Why is it important to eat grains, especially whole grains?

Eating grains, especially whole grains, provides health benefits. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Grains provide many nutrients that are vital for the health and maintenance of our bodies.
Health benefits

• Consuming whole grains as part of a healthy diet may reduce the risk of heart disease.
• Consuming foods containing fiber, such as whole grains, as part of a healthy diet, may reduce constipation.
• Eating whole grains may help with weight management.
• Eating grain products fortified with folate before and during pregnancy helps prevent neural tube defects during fetal development.
• Click here for more information about preventing heart disease, high blood pressure, diabetes, and cancer.

Nutrients

• Grains are important sources of many nutrients, including dietary fiber, several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium).
• Dietary fiber from whole grains or other foods, may help reduce blood cholesterol levels and may lower risk of heart disease, obesity, and type 2 diabetes. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as whole grains help provide a feeling of fullness with fewer calories.
• The B vitamins thiamin, riboflavin, and niacin play a key role in metabolism – they help the body release energy from protein, fat, and carbohydrates. B vitamins are also essential for a healthy nervous system. Many refined grains are enriched with these B vitamins.
• Folate (folic acid), another B vitamin, helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
• Iron is used to carry oxygen in the blood. Many teenage girls and women in their childbearing years have iron-deficiency anemia. They should eat foods high in heme-iron (meats) or eat other iron containing foods along with foods rich in vitamin C, which can improve absorption of non-heme iron. Whole and enriched refined grain products are major sources of non-heme iron in American diets.
• Whole grains are sources of magnesium and selenium. Magnesium is a mineral used in building bones and releasing energy from muscles. Selenium protects cells from oxidation. It is also important for a healthy immune system.

Key Consumer Message: Make at least half your grains whole grains.

Why is it important to eat fruit?

Eating fruit provides health benefits — people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health and maintenance of your body.
Health benefits

• Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
• Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
• Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
• Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
• Eating foods such as fruits that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.
• Click here for more information about preventing cardiovascular disease, high blood pressure, diabetes, and cancer.

Nutrients

• Most fruits are naturally low in fat, sodium, and calories. None have cholesterol.
• Fruits are sources of many essential nutrients that are underconsumed, including potassium, dietary fiber, vitamin C, and folate (folic acid).
• Diets rich in potassium may help to maintain healthy blood pressure. Fruit sources of potassium include bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice.
• Dietary fiber from fruits, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as fruits help provide a feeling of fullness with fewer calories. Whole or cut-up fruits are sources of dietary fiber; fruit juices contain little or no fiber.
• Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy.
• Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.

Key Consumer Message: Make half your plate fruits and vegetables.

Health benefits and nutrients

Consuming dairy products provides health benefits — especially improved bone health. Foods in the Dairy Group provide nutrients that are vital for health and maintenance of your body. These nutrients include calcium, potassium, vitamin D, and protein.
Health benefits

• Intake of dairy products is linked to improved bone health, and may reduce the risk of osteoporosis.
• The intake of dairy products is especially important to bone health during childhood and adolescence, when bone mass is being built.
• Intake of dairy products is also associated with a reduced risk of cardiovascular disease and type 2 diabetes, and with lower blood pressure in adults.

Nutrients

• Calcium is used for building bones and teeth and in maintaining bone mass. Dairy products are the primary source of calcium in American diets. Diets that provide 3 cups or the equivalent of dairy products per day can improve bone mass.
• Diets rich in potassium may help to maintain healthy blood pressure. Dairy products, especially yogurt, fluid milk, and soymilk (soy beverage), provide potassium.
• Vitamin D functions in the body to maintain proper levels of calcium and phosphorous, thereby helping to build and maintain bones. Milk and soymilk (soy beverage) that are fortified with vitamin D are good sources of this nutrient. Other sources include vitamin D-fortified yogurt and vitamin D-fortified ready-to-eat breakfast cereals.
• Milk products that are consumed in their low-fat or fat-free forms provide little or no solid fat.

Why is it important to make fat-free or low-fat choices from the Dairy Group? Choosing foods from the Dairy Group that are high in saturated fats and cholesterol can have health implications. Diets high in saturated fats raise “bad” cholesterol levels in the blood. The “bad” cholesterol is called LDL (low-density lipoprotein) cholesterol. High LDL cholesterol, in turn, increases the risk for coronary heart disease. Many cheeses, whole milk, and products made from them are high in saturated fat. To help keep blood cholesterol levels healthy, limit the amount of these foods you eat. In addition, a high intake of fats makes it difficult to avoid consuming more calories than are needed.
Key Consumer Message: Switch to fat-free or low-fat (1%) milk.

