Nothing says summer like red, ripe tomatoes and strawberries, juicy peaches and corn on the cob still in its husk! Tis the season for farmers’ markets to provide us with a variety of fresh, colorful fruits and vegetables, herbs and a friendly, unique shopping adventure. This week’s blog is intended to help you make the most of your farmers’ market experience.

Planning Your Farmers Market Visit

Find the farmers’ markets nearest to you and go with your family, or take a friend and make it a fun outing! It can also be educational for your kids, getting a better understanding of where we get our food. Find out what days and hours they are open. Go early to get the best choice of produce. Walk around the market and compare the quality and price of the produce offered by the various farmers. You may want to buy your peaches from one, corn on the cob from another, and various other produce from some of the other farmers.

How many servings?

The table below gives an idea of how many servings you can get from the fresh fruits and vegetables in the amounts normally purchased at farmers’ markets.

Storing Fruits and Vegetables

You probably won’t eat all the produce you bought right away. Fruits and vegetables can lose flavor, texture and nutritional benefit if not stored properly. You’ll want to store them at the proper temperature, humidity and avoid odors and gases given off by other produce stored in the same place. The items below marked with * are kept best in a plastic bag.

Coldest Part of the Refrigerator (Crisper):

Apples*, blackberries, blueberries, cantaloupe* (after it is cut), cherries*, grapes*, raspberries, strawberries, asparagus*, broccoli*, Brussels sprouts*, cabbage*, carrots*, cauliflower* in plastic bag with small holes, endive*, leeks*, leafy greens*, lettuce*, mushrooms, green onions*, parsnip*, peas* in plastic bag with small holes, radicchio*, radish*, salad mixes*, spinach*, sweet corn*.

Warmest Part of the Refrigerator (45-50 degree F):

Honeydew melon* (after it is cut), beans, snap beans*, cucumber* (after it is cut), eggplant*, okra*, chili peppers*, summer squash*, sweet peppers*.

Dry, Cool Place (55-60 degrees F):

Garlic, onions, potatoes, sweet potatoes, winter squash, watermelon (uncut), tomatoes (at room temperature).

Special Produce Groups

Apricots, peaches, pears, plums: Keep in paper bags at room temperature for a few days until ripe (soft). Store ones already ripe in the crisper. Best if used within 2 days of ripening.

Cut melons: Store in plastic bag in refrigerator.

Cherries, berries: Keep in a shallow dish and cover with paper towels, then plastic wrap. They spoil quickly, so use within a few days.

Mushrooms: Refrigerate in a paper bag or open container so they get air. Cover with damp paper to keep moist.

Sweet corn: Store with the husk lift on. If hush is removed, store in a plastic bag.

Garlic, dry onions, potatoes: Keep in a cool, dry place separate from other produce due to the odor. Do not wash before storing.

Ethylene Gas

Some fruits give off ethylene gas when ripening. To maintain produce quality, store produce that give off large amounts of ethylene gas away from produce that are most sensitive to the gas. Keep lids on storage containers.

Fruits that produce large amounts of ethylene gas: Apples, cantaloupe, honeydew melon, peaches, pears, plums, tomatoes (ripe).

Fruits and vegetables most sensitive to ethylene gas: Asparagus, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, cucumber, eggplant, endive, green beans, leafy greens, leeks, lettuce, okra, onions, peas, peppers, potatoes’, spinach, squash, sweet potatoes, watermelon.

Wash produce with clean water just before using, not when storing. This includes the skin, even if you will peel the produce (bacteria can transfer from the skin to the meat during peeling). Use water that is safe for drinking.

As Fresh as You Can Get! So if you want fresh fruits and veggies, get down to your local farmers market. It’s the next best thing to picking them from the field!

 To find the farmers markets closest to you, go to:

http://nfmd.org/   (National)

or

www.arkansasgrown.org  (Arkansas

OK, so as a dietitian I don’t exactly believe in “THE magic bullet,” but I do believe there are a lot of excellent foods in the arsenal available to us, and that arming ourselves with them will protect our health. And dairy is definitely one of them.

