- Keep fruit out where you can see it. That way you'll be more likely to eat it. Keep it out on the counter or in the front of the fridge.
- Get some every meal, every day. Try filling half your plate with vegetables or fruit at each meal. Serving up salads, stir fry, or other fruit and vegetable-rich fare makes it easier to reach this goal. Bonus points if you can get some fruits and vegetables at snack time, too.
- Explore the produce aisle and choose something new. Variety is the key to a healthy diet. Get out of a rut and try some new fruits and vegetables—include dark green leafy vegetables; yellow, orange, and red fruits and vegetables; cooked tomatoes; and citrus fruits.
- Bag the potatoes. Choose other vegetables that are packed with more nutrients and more slowly digested carbs.
- Make it a meal. Try some new recipes where vegetables take center stage, such as Tunisian carrot salad and spicy broccolini with red pepper.
The changes in the new food pyramid include brightly colored vertical stripes. Each stripe represents one of six food groups:
- Grains (orange -- and the widest stripe)
- Vegetables (green)
- Fruits (red)
- Oils (yellow -- and the thinnest stripe)
- Milk -- including most foods made from milk (blue)
- Meat and beans (purple).
Whole-grain diets also improve bowel health by helping to maintain regular bowel movements and promote growth of healthy bacteria in the colon.
A whole grain contains all edible parts of the grain, including the bran, germ, and endosperm. The whole grain may be used intact or recombined, as long as all components are present in natural proportions. To recognize whole grains, keep this list handy when you go to the grocery store and choose any of the following grains:
- Whole-grain corn
- Whole oats/oatmeal
- Popcorn
- Brown rice
- Whole rye
- Whole-grain barley
- Wild rice
- Buckwheat
- Triticale
- Bulgur (cracked wheat)
- Millet
- Quinoa
- Sorghum
- 100% whole wheat flour
Choose more vegetables and fruits.
Go for color and variety—dark green, yellow, orange, and red.
It's hard to argue with the health benefits of a diet rich in vegetables and fruits: Lower blood pressure; reduced risk of heart disease, stroke, and probably some cancers; lower risk of eye and digestive problems; and a mellowing effect on blood sugar that can help keep appetite in check.
"Eat your fruits and vegetables" is one of the tried and true recommendations for a healthy diet. And for good reason. Eating plenty of vegetables and fruits can help you ward off heart disease and stroke, control blood pressure, prevent some types of cancer, avoid a painful intestinal ailment called diverticulitis, and guard against cataract and macular degeneration, two common causes of vision loss.
What does "plenty" mean? More than most Americans consume. If you don't count potatoes—which should be considered a starch rather than a vegetable—the average American gets a total of just three servings of fruits and vegetables a day. The latest dietary guidelines call for five to thirteen servings of fruits and vegetables a day (2½ to 6½ cups per day), depending on one's caloric intake. For a person who needs 2,000 calories a day to maintain weight and health, this translates into nine servings, or 4½ cups per day (2 cups of fruit and 2½ cups of vegetables).
Vegetables, Fruits, and Cardiovascular Disease There is compelling evidence that a diet rich in fruits and vegetables can lower the risk of heart disease and stroke.
The higher the average daily intake of fruits and vegetables, the lower the chances of developing cardiovascular disease. Compared with those in the lowest category of fruit and vegetable intake (less than 1.5 servings a day), those who averaged 8 or more servings a day were 30 percent less likely to have had a heart attack or stroke. Although all fruits and vegetables likely contribute to this benefit, green leafy vegetables such as lettuce, spinach, Swiss chard, and mustard greens; cruciferous vegetables such as broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, and kale; and citrus fruits such as oranges, lemons, limes, and grapefruit (and their juices) make important contributions.
Individuals who ate more than 5 servings of fruits and vegetables per had roughly a 20 percent lower risk of coronary heart disease and stroke, compared with individuals who ate less than 3 servings per day.
Vegetables , Fruits, and Blood Pressure
High blood pressure is a primary risk factor for heart disease and stroke. As such, it's a condition that is important to control. Diet can be a very effective tool for lowering blood pressure. One of the most convincing associations between diet and blood pressure was found in the Dietary Approaches to Stop Hypertension (DASH) study.