Why is it important to make lean or low-fat choices from the Protein Foods Group?

Foods in the meat, poultry, fish, eggs, nuts, and seed group provide nutrients that are vital for health and maintenance of your body. However, choosing foods from this group that are high in saturated fat and cholesterol may have health implications.
Nutrients

• Meat, poultry, fish, dry beans and peas, eggs, nuts, and seeds supply many nutrients. These include 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. They are also building blocks for enzymes, hormones, and vitamins. Proteins are one of three nutrients that provide calories (the others are fat and carbohydrates).
• B vitamins found in this food group serve a variety of functions in the body. They 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.
• Iron is used to carry oxygen in the blood. Many teenage girls and women in their child-bearing years have iron-deficiency anemia. They should eat foods high in heme-iron (meats) or eat other non-heme iron containing foods along with a food rich in vitamin C, which can improve absorption of non-heme iron.
• Magnesium is used in building bones and in releasing energy from muscles.
• Zinc is necessary for biochemical reactions and helps the immune system function properly.
• EPA and DHA are omega-3 fatty acids found in varying amounts in seafood. Eating 8 ounces per week of seafood may help reduce the risk for heart disease.

Health implications

• Diets that are high in saturated fats raise “bad” cholesterol levels in the blood. The “bad” cholesterol is called LDL (low-density lipoprotein) cholesterol. High LDL cholesterol, in turn, increases the risk for coronary heart disease. Some food choices in this group are high in saturated fat. These include fatty cuts of beef, pork, and lamb; regular (75% to 85% lean) ground beef; regular sausages, hot dogs, and bacon; some luncheon meats such as regular bologna and salami; and some poultry such as duck. To help keep blood cholesterol levels healthy, limit the amount of these foods you eat.
• Diets that are high in cholesterol can raise LDL cholesterol levels in the blood. Cholesterol is only found in foods from animal sources. Some foods from this group are high in cholesterol. These include egg yolks (egg whites are cholesterol-free) and organ meats such as liver and giblets. To help keep blood cholesterol levels healthy, limit the amount of these foods you eat.
• A high intake of fats makes it difficult to avoid consuming more calories than are needed.

Why is it important to eat 8 ounces of seafood per week?

• Seafood contains a range of nutrients, notably the omega-3 fatty acids, EPA and DHA. Eating about 8 ounces per week of a variety of seafood contributes to the prevention of heart disease. Smaller amounts of seafood are recommended for young children.
• Seafood varieties that are commonly consumed in the United States that are higher in EPA and DHA and lower in mercury include salmon, anchovies, herring, sardines, Pacific oysters, trout, and Atlantic and Pacific mackerel (not king mackerel, which is high in mercury). The health benefits from consuming seafood outweigh the health risk associated with mercury, a heavy metal found in seafood in varying levels.

What are the benefits of eating nuts and seeds?

• Eating peanuts and certain tree nuts (i.e., walnuts, almonds, and pistachios) may reduce the risk of heart disease when consumed as part of a diet that is nutritionally adequate and within calorie needs. Because nuts and seeds are high in calories, eat them in small portions and use them to replace other protein foods, like some meat or poultry, rather than adding them to what you already eat. In addition, choose unsalted nuts and seeds to help reduce sodium intakes.

Why is it important to eat vegetables?

Eating vegetables provides health benefits — people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body.
Health benefits

• Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
• Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
• Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
• Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
• Eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.
• Click here for more information about preventing cardiovascular disease, high blood pressure, diabetes, and cancer.

Nutrients

• Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, or cholesterol.)
• Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.
• Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.
• Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
• Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
• Vitamin A keeps eyes and skin healthy and helps to protect against infections.
• Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.

Key Consumer Message: Make half your plate fruits and vegetables.

In Somalia, the first shipment of food was delivered Wednesday to Mogadishu, the first shipment since the official declaration of a famine just over a week ago. But the U.N. said it cannot get aid to more than two million people who are unable to flee the country’s south – territories controlled by rebels linked to al Qaeda and where some of the most desperate can be found.
Many of the refugees find their way to the Dadaab camp in Kenya, the world’s largest refugee camp, housing some 380,000 people – nearly four times its intended capacity. Close to 11 million children and families are suffering from the effects of the worst drought in 60 years. Thousands are fleeing Somalia on foot, leaving behind a nation plagued by malnutrition, disease and poverty.
Aevia — Consider the Source

An unfortunate mix of drought, failed harvests and rising food prices have brought severe food shortages to the east and the Horn of Africa. The severe food crisis is already affecting around 10 million people in parts of Kenya, Ethiopia, Djibouti and Somalia. Rains have failed over two seasons, with a strong La Niña event having a dramatic impact across the east coast of Africa. Now that this year’s wet season has officially ended, there is little prospect of rain or relief before September.
Charities have launched the biggest ever campaigns to tackle what they call a ‘creeping disaster’ in Kenya, Somalia, Uganda, Ethiopia. For Somali refugees arriving in neighbouring Ethiopia, rates of severe malnutrition are as high as 23%, according to Oxfam. A 4% incidence normally constitutes an emergency.
Up to 1,000 Somalis a day are also streaming across the Kenyan border to Dadaab, already the largest refugee settlement in the world, with 367,000 residents. Some 2.5 million people require food aid in Somalia, but access is tough, particularly in the south, where an Islamist insurgency has made it nearly impossible, for aid groups to operate. To the west, in Ethiopia, 3.2 million people require humanitarian assistance. Pastoralist communities there have seen 80% of their livestock die in some places, according to Oxfam, with the lost income making it extremely difficult for people to buy food.
In Uganda 600,000 people need assistance, and in Djibouti 120,000. But the greatest number of people in need, 3.5 million, are in Kenya’s arid northern regions, whose marginalisation by the government has magnified the effects of the increasingly frequent droughts. In Turkana malnutrition rates are more than twice the emergency level.
“High food prices, fluctuating rainfall, a rising population and ever dwindling natural resources have created the perfect storm,” said Leigh Daynes, director of communications for Plan, in the UK.
Aevia — Consider the Source

The Super 6 are the best medicine we have for preventing cancer and other chronic disease, and all are good for health anyway. The only real potential side effect of their use to prevent cancer is that you might also get healthier in ways you didn’t intend.
Regular physical activity is associated with weight control, reduced inflammation, enhanced immune function and reduced cancer risk specifically. Optimal diet exerts far-ranging effects on every aspect of physiology, and similarly stands to reduce the risk of all chronic disease. Combine eating well and being active with a commitment to never hold a cigarette, and the risk of all chronic disease declines by roughly 80 percent.
The list of health promotion priorities very reasonably extends to three more. The quality and quantity of sleep has profound effects on psychology, immunology and neurology. A linkage to cancer risk is suggested by a rudimentary connection of these dots. Much the same is true of stress, which can contribute to hormonal imbalances and inflammation that propagate cancer — or can be managed to prevent such effects.
And, finally, there is love. We are, from our earliest origins, social creatures much influenced by our relationships with others. While love may seem a “warm and fuzzy” topic, it is in fact the cold, hard scrutiny of clinical trials demonstrating that those with loving relationships are far less vulnerable to chronic disease and death than those without.
Combine all six salutary practices, and the evidence is clear that benefits reverberate all the way to our chromosomes, altering the behavior of genes in a way apt to reduce chronic disease risk in general, and cancer risk specifically.
Aevia — Consider the Source

In a ranking of 20 diets by U.S. News & World Report, the magazine concluded the DASH diet was best overall. The magazine’s panel of nutrition experts chose Dietary Approaches to Stop Hypertension for, among other things, being nutritious, easy to follow and protecting against heart disease and perhaps diabetes.
DASH is chock-full of the fruits, vegetables, high-fiber and high-protein foods that well-publicized weight-loss plans hold in high esteem.
Aevia — Consider the Source

Your breast-milk is always going to be top-notch for your baby; but a poor diet may zap energy at a time in your life when energy is already something that is hard to come by. Below are a few tips for maintaining a healthy diet while breastfeeding:

• Eat when you are hungry and drink when you are thirsty – This isn’t as easy as it sounds with a new baby.
• Keep water by your nursing spot – If you tend to always sit down to nurse in the same spot during the day, keep a water bottle(and snacks) within arms reach. Nothing brings on thirst quite like nursing a new baby.
• Stick to snacks you can eat with one hand – Stock up on one-handed snacks such as apples, carrot sticks, cheese cubes, and fruit/nut bars. See if your partner can make you an easy-to-grab sandwich before they leave for work in the morning.
• Make a double batch! – When making dinner, always make a double batch so that you have lunch for the next day.
• Eat small meals – Try eating several small meals throughout the day instead of three large ones.
• Keep snacks by the bed – Keep easy to eat snacks, such as granola bars, within arms reach of your bed. Hunger strikes at all hours during those early months. Don’t forget your water bottle!
• Ignore the rules – If you want to have an omelet for lunch, go for it! Same thing goes with having leftover meatloaf for breakfast.

 
Aevia — Consider the Source