Calorie-for-calorie it’s hard to find a foodstuff that’s better than milk. It has nine essential nutrients – calcium, vitamin D, phosphorus, riboflavin, protein, vitamin B12, potassium, vitamin A and niacin – with relatively few calories, particularly if fat-free and low-fat varieties are chosen. Some of the many benefits that may be derived from milk include:

• Strong bones and teeth, especially for growing children
• High-quality protein for older adults to maintain muscle and stay active
• Improved performance in athletics and exercise
• Weight loss and maintenance
• Healthy immune system (fermented milk products such as yogurt and kefir)
• Improved digestion (fermented milk products such as yogurt and kefir)

Lactose intolerant? No problem! In my nutrition practice, I frequently see people who have given up on milk because they say they can’t tolerate it. Many of the people that have problems with milk products are lactose intolerant – they are unable to digest milk sugar. To find out for sure, you should see your doctor and get a test, such as a hydrogen breath test, to determine if you are just intolerant or have an allergy. If you have lactose intolerance, this does not mean dairy is out. I’ve been lactose intolerant for the past 30 years, but enjoy dairy every day. There are several approaches that will allow you to enjoy dairy despite this condition:

• Experiment by gradually progressing from small to larger amounts until you determine how much you can consume before you have symptoms. There are varying degrees of lactose intolerance, so you may be able to tolerate a certain amount.
• Consume dairy with other foods, particularly solid foods that slow the digestive process, so that your body has more time to digest the lactose sugar.
• Try low-lactose cheeses such as Cheddar, Colby, Monterey Jack, mozzarella and Swiss.
• Consume fermented milk products like cottage cheese, yogurt and kefir. They have most of the lactose pre-digested by friendly bacteria and can usually be enjoyed without problem.
• Try lactose-free milk and milk products that are real milk products with all the nutrients but no lactose.
• Go to your pharmacy and get lactase enzyme pills. Just take one whenever you decide to partake of dairy. The pill is over-the-counter and is not medication, only the natural enzyme that your body should make anyway. (I’m never without my lactase pills!)

Dairy makes sense both economically and nutritionally. Not many foods offer the nutrients of an 8-ounce glass of milk for about 25 cents. At that price, you can’t go wrong! And since dairy is one of those magic bullets, let’s make sure we’re “armed to the teeth!”

 DairyPower Sports Drink (1 serving)

Ingredients

4 fluid ounces non-fat milk

6 ounces vanilla Greek yogurt, non-fat

1 teaspoon vanilla extract

6 strawberries

Instructions

Add ingredients into a blender and blend on medium speed for 10 seconds. Pour into a drink container and enjoy!

Nutrients per serving

Calories          177

Protein                        22 grams

Carbohydrate  18 grams

Fat                   1 gram

Cholesterol     11 milligrams

Sodium           114 milligrams

Calcium          349 milligrams

Fiber               1.4 grams

(For more information about dairy’s nutritional benefits and great recipes, go visit www.dairymakessense.com and www.midwestdairy.com)

Angelina Jolie revealing her double mastectomy has put breast cancer front and center in the news. Having the BRCA1 gene gave her an 87% chance that she would contract breast cancer at some point in her life. Given this, she made the personal decision to take this course of action.

Whether you have this gene or not, there are some lifestyle habits you can adopt that may reduce your risk. While studies are preliminary and not definitive for some of the specific food items below, adopting any of following can increase your overall health. So there is nothing to lose and much to gain.

General guidelines:

1. Don’t drink alcohol. Any amount can raise the risk of breast cancer.
2. Be physically active for at least 30 minutes daily, and aim for 60 minutes a day ultimately.
3. Maintain a healthy weight, due to the link between body fat and cancer.
4. Maintain reduced insulin levels by avoiding processed carbohydrates.
5. Breastfeed your baby.

Foods that may fight breast cancer:

• Apples
• Berries (blackberries, blueberries, cranberries, raspberries, black raspberries, strawberries) – suggest eating a variety of berries to get mix of all phytonutrients
• Brazil nuts (no more than a few daily or can get selenium toxicity), walnuts (the only nut that provides significant amounts of omega-3 fats)
• Carotenoids (red, orange, yellow and some dark green produce):
• Fruits: Apricots, cantaloupe, citrus fruits, nectarines, papayas, peaches, watermelon
• Vegetables: Bok choy, broccoli, carrots, corn, greens (collards, kale, lettuce, spinach), pumpkin, red peppers, sweet potatoes, tomatoes and tomato products, winter squash
•  Cruciferous vegetables (broccoli, bok choy, Brussels sprouts, turnip/collard/mustard greens, cauliflower, cabbage, kale, rutabaga, arugula, horse radish, wasabi, watercress). Eat raw or lightly cooked, as heat degrades the active nutrient sulphoraphane. Many of the studies indicate that 5 servings (1/2 cup) a week is a sufficient amount to gain its health benefits.
• Flaxseed (1 to 4 tablespoons per day was the amount used in the  breast cancer studies)
• Garlic
• Grapes
• Mushrooms (post-menopausal) – added benefit: excellent source of potassium
• Onions
• Green tea (adding citrus juice – orange, lemon, grapefruit or lime – increases catechins,  its main health-providing substances)

