, olive oil, and nuts—have been associated with a lower risk of chronic diseases and some cancers.

Small Changes Can Lead to Big Benefits

Changing eating habits can feel overwhelming, but starting small can make the process more manageable. One simple step is to begin reading nutrition labels. Look for products with:

Fewer ingredients

• Lower amounts of added sugar
  
• Reduced sodium levels
  
• Less saturated fat
  
• Higher fiber content
  

Preparing meals at home more often can also help you control ingredients and make healthier choices.

Foods That Support Better Health

Adding more nutrient-dense foods to your diet can help support overall wellness and may help reduce the risk or progression of chronic conditions. Consider incorporating:

• Colorful fruits and vegetables
  
• Fatty fish such as salmon and sardines
  
• Garlic and onions
  
• Ginger and turmeric
  
• Nuts and seeds
  
• Fermented foods such as yogurt, kefir, and kimchi
  
• Green tea
  
• Whole grains
  

These foods provide important vitamins, minerals, fiber, antioxidants, and other beneficial compounds that support the body's natural defenses and overall function.

Eat the Rainbow This Summer

Summer brings a wide variety of fresh produce that is not only delicious but also packed with nutrients. The vibrant colors found in fruits and vegetables come from natural compounds called phytonutrients, which have been associated with numerous health benefits.

Here are ten nutritious summer foods to enjoy:

1. Berries- Strawberries, blueberries, raspberries, and blackberries are rich in fiber, vitamin C, and antioxidants. These nutrients help protect cells from damage and may support heart health, healthy blood sugar levels, and digestion. Add fresh berries to yogurt, oatmeal, or smoothies.

2. Peppers- Available in many colors and flavors, peppers contain phytonutrients that may help support heart health and reduce disease risk. Enjoy raw with a healthy dip or grilled as part of a summer meal.

3. Leafy Greens- Spinach, kale, Swiss chard, and other greens provide vitamins and minerals that support bone health, healing, and overall wellness. Build colorful salads using a variety of greens.

4. Figs- These naturally sweet fruits contain calcium, magnesium, potassium, and prebiotics that support digestive and bone health. Add fresh figs to cheese boards, salads, or healthy snacks.

5. Watermelon- With more than 90% water content, watermelon helps keep you hydrated during hot weather while providing a naturally sweet, low-calorie treat. Blend into a refreshing drink with fresh lime juice.

6. Cucumbers- Hydrating and refreshing, cucumbers are low in calories and add crunch to meals and snacks. Add slices to water, salads, or sandwiches.

7. Zucchini -This versatile vegetable is rich in vitamins and minerals, including vitamin C. Use zucchini in stir-fries, grilled dishes, or whole-grain zucchini bread.

8. Green Beans - Green beans provide fiber and plant-based protein, supporting digestive and overall health. Enjoy them steamed, roasted, or even raw as a crunchy snack.

9. Tomatoes- Tomatoes are an excellent source of lycopene, a powerful antioxidant that may support heart health and help protect against certain cancers. Add fresh tomatoes to sandwiches, salads, or homemade sauces.

10. Peaches- Packed with antioxidants and fiber, peaches support digestive health and may help stabilize blood sugar levels. Grill peach halves and serve with yogurt and nuts for a healthy dessert.

A Healthy Plate Is a Colorful Plate

No single food can prevent disease or guarantee perfect health. The key is variety. Eating a wide range of fruits, vegetables, whole grains, lean proteins, and healthy fats helps ensure your body receives the nutrients it needs to function at its best.

Summer's abundance of fresh produce makes it easier than ever to experiment with new recipes and healthy ingredients. Challenge yourself to fill your plate with as many colors as possible and enjoy the benefits of eating seasonally.

The Bottom Line

Improving your diet is one of the most powerful steps you can take to support your long-term health. Start with small, realistic changes, focus on adding more nutrient-rich foods, and take advantage of the fresh produce available this summer.

If you need guidance on creating healthier eating habits, talk with your doctor or healthcare provider. They can help you develop a plan that fits your lifestyle and health goals.

This summer, make fresh foods a part of your wellness routine—and invest in a healthier future, one meal at a time.

Adapted/ taken from NHI Healthy Eating, Cleveland Clinic, Mayo Clinic, American Institute for Cancer Research.

 
KTF Plan Change

At a recent KTF Trust meeting of the Board of Trustees approved the following change effective July 1, 2026:

Office visits-

Co-pays for office visits with charges over $1000 incurred will have a co-pay of $100. (This is a change from the charges incurred of $500)
 

Summer Travel Season

With summer comes the summer travel season and the frequently asked question “Do I need travel health insurance?” If you are traveling within the United States, your health insurance coverage is sufficient. However, if you are planning a trip out of the country, the Plan ALWAYS recommends travel insurance. Our health plan does have foreign travel coverage, but if something happens, you will have a foreign copay, and out of network deductibles, since there are no in-network providers outside the United States. Additionally, the foreign provider can bill you 100% above and beyond any allowable amount. It can become extremely expensive, very quickly. Purchasing travel insurance is definitely a great idea and a worthwhile investment. Hopefully, you will not need it, but if you do, you will be glad you have it.

 
Information for New Retirees

To maintain your health and dental benefits in retirement, new retirees should follow the instructions in the Welcome to Retirement letters they receive. Newly retired members should submit payment for dental insurance by July 1, 2026.

 

 
  In Memoriam

Lawrence Lohman    Marion Iacobellis

Bernadette Scanlon    Daniel Stewart