This trial examined the effect on blood pressure of a diet that was rich in fruits, vegetables, and low-fat dairy products and that restricted the amount of saturated and total fat. The researchers found that people with high blood pressure who followed this diet reduced their systolic blood pressure (the upper number of a blood pressure reading) by about 11 mm Hg and their diastolic blood pressure (the lower number) by almost 6 mm Hg—as much as medications can achieve.
More recently, a randomized trial known as the Optimal Macronutrient Intake Trial for Heart Health (OmniHeart) showed that this fruit and vegetable-rich diet lowered blood pressure even more when some of the carbohydrate was replaced with healthy unsaturated fat or protein.
Vegetables, Fruits, and Cancer
Numerous early studies revealed what appeared to be a strong link between eating fruits and vegetables and protection against cancer. But because many of these were case-control studies, where people who already have a certain health outcome (cases) are compared to people who do not have that outcome (controls), it is possible that the results may have been skewed by problems inherent in these types of studies; people with illnesses, for example, often recall past behaviors differently from those without illness, which can lead to potential inaccuracy in the information that they provide to study investigators.
In the Nurses' Health Study and the Health Professionals Follow-up Study, over a 14-year period, men and women with the highest intake of fruits and vegetables (8+ servings a day) were just as likely to have developed cancer as those who ate the fewest daily servings (under 1.5).
A more likely possibility is that some types of fruits and vegetables may protect against certain cancers. A massive report by the World Cancer Research Fund and the American Institute for Cancer Research suggests that non-starchy vegetables—such as lettuce and other leafy greens, broccoli, bok choy, cabbage, as well as garlic, onions, and the like—and fruits "probably" protect against several types of cancers, including those of the mouth, throat, voice box, esophagus, and stomach; fruit probably also protects against lung cancer.
Vegetables, Fruits, and Gastrointestinal Health
One of the wonderful components of fruits and vegetables is their indigestible fiber. As fiber passes through the digestive system, it sops up water like a sponge and expands. This can calm the irritable bowel and, by triggering regular bowel movements, can relieve or prevent constipation. The bulking and softening action of insoluble fiber also decreases pressure inside the intestinal tract and so may help prevent diverticulosis (the development of tiny, easily irritated pouches inside the colon) and diverticulitis (the often painful inflammation of these pouches).
Vegetables, Fruits, and Vision
Eating plenty of fruits and vegetables also keeps your eyes in good shape. You may have learned that the vitamin A in carrots aids night vision. Other fruits and vegetables help prevent two common aging-related eye diseases—cataract and macular degeneration—which afflict millions of Americans over age 65. Cataract is the gradual clouding of the eye's lens, a disk of protein that focuses light on the light-sensitive retina. Macular degeneration is caused by cumulative damage to the macula, the center of the retina. It starts as a blurred spot in the center of what you see. As the degeneration spreads, vision shrinks.
Free radicals generated by sunlight, cigarette smoke, air pollution, infection, and metabolism cause much of this damage.
Dark green leafy vegetables—such as spinach and kale—contain two pigments, lutein and zeaxanthin, that accumulate in the eye; these pigments are found in other brightly colored fruits and vegetables as well, including corn, squash, kiwi, and grapes.
These two pigments appear to be able to snuff out free radicals before they can harm the eye's sensitive tissues.
In general, a diet rich in fruits and vegetables appears to reduce the chances of developing cataract or macular
degeneration. Lutein and zeaxanthin, in particular, seem protective against cataract.
The Bottom Line:
Recommendations for Vegetable and Fruit Intake
Vegetables and fruits are clearly an important part of a good diet. Almost everyone can benefit from eating more of them, but variety is as important as quantity. No single fruit or vegetable provides all of the nutrients you need to be healthy. The key lies in the variety of different vegetables and fruits that you eat.
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Sugary drinks, food bad for teenagers’ heart
Teenagers whose diets include lots of sugary drinks and foods show physical signs that they are at higher risk for heart disease as adults.
Though increased carbohydrate and sugar consumption has been associated with higher cardiovascular disease risk among adults, little is known about the impact of high consumption of added sugars.