You may not be able to fit all these foods in your diet every day, but try to consume them often as part of a balanced diet that includes plenty of plant-based foods. Most studies have found that foods high in nutrients provide benefit, but not supplements. Foods have many nutrients, including thousands of non-traditional ones called phytochemicals, that may work together to decrease the risk of cancer and other chronic diseases.

If you are an older adult and/or under the care of a doctor, particularly if taking prescription medicines, check with your doctor before making drastic changes in your eating habits, and to determine what level of physical activity is safe for you.

Sources:

MedlinePlus, online article, March 29, 2012

American Journal of Clinical Nutrition research article, 2012

WebMD online article, April 3, 2012

American Institute for Cancer Research, online article, April 24, 2013

Summer is approaching, and with it comes a bounty of fruits and vegetables in all shapes, sizes and colors. It is a time that human herbivores relish. Grocery stores and farmers markets abound with examples of these colorful, mouthwatering plant foods there for the taking. Therefore, I thought this would be an appropriate time to blog about the vegetarian diet.

Are vegetarian diets healthier than those that include meat? This question is often asked, and the answer is simply “yes and no!” No, I’m not waffling with my answer. Well maybe a little. But I mean to point out that many diets can be healthy, both meat-eating and vegetarian; but it takes careful planning to consume a variety of foods and beverages that will provide all the nutrients necessary for good health. Some considerations for vegetarians:

• Don’t worry so much about complimentary protein to get all your essential amino acids. Eating a variety of vegetables and whole grains will help ensure that you’re getting adequate amounts of high-quality protein. And as long as you consume them within the same day – not necessarily at the same meal as once thought – that’s fine.
• Dairy of course is a good source of calcium and vitamin D. If you are a vegan, however, look for calcium-fortified foods and beverages, such as orange juice, soy milk, and tofu made with calcium. Some vegetables have moderate amounts of calcium, such as broccoli, kale, collard/turnip/mustard greens and bok choy.
• Vitamin D food sources, other than dairy, include cold-water fish (e.g. salmon, swordfish, tuna, mackerel, and sardines), fortified margarines, egg yolks, and beef liver. Beef liver is likely out if you are vegetarian, and if you are a strict vegan and don’t eat fish or eggs, you may need to consider a vitamin D supplement.
• Vitamin B12 is found only in animal products, so look for foods fortified with B12 or take a B12 supplement.

Good nutrition takes planning. If you are a vegetarian it may take a bit more. But done right, a vegetarian diet can be a very healthy one, considering all the plant foods you’ll be eating!

Who says you can’t eat tasty, traditional foods and still maintain a healthy eating plan? Follow the tips below and you can. You can also lose weight and keep it off if you abide by them. Eat healthy without removing the fun, enjoyment and taste. Feel good about eating again – as you should!

Healthy Cooking Tips

• Instead of frying, cook low-fat by baking, boiling, broiling or microwaving.
• Grilling can be a low-fat means of cooking also. Marinade meats first and/or cook them away from the hottest part of the grill to keep them from getting overly hot, so they don’t release substances that can potentially be carcinogenic.
• Keep the skin on poultry to keep the meat moist, but be sure and remove it before serving. The fat under the skin won’t be absorbed by the meat during cooking.
• Cool gravies and soups and skim the fat off the top prior to reheating.

Other Ways to Cut Fat and/or Calories

• Instead of butter and sour cream, add salsa, pepper, raw veggies to baked potatoes
• Purchase canned fruit in its own juice, rather than syrup with sugar added
• Use low-fat or fat-free condiments (mustard, ketchup, pepper, light or fat-free mayonnaise) and salad dressings

 Healthy Food Preparation Substitutions

Recipe ingredients aren’t written in stone. Alternative, healthier ingredients can be used and still yield great-tasting results. Just don’t tell grandma!

