Health
Nutrition
Balance Your Diet
Eating for good health can be easy by following the Food Guide Pyramid and adjusting your food choices and number of servings within each of the five major food groups. The Food Guide Pyramid conveys three main messages about healthful eating, variety, balance and moderation.
- Variety - eat different foods from the Pyramid's
five food groups. No one food supplies all the nutrients
the body needs. Eating a variety of foods - both within
each food group and among the five food groups - ensures
that you meet your nutritional requirements
- Balance - eat appropriate amounts from each food
group every day. A balanced diet supplies the nutrients
and calories the body needs.
- Moderation - choose foods and beverages to meet your energy needs and to control calories, total fat, cholesterol, sodium, sugars and, if consumed, alcoholic beverages. A moderate diet helps you maintain a healthy weight and may help protect you from health problems such as heart disease and cancer later in life.
Fruits and Veggies Cut Cancer Risk
One in three people will get cancer sometime in their life. Over 200 different studies showed that, on average, eating 5 or more fruits and vegetables cuts cancer risk in half. Cancers of the respiratory and gastrointestinal tracts are reduced the most by diets high in fruits and vegetables.
- Fruits and Vegetables - are rich natural sources
of vitamins, minerals, dietary fiber and non-nutrient plant
substances called phytochemicals. Phytochemicals seem to
act in many different ways to help keep tissues healthy,
rid the body of harmful wastes, and promote natural immunity.
- Citrus Fruits - Phytochemicals in oranges, tangerines
and grapefruits may help the body get rid of cancer causing
chemicals (carcinogens), prevent harmful blood clotting,
and avoid blindness.
- Melons and Berries - may aid the immune system
and help lower blood cholesterol. This family includes kiwifruit,
cucumbers, squash and pumpkins.
- Grapes - especially red ones may help get rid of
carcinogens, protect DNA in cells, and prevent harmful blood
clots that trigger heart attacks and strokes.
- Cabbage Family - such as broccoli, cauliflower,
brussels sprouts, kale, bok choy, collards, turnip, mustard
greens, kohlrabi and watercress may lower the risk of hormone-related
cancers, help protect DNA, and boost the body's ability
to fight off cancer.
- Deep-Yellow and Orange Fruits and Vegetables, Leafy
Greens - Phytochemicals in apricots, persimmons, cantaloupe,
sweet potatoes, pumpkin and carrots may help protect against
cancer, fatty plaque in the arteries, dangerous blood clotting,
and loss of eyesight. Spinach, kale and dark leafy greens
may have similar benefits.
- Tomatoes and Eggplant - may prevent carcinogens
from forming, shield cells from carcinogens, or neutralize
cancer-causing free radicals. Tomato products may reduce
prostate cancer and heart attack risk. Spaghetti with Turkey
Meat Sauce is a great way to get these cancer fighting foods.
- Onions, Garlic, Leeks and Chives - This family
of vegetables may help the body produce less cholesterol,
block cancer-causing chemicals, control cancer cells, and
eliminate other toxic chemicals.
- Other Fruits and Vegetables - Artichokes and stone
fruits such as peaches, plums, nectarines and cherries as
well as pears, apples, mangos, bananas and avocados provide
fiber, foliate, potassium and other nutrients that reduce
the risk of heart disease and cancer. The monounsaturated
fat in avocados, like that in olive oil and tree nuts, does
not appear to raise disease risk and may be protective.
- Soybeans, Tofu, Soymilk and Dried Beans - Phytochemicals
in soybeans may block hormone-related cancers, stimulate
the immune system, and slow tumor growth, especially in
the colon. Beans have fiber, iron, protein, and folate B
vitamin that builds blood cells, helps prevent neural tube
birth defects, and may help prevent heart attacks.
- Whole Grain Breads - Phytochemicals in whole grains
also may reduce cancer-causing free radicals, help lower
blood cholesterol, and prevent colon cancer.
- Fresh, Frozen, Canned, Dried and Juiced - Frozen
fruits and vegetables have nutrients similar to freshly
harvested produce. Other processed fruits and vegetables
retain most of their nutrient, fiber and phytochemical value.
Steaming and microwaving help to maintain the vitamin C
and foliate content of vegetables.
Remember, Eat at Least 5 Fruits and Vegetables Every Day for Better Health!
Good Nutrition -- A Key to Lower Blood Pressure
By CFBF Rural Health and Safety Program
There's no better time to begin waging the war against high blood pressure than right now. Problems resulting from high blood pressure - such as heart disease and stroke - are the leading cause of death for men and women in the United States.
To lower overall blood pressure levels, health experts recommend reducing total fat, saturated fat, cholesterol and sodium intakes, increasing activity levels and adding healthful foods to our diets. Those include:
- Fruits and vegetables - Produce offers a wide variety
of vitamins, minerals, fiber and plant compounds that help
reduce cardiovascular disease. Of course, experts suggest
we consume three vegetables and two fruits per day.
- Olive Oil - A diet rich in monounsaturated fats,
such as olive oil, has been shown to reduce the rates of
heart disease. It's loaded with the powerful antioxidant
vitamin E. Other good sources of these nutrients are canola
oil, peanut oil, peanuts, almond, cashews and avocados.
- Oatmeal - The soluble fiber in oatmeal helps reduce
cholesterol levels. Oats contain antioxidants that protect
the body from damaging free radicals.
- Fish - Some research suggests that the omega-3
fatty acids found in fish may prevent blood clots in the
arteries.
- Soy - Soy has been found to significantly reduce
total cholesterol and blood fats due to its isoflavones.
- Vitamin Supplements - A well-balanced diet should produce cardioprotective benefits, but a multi-vitamin-and-mineral supplement can provide a safety net for good nutrition.
The 10 Most Nutritious Foods
- Beans
- Oranges
- Broccoli
- Fat-free or 1% Milk
- Oatmeal
- Spinach and Kale
- Strawberries
- Cantaloupe
- Sweet Potatoes
- Whole-Grain Bread
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