It was found that teenagers who consumed the most added sugar had 9 percent higher LDL ("bad") cholesterol levels, and 10 percent higher triglyceride levels (another type of blood fat), compared with those who consumed the least added sugar. Teenagers who took in the highest amount of added sugar also had lower levels of HDL ("good") cholesterol than those who consumed the least amount of added sugar.
In addition, those who consumed the highest amount of added sugar showed signs of insulin resistance, which can lead to diabetes with its associated risk of heart disease. The study does not prove that dietary sugar is a cardiac risk factor among teenagers, but it strongly suggests it.
Read more at: http://doctor.ndtv.com
Top 10 Best Foods
The Best Foods for Your Health from A toY
APPLES: Apples are a first-rate source of fiber. They help lower blood pressure, help the body absorb iron from other foods, and might help prevent colds. They can also help prevent night blindness and aid in bowel elimination.
APRICOTS: They speed the healing of wounds and are good for anemia. Good when eaten raw and can be prepared in many interesting dishes.
ARTICHOKES: Artichokes contain Vitamins A and C which are good for fighting infection. They are also high in calcium and iron. ASPARAGUS: Asparagus has 35 calories per cup. Asparagus tips are high in Vitamin A and is a good blood builder.
BARLEY: Barley is a rich source of fiber and possibly inhibits the enzyme that controls cholesterol production. It is also a good source of protein and B vitamins.
BEETS: Beets have 58 calories per cup and are loaded with iron and potassium. Beets are valued for their laxative properties.
BEANS: Beans help slow down the onset of adult diabetes, lower cholesterol levels and help constipation problems. They are high in protein and are beneficial to the muscular system.
BLUEBERRIES: Blueberries are excellent weapons in the fight against yeast and urinary tract infections.
BROCCOLI: Broccoli is loaded with Vitamins A and C which helps ward off colds. Additionally, it can help prevent breast, gastric, and esophageal cancer, boost immunity, help prevent blood clots, and help wounds to heal faster. Broccoli is heart-healthy and has 40 calories per cup.
BROWN RICE: Brown rice contains Vitamin E and good quality protein. It also contains phosphorus and potassium. An excellent source of fiber, contains little fat or sodium and is easy to digest.
BRUSSELS SPROUTS: Brussels sprouts have only 56 calories per cup making it only slightly more than broccoli. They help prevent several different kinds of cancer, including breast, esophageal and gastric. Lemon juice can help remove a portion of the bitter flavor some people find offensive.
CABBAGE: Cabbage has only 17 calories per cup and it is loaded with Vitamin C. Good for the heart and fights stomach and colon cancer.
CANTALOUPE: Cantaloupes are loaded with Vitamin C. The fiber in cantaloupe helps lower the risk of colon cancer.
CARROTS: Carrots are particularly noted as a high source of beta carotene, which converts to Vitamin A in the body. Vitamin A reduces the risk of several different kinds of cancer, including lung, esophageal, bladder and cancer of the larynx. At 48 calories a cup, carrots are an excellent, raw snack, full of fiber.
COLLARD GREENS: Collards are an excellent source of calcium, beta-carotene and dietary fiber. They will keep your heart healthy and are natural stomach and colon cancer fighters.
CORN: One ear of corn contains about 140 calories. It is high in magnesium and rich in carbohydrates. Good for the brain, the bowel and the nervous system.
DATES: Dates give energy for physical exercise, and they are a good source of copper. They also help heal stomach ulcers.
EGGS: Although high in cholesterol, eggs are considered by many to be excellent for the brain and nervous system. They help wounds to heal with less pain, plus they are an excellent source of protein.
FISH: fish is thought to lower the risk of heart and artery disease, as well as the risk of breast cancer. Fish oil has been shown to lessen the possibility of blood clots.
FLAXSEED: Flaxseed is helpful to those who have arthritis, asthma, migraines and some skin cancers. Helps prevent colon and breast cancer.
GARLIC: Garlic helps lower cholesterol levels and helps block the development of colon, esophageal, stomach and skin cancers. It also has beneficial effects on coagulation, which might help reduce the risk of heart attack or stroke. It may also help to lower blood pressure.
GINGER: Ginger has long been known to prevent stomach ulcers, to aid in preventing nausea such as motion and morning sickness, and may bring relief to arthritis sufferers.
GRAPEFRUIT: Grapefruit is packed with Vitamin C and is heart-healthy. The juice is thought to double the effect of some blood pressure drugs. In addition, grapefruit helps prevent cancer-causing agents from forming in the body.
KALE OR MUSTARD GREENS: These unique green vegetables are packed with Vitamins A and C. They help constipation problems, and help keep your heart healthy. May also help prevent blood clots, and help wounds to heal.
LENTILS: Lentils are a super source of fiber. Lentils lower cholesterol levels, help constipation problems, and help slow the onset of adult diabetes.
LEMON JUICE: Lemon juice is high in calcium and a primary source of Vitamin C, which might help prevent colds. Lemons (and tangerines) are also a good source of fiber, helping to lower the risk of colon cancer.
MOLASSES: Molasses is a good source of iron. In fact, it is the only sweetener that provides at least as many nutrients as calories.
MUSHROOMS: Although mushrooms only have 20 calories per cup, we need to be aware of the fact that they quickly absorb any oil that may be used in cooking. Mushrooms are a terrific source of Vitamin B. They increase the oxygen efficiency of the body, counteracting the effects of pollutants on the body and increasing the bodys resistance to disease.
ONIONS: Onions are low in fat and help to prevent or fight cancer. They contain substances that might prohibit blood clots, which are often a major factor in heart disease and strokes.
ORANGES AND ORANGE JUICE: Oranges have lots of Vitamin C which might help prevent colds. In addition, orange juice provides calcium to fight osteoporosis. The fiber content helps lower the risk of colon cancer, while preventing other cancer-causing agents from forming in the body.
PARSLEY: Parsley is a rich source of Vitamins A and C and has a lot of potassium and iron. It is also a natural breath freshener.
PEACHES: Peaches contain Vitamins A and E and help certain wounds and incisions to heal. A good food to eat either raw or cooked.
PEPPERS: Peppers are high in Vitamin C and help protect your heart. The ingredient capsicum which comes from peppers is currently being studied and is believed to have many health benefits. POTATOES: Potatoes are an excellent source of carbohydrate and fiber. They help relieve stomach gas and help to lower blood pressure. They are also low in calories, sodium and fat while being high in protein, Vitamin C, thiamin, riboflavin and niacin, among other nutrients.
POULTRY: Poultry is a great low-fat source of protein and is considered to be the meat of choice by many who are on low-fat diets.
RASPBERRIES: These fruits are considered to be an excellent source of potassium. Also contains iron and Vitamin C.
RUTABAGA: Rutabagas are an excellent source of potassium, Vitamin A and niacin as well as calcium.
SKIM MILK: Skim milk provides protein and calcium without the unnecessary fat. Calcium builds strong bones and teeth and helps in the fight against osteoporosis.
SOYBEANS: The protein from soybeans lowers blood-cholesterol levels in people whose genes appear to predispose them to high cholesterol and premature heart disease. In addition, the protein from soybeans may also help to prevent the formation of gallstones, as well as slowing down the onset of adult diabetes. Soy flour is also said to reduce the risk of cancer.
SPINACH: At 28 calories per cup, spinach adds almost nothing to your waistline. However, it is known to be chock full of vitamin A, Vitamin C and iron.
WHEAT GERM: Wheat germ is another additive that is said to keep cells functioning normally. It can be used in a number of ways to enhance the flavor and taste of many other foods and drinks. May be sprinkled on and toasted for a nutty flavor.
WHOLE-WHEAT FLOUR: Whole-wheat flour is recommended as a good source of carbohydrates, fiber, iron and minerals.
WHOLE-WHEAT SPAGHETTI: This unique spaghetti is now readily available and is loaded with fiber! Also a good source of carbohydrates as well as minerals and iron.
YOGURT: Yogurt is highly recommended as a fighter of yeast infections and it is an excellent source of calcium.
Source: qualitybookslibrary.com