Original Ingredient                                                    Healthy Alternative Ingredient

Eat the foods you love and have them love you too! Preparing your favorite foods by using the alternative ingredients above will allow you to enjoy them even more, knowing they are not only good, but good for you as well. And I’m sure grandma will forgive you!

Ah the Golden Years! Think retirement, travel, playing with grandchildren – actually spoiling them, then returning them to their parents! – and all the other things we dreamed about doing. This is the time when we can attack that bucket list that has accumulated over the years.

But as we get older we undergo various changes in our lives. Certain physiologic and social changes can affect our health. Therefore, we must become more vigilant of our diet and activity status if we are to stay in good shape to do all these things of which we’ve dreamed. Below are nutrition and activity areas that we should be concerned with as we age, and how to address them.

Fluid Needs

Adequate water consumption reduces stress on kidney function, which tends to decline with age. Try to drink about six to eight glasses of fluids, such as water, 100% juice, or low-fat/skim milk every day (more under certain circumstances, such as being physically active in the heat). Not alcohol, however, as it is a diuretic and will dehydrate you. Don’t wait until thirsty, as the ability to detect thirst declines as we age. Check your urine when going to the bathroom – it should be fairly clear. The darker it is, the more dehydrated you are, and you will need to drink more.

Reduced Calories

As we age our metabolism slows and we tend to be less active, so we need to consume fewer calories to maintain a healthy weight. This means we must choose our diets more carefully to get the nutrients we need. Nutrient-dense foods, such as fruits and vegetables, can fill the bill here.

Muscle Loss

Beginning in our mid-to-late-twenties, we lose approximately 2% of our muscle mass each decade. Exercise, particularly strength training, can counter much of the loss of muscle tissue from aging.

Vitamin D and Calcium

We lose bone density as we get older, particularly women after menopause. We’re outside less often, and when we are our bodies cannot make vitamin D from sunlight as efficiently as when we were younger. Between 50 and 70 years old, we need at least 600 IU (International Units). Food sources are fatty fish, fish liver oils, fortified milk and milk products, and fortified cereals. We can get calcium from low-fat dairy products, canned sardines, calcium-fortified foods and beverages. Also, weight-bearing exercises (walking, aerobics, strength training) help strengthen bones.

Vitamin B₁₂

We need 2.4 mcg (micrograms) per day. Food sources include meat, fish, poultry, milk, and fortified cereals. Since we lose some of our capacity to absorb this vitamin from food as we age, we may need to get the supplement form from fortified foods and vitamin supplements.

Vitamin B₆

Men need 1.7 mg (milligrams) and women 1.5 mg daily. Food sources are whole grains, organ meats, nuts, bananas, potatoes, fish, poultry, avocado, legumes and fortified soy-based meat substitutes.

Fiber

Adequate fiber, along with adequate fluid intake, helps maintain normal bowel function and lower risk of some diseases. Eat plenty of fruits, vegetables, whole grains and legumes. You should consume at least 14 grams of fiber for every 1,000 calories as a rule of thumb. This means most people should have in the area of 25 to 30 grams per day. When increasing fiber in the diet, do it slowly and drink plenty of fluids with it to avoid gastrointestinal distress.

Multiple Vitamin/Mineral Supplement

Taking a supplement from a reputable company that contains no more than the approximate recommended daily allowance for the vitamins and minerals is a good way to ensure you will not be deficient. Look for the symbol with USP on the container. This stands for United States Pharmacopeia and means the supplement has been tested and meets the stringent criteria set for the manufacturing of dietary supplements.

Getting older is inevitable, but becoming less healthy is not. It may take a bit more effort, but the quality of life that results is certainly worth it. So bring on that bucket list!

Habits are the fabric of our lives. Think of the time and effort we save because of them. Once a habitual act is ingrained in us we no longer have to think about it – we just do it! And we do it very efficiently and effectively because of all the repetition. Therefore, it only makes sense that, to establish new habits takes a bit of time and effort.

People are different and have different ways of doing things. This doesn’t make one way better than the other, just preferable for a certain person. Many different roads can be traveled to reach the same destination. This applies to lifestyle changes as well.

