The Problem: Not enough fruits & veggies

Research shows how you eat can affect long term health – no surprise there. It can make a difference not just in the way you feel every day but can help prevent your DNA from getting worn out! Evidence from epidemiological studies and laboratory studies indicates that dietary factors are important in the causation of cancer at many sites. Extensive studies have concluded that diets high in fat, low in fiber and/or low in fruits and vegetables are associated with an increase incidence of mortality from various cancers.

Diets with a higher intake of plant foods, especially yellow and green vegetables and citrus fruits is associated with reduced risk of several cancers, notably cancer of the stomach, pancreas, colon, rectum, bladder, endometrial, cervix and ovary. So how is America doing on eating foods to prevent cancer? And what can we do differently to improve our diets.

• Fewer than 1 in 10 Americans meet fruit or vegetable intake recommendations.
• One quarter of all vegetables consumed by children and adolescents are French fries.
• Kid’s intakes of all fruits and of dark green and/or deep yellow vegetables are very low compared with recommendations.
• Fewer than 10% of 1- to 2- year-olds consume a dark green vegetable a day ‘green foods are important for eye health and often contain folate acid which is good for your heart.
• Only one in five children eats five or more servings of fruits and vegetables per day.
• Beta-carotene in sweet potatoes, pumpkins and carrots is converted to vitamin A, which helps maintain healthy mucous membranes and healthy eyes.
• Scientists have also reported that carotenoid-rich foods can help reduce risk of cancer, heart disease and can improve immune system function.

How to fix it!

Creating a colorful fruit smoothie or having your child find a new dark green or deep yellow fruit or vegetable they haven’t tied yet are 2 ways to have new food adventures. Find fun ways to expose children to a variety of fruits and vegetables at an early age. Try our vegetable logic puzzle with your school aged child. See fun eating tips below:

• In our house, broccoli is called dinosaur trees and tomato sauce used as dip becomes swamp sauce.
• Cauliflower’s name ranges from snow clouds to Santa puffs.
• Our spaghetti often comes from spaghetti squash, a deep yellow food packed with nutrients which kids love because it’s can be play with just like spaghetti.
• Yellow peppers also make a great snack and in the summer are fairly easy to grow in a wooden whiskey barrel, a deep pot or in the ground. Grow, eat and enjoy!

Halas-Liang, MA, RD, CDE, CNSD is the Program Coordinator for the Online Certificate in Nutrition for Optimal Health, Wellness, and Sports. This program is offered in partnership with Colleges/Universities throughout the nation and can be taken anywhere. To learn more, go to http://www.efslibrary.net . She is also founder of http://www.superkidsnutrition.com , where she is "saving the world, one healthy food at a time (TM)."

It is important to know how to select the right nutritional supplement for your diet and your lifestyle. There are numerous nutritional supplement products available on the market. Knowing which one to purchase can be a tough choice. The good news is that there are some handy tips to know how to select the right nutritional supplement for your body.

The first thing to consider is what do you eat in a normal day? It is easiest to keep a food journal. Be honest in your food journal so that you can take the most advantage of knowing what foods are typically in your diet. You will need to look at the food pyramid and determine what areas of your diet are lacking the types of foods you should ideally be eating on a daily basis.

Once you have kept a food journal for at least a month, you will need to look at. What are some areas that you can easily change and are committed to changing in your diet? Do you need more green vegetables? Are you eating too much protein? Making changes in your diet to eat more healthy and nutritious is the most important step you can do for improving your nutritional intake.

Remember that nutritional supplement products are just that a supplement. You should not try and receive all of your nutritional needs from the various products. It is important to eat healthy and change your habits instead of completely relying on nutritional supplement products. A well balanced and varied diet is going to be not only the easiest, but also the best to maintain for a healthy lifestyle.

Once you have determined what changes to make in your diet and figured out what areas you might need nutritional supplement, it is time to take the list to your health care provider. Your provider can then go over the food journal and the notes that you made to determine how to improve your nutrition. More than likely, a nutritional supplement of some sort is going to be recommended by your health care provider. They might even have sample packs that you can try.

It can be easy to forget things, so write down the recommendations from your health care provider for the nutritional supplement needs that will benefit you the most. Read the label carefully to make certain that the various supplements are offered in the product. For example, if you need a B complex supplement to your diet and the nutritional supplement product does not have any B complex in it, then you are not choosing a product that is going to do you any good.

At the same time, you do not want to double up on nutritional supplement products because that can be dangerous for your body. You would not want to purchase a multi-vitamin for your gender and then a different multi-vitamin for your age to end up taking two multi-vitamins per day. Our bodies are not designed to handle that type of overload on the system. Also, the nutritional supplement products are not designed for you to be taking two multi-vitamins.

The key is to know what you eat. Purchase and use nutritional supplement products sensibly, and you will make the best choice for your body and your health.

Zach Thompson is a Glyconutrients Representative. His clients range from actresses to pro athletes. You can get a free Glyconutrients consultation by visiting the site.

