Eat Plenty of Fruits and Vegetables
Fruits and vegetables play an important role in promoting good health. They contain essential vitamins, minerals, and fiber that may help protect you from chronic diseases, such as heart disease and certain cancers. Even people who are trying to lose weight can benefit from eating more fruits and vegetables. They are naturally low in calories and high in fiber and water. Eating fruits and vegetables is an important part of a healthy lifestyle.

The new Dietary Guidelines for Americans, released in January 2005, changed fruit and vegetable recommendations for all Americans. Previous dietary guidelines recommended a range of 5 to 9 servings of fruits and vegetables a day. The new guidelines recommend 2 to 6 1/2 cups of fruits and vegetables a day or the equivalent of 4 to 13 servings. However, most American adults and children are still not eating enough. According to a survey that was conducted by Healthier Cumberland in 2006, 53% of adults that live or work in the Cumberland area consume only 1 or 2 servings of fruits and vegetables each day.

Tips for sneaking more fruits and vegetables into your meals:

1. Puree vegetables and add them to sauces or soups.
2. Grate or chop vegetables into tiny undetectable bits and add them to casseroles.
3. Treat vegetables as the central part of your meal (like in stir fry or pasta primavera).
4. Double your normal portion of vegetables.
5. Stock up on prepackaged vegetables, like salad greens and baby carrots.
6. Fill your freezer with vegetables, so you will never be without.
7. Puree fruit for a smoothie.
8. Buy fruits at different stages of ripeness, so they are ready when you are.
9. Begin your day with 2 servings of fruit, like a banana and juice.
10. Choose desserts that incorporate fruit.
11. Add dried fruit to your cereal or muffin.
12. Use fruit purees (like applesauce) instead of oil in cakes, muffins and brownies.

Get your grains

Grains can be divided into 2 subgroups, whole grains and refined grains.  Whole grains contain the entire grain kernel -- the bran, germ, and endosperm. Refined grains have been milled, a process that removes the bran and germ.   This gives the grains a finer texture and improves their shelf life; however, it also removes the dietary fiber, iron, and many vitamins. Though refined grains can be enriched by adding vitamins and minerals, the fiber cannot be replaced. Whole grains are an excellent source of disease-fighting phytochemicals and antioxidants, as well as B vitamins, vitamin E, magnesium, iron and fiber. A balanced diet that includes whole grains can reduce risks of heart disease, stroke, cancer, diabetes and obesity.  The United States Department of Agriculture recommends that at least ½ of all the grains eaten should be whole grains.


Examples of whole grains include:

• whole-wheat flour
• bulgur (cracked wheat)
• oatmeal
• whole cornmeal
• brown rice

Examples of refined grain products are:

• white flour
• white bread
• white rice

Build your bones
A diet rich in dairy products can reduce your risk of low bone mass. Foods in the milk group provide nutrients that are vital for the health and maintenance of your body, such as calcium, potassium, vitamin D, and protein.  However, choosing foods from the milk group that are high in saturated fats and cholesterol can cause other health problems, particularly elevated “bad” cholesterol levels in the blood which increase the risk for coronary heart disease. In addition, eating a lot of fats makes it difficult to avoid consuming more calories than you need which will result in weight gain.  Choose low or non-fat dairy products whenever possible, and limit the amount of cheeses, whole milk, and creams in your diet.  

Protein Pointers
Protein foods include meat, poultry, fish, dry beans and peas, eggs, nuts, and seeds.  These foods provide vital nutrients, such as protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium.  Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. B vitamins help the body release energy, play a vital role in the function of the nervous system, aid in the formation of red blood cells, and help build tissues. Vitamin E is an anti-oxidant. Iron is used to carry oxygen in the blood. Magnesium is used in building bones and in releasing energy from muscles. Zinc helps the immune system function properly.
Though protein foods are essential for the health and maintenance of your body, choosing foods from this group that are high in saturated fat and cholesterol can cause other health problems, particularly elevated “bad” cholesterol levels in the blood which increase the risk for coronary heart disease.  Choose a variety of protein sources and keep it lean. 

• When possible, select extra lean ground beef. 
• Opt for the leanest cuts of meat (typically round steaks and roasts for beef and loin cuts or ham for pork). 
• Remove all visible fat or skin from meat and poultry. 
• Drain off the fat that appears during cooking.
• Choose fish rich in omega-3 fatty acids, such as salmon, trout, and herring, more often. 
• Substitute dry beans or peas or nuts for meat in meals and snacks.

Go easy on the salt, sugar, alcohol, and saturated fat and drink plenty of water!

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