• Start small, gaining little successes and building on them. Pick the “low hanging fruit” not actions that are more difficult, or that may be more difficult for you in your current life situation. If I may borrow from baseball terminology: “Don’t swing for a homerun. Hitting a single is easier, so put together a bunch of singles to score your run” (successfully meet your goal).
• Be specific. Don’t say “I’m going to eat more nutritiously,” as this gives you no guidance for what to do or how to measure if you are accomplishing your goal. You might instead say “I will eat at least 3 servings of vegetables a day,” because this is a specific action that can easily be evaluated. Either you ate 3 servings of vegetables or you didn’t!
• Have a support system. Having friends and family to cheer you on is reinforcing and increases your chances of success.
• Doing things alone is can be more difficult. Find a friend, family member or work colleague that is willing to buddy with you. If you commit to walking, going to the gym or making healthy meals with another person, it makes it more difficult to rationalize not doing it.
• List reasons why you want to establish a new habit and post it where you see it every day (particularly at point-of-decision places like refrigerator door, pantry, office)
• Write down the habit(s) you want to create and give a copy to a “witness.”
• If creating the habit involves complex behavior, think about and then list the specific action(s) you need to take to accomplish it. Breaking something down into clear, uncomplicated action steps makes it seem more doable, and increases your chance of success.
• Minimize temptation, particularly while you are attempting to create your new habit. Don’t make it harder on yourself and overuse your willpower muscle. Do all you can to put yourself in an environment that is in line with what you are trying to accomplish. If you are trying to adopt a healthier eating plan that is lower in calories and fat, stay away from fast food establishments. If you do go out to eat, find a restaurant that has plenty of appetizing choices that are in sync with your goal.
• Know your triggers. Be aware of what situations and circumstances (e.g. places, foods, and emotions) can breakdown your resolve and lead you toward the actions you are trying to change. Triggers can be avoided or minimized by the control you exert over your environment. For example, if you have a weakness for chocolate cake, it might be prudent to not have it in the house. After your new eating habit has been engrained, you may then be able to enjoy foods like this in moderation. If stress is a trigger to overindulge in foods that are of lesser nutritional value, try alternative responses – relaxation exercises, meditation, exercise, gardening, talking with a friend, etc.
• Don’t be discouraged if you revert to an old habit. See it as a minor setback, not a failure.  Each time you employ the actions relating to your new habit you build upon its foundation. Then when you re-employ those actions after a setback, they continue to add to that foundation. You are not starting over again. Eventually, when that foundation is strong enough, the new habit will take over and success will be yours!
• Be futuristic. Train your mind to see yourself in the future as a healthy, energetic person that feels great physically and emotionally. Doing so will help diminish the strength of immediate gratification from eating that donut instead of a piece of fruit, or taking a walk with a friend instead of watching television. It will also help you to develop a self-image of someone that sees health as important and lives their life accordingly. Then the concept of self-fulfilling prophesy will work for you – you will become what you see yourself to be!

Trying to navigate all the nutrition recommendations can be daunting. Nutrition is a relatively young science with new findings and recommendations released all the time. Every five years the Dietary Guidelines for Americans is released, creating a new set of recommendations based on nutrition-related research results over the past half-decade. Add to that the fact that some eating plans may be healthy for one person while not necessarily so for another, and you’ve really got a head-scratcher.

 Therefore, this blog article is an attempt to compile some basic, general recommendations in hopes that they may serve as a guide for most anyone wanting to eat healthy, achieve/maintain a healthy weight, and do so without “breaking the bank.” I hope you will find this menu of tips useful on your quest for a more healthful way of eating.

1. Choose low-fat or fat-free foods. For example, choose lean meats with visible fat trimmed off, poultry without the skin, or fish; and avoid high-fat and      processed meats like bologna, hot dogs or sausage. Use low-fat or fat-free      dairy choices, such as skim or 1% fat milk and milk products. Bagels, pretzels, low-fat popcorn, and whole-grain products are better than biscuits, muffins, and other processed grain products.
2. Prepare foods in a healthy manner. Even foods naturally low in fat, such as      vegetables, can be made unhealthy by frying in grease, or when used in a      recipe that calls for the addition of large amounts of fat and salt. Broil, roast, microwave or steam instead of frying. Be careful of using sauces that contain a lot of fat and salt.
3. When using or consuming fat, choose healthier ones, such as monounsaturated, rather than saturated or trans fats. Peanut butter and other nut butters, nuts, avocados, olives, and fish contain fats that can be beneficial to health. Choose healthy cooking oils such as extra virgin olive oil, canola oil, peanut or safflower oil rather than solid fat or tropical oils (coconut, palm and palm kernel) that are saturated.
4. Adhere to the serving sizes recommended by the USDA (U.S. Department of Agriculture), not the larger portions that Americans are used to eating. Measure serving sizes in kitchen devices like measuring cups and spoons to get an idea of what an appropriate serving size looks like.
5. Start the day with breakfast. It doesn’t have to be traditional breakfast food; warmed up leftovers are fine. If time is an issue, prepare pancakes or waffles the night before and warm them in the morning; or make something quick, such as a bowl of cereal, toast and juice.
6. Cook enough to last. Casseroles, meat loaf, and whole cooked chicken can feed your family for several days. Leftovers save time and money! (Be sure to freeze or refrigerate left‑overs right away to keep them safe to eat, then consume within 3-4 days.)
7. Eat more plant foods. Plant-based foods provide fiber, vitamins, minerals and thousands of nontraditional nutrients, called phytochemicals, which have been found to prevent many chronic diseases. These nutrient-dense foods are naturally low in fat, calories, sodium and sugar.
8. Try frozen and canned fruits and vegetables.  They are less expensive than fresh, and are often just as nutritious, if not more so. Whenever purchasing canned or packaged foods, however, you must be wary of added sodium used as a preservative. Much of the excess sodium in packaged items can be rinsed      off; just empty into a colander and rinse with cool water.
9. Eat more fiber. Good sources are fruits, vegetables, whole-grain breads and cereals, and dried beans and peas. According to the 2010 Dietary Guidelines for Americans, recommended amounts of fiber dairy are 14 grams per 1,000 calories, or about 25 grams for women and 38 grams for men. Those older and taking in fewer calories can reduce fiber intake as per the Institute of Medicine recommendations below:
1. Age 50 or younger: men – 38 grams, women – 25 grams
2. Age 51 or older: men – 30 grams, women – 21 grams
10. Drink plenty of fluids, at least eight 8-ounce glasses every day. Increase      this amount if you are active or spend time in the heat. Drinks containing      alcohol don’t count.

Remember, habits established over a lifetime take time to change. Slow, gradual changes are more likely to become engrained as habits and last. Begin by trying one or two of the tips above and eventually you’ll work your way them all!

Recently there was a bill submitted to the Arkansas Legislature regarding the legalization of selling raw milk to the public from local (Arkansas) farms. Raw milk has not undergone pasteurization, a process whereby special equipment is used to heat milk to a specified temperature and hold it there for a period of time. Properly done, this destroys any harmful bacteria in the milk. Raw milk, however, does not go through this process, greatly increasing the probability that drinking it may cause food-borne illness.

According to the Centers for Disease Prevention and Control (CDC), over the past 20 years many cases of Campylobacter, Salmonella, E. coli O157:H7, Listeria and Yersinia infections can be attributed to raw milk consumption. Illness caused by raw milk can be particularly dangerous for pregnant women, infants, young children, the elderly, and those with weakened immune systems. Pasteurization kills bacteria responsible for these diseases, as well as typhoid fever, tuberculosis, diphtheria, and brucellosis. Therefore, the CDC, the U.S. Food and Drug Administration (FDA) and the dairy industry itself has recommended not drinking unpasteurized milk. Currently many states have banned the sale of raw milk and federal law prohibits the retail sale of it across state borders.

The 2010 Dietary Guidelines recommends consuming three servings of dairy products daily. Low-fat and fat-free milk and its products have numerous health benefits. However, there is no scientific evidence that raw milk is superior in any way, including nutritionally. Keeping this mind, there is no reason to consume raw milk and plenty of good reasons to avoid it!

A diet is complex and comprehensive. There are numerous traditional nutrients (vitamins, minerals, fiber, protein, fats, and carbohydrates), plus thousands of non-traditional nutrients found in foods that contribute to health. Foods such as broccoli, carrots and apples are certainly healthy, but a diet of only these foods would not be healthy. A diet must have variety to supply all the nutrients required for good health. This is why the Five Food Groups were created.

The Five Food Groups

It is recommended that we eat a variety of foods from each of the Five Food Groups. Each food has differing amounts of the aforementioned traditional and non-traditional nutrients. Therefore, we must eat a variety of foods from all food groups in order to obtain optimal nutrition from