Many people forget about the nutritional values of foods when planning their meals. After all, it’s so much easier to just stop at their favorite fast food restaurant on their way home from work.

Everyone knows they should be eating more healthy foods, but some people aren’t quite sure where to start. Here are some things to look for when trying to plan healthier meals.

Are you eating lots of fruits and vegetables? The majority of us do not eat adequate amounts to keep us healthy. Experts recommend that we eat between 5 to 9 servings every day. That adds up to about 2 cups of fruit and 2 1/2 cups of vegetables. Choose a variety of vegetables and fruits in different colors. Dark green vegetables like spinach, for instance, contain more nutritients than lighter colored vegetables.

Are you eating grains and cereals? Besides the well-known benefits of dietary fiber, grains and cereals provide many important nutrients for your health. Whole grain breads and cereals are much preferred over refined white breads or rice.

Are you eating a wide variety of foods? They say that variety is the spice of life. In reality, it’s the basis of a healthy diet. Our bodies need food from all of the food groups to function at peak performance. These food groups consist of grains, fruits, vegetables, dairy products, meats, beans and nuts. Sorry… candy is not a food group.

Do you eat breakfast every day? Yes, it’s true: breakfast is the most important meal of the day. Eating a good breakfast will give you the energy you need to make it through the morning and help eliminate those high-fat splurges.

Do you drink plenty of water? Soda and coffee may be liquid but they do not replace the water that your body needs. We need at least 16 ounces of water each day to keep ourselves hydrated and flush out the impurities that we may have accumulated in our digestive systems.

How much fat do you eat? Dietary fat is our enemy. Even though our bodies need a certain amount of fat, most of us consume 200 to 300 percent more than we need. That’s a scary thought! So, when you are making your food choices, look at the labels to see how much fat is contained in the food item. Vegetables and fruits are naturally lower in fat than meats.

How much salt, sugar and alcohol are you eating? Here again, moderation is the key. Serious problems can occur when you overdo. Salt can lead to water retention, weight gain and heart problems. Sugar, when eaten in large quantities over a long period of time can contribute to diabetes. And, excessive alcohol consumption is bad for the kidneys.

Your body will tell you when you are not getting (or when you are getting too much) of a certain kind of food. If you are gaining weight, you know you are either eating portions that are too large or you are eating foods that are high in fat. Feeling tired can mean that you’re not getting the nutrients from the foods required by your body to function.

Eating healthy foods is not as difficult as it sounds. In a nutshell: drink more water, eat less fats and sugars, and eat more fruits, vegetables and grains.

Jude Wright is an author and webmaster whose main interests are in cooking and gardening. Learn more about eating healthy foods at her website at http://nutritious-cooking.com.

Whether you are a newcomer to weight loss or a seasoned pro, there is always something to learn when you go back to the basics. Many people think that losing weight is this daunting task that takes a lot of time in the gym, or the reduction in calories or even worse eating nothing but cottage cheese and carrots.

All of that is the furthest thing from the truth. What it takes is knowing what to eat, when to eat it, and how much of it you should eat. You see there really are power foods out there and when combined together in a meal they help increase your bodies metabolic rate (the rate at which your body burns fat) and make you healthier.

Let’s start with what you should be eating. It goes without saying that eating cupcakes, cookies, pies, and other high fat no nutrient content foods are bad for you. Now that does not mean you can’t have one on occasion, but you can overdo it quickly. There are three food groups you need to acquaint yourself with. They are proteins, carbohydrates and green vegetables. If you can remember these three then you will be well on your way.

In each of these three food groups you want to pick out quality sources. For example, your proteins should consist of lean meats, chicken breast, fish, egg whites and/or egg substitutes. Your carbohydrate sources should be multi-grain breads and cereals, brown rice and potatoes. The last group, green vegetables, is an easy one. Your vegetable sources should be green. Good examples would be spinach, broccoli, asparagus and salads.

Knowing what the right foods to eat are will lead you a long way to your weight loss goals; however we are not done yet. There is more information you need. Simply knowing them is not enough. You need to know how much of each you should eat and how often.

To make it simple and eliminate the need for weighing your food, counting your calories and so on you can remember this simple rule of thumb when it comes to portion size. Each food group portion should be the same size as your clenched fist. So if you were to go ahead and make a fist that is the size of food portion you should put on your plate for each food group for each meal.

One final step is to know how often to eat. The idea is that when you are eating healthy you want your body to get a continuous supply of this food but not overeat. Therefore the best method is to eat many smaller meals throughout the day. You should be eating one meal every two and a half to three hours for a total of six meals each and every day. This keeps that metabolic rate running at high levels and gives your body the nutrients it needs to run at a healthy level.

Are you looking to lose 5, 10, or 15 pounds? It doesn’t matter. With the information above you are equipped with the knowledge you need to lose as much or as little weight as you so desire. Just remember that before you start any type of fitness or nutrition program you should always get a complete physical from your primary care physician.

About the Author:
Mr. Tucker is a regular contributor on Bukisa, an online community for writers where writers can submit their articles. You can also follow him on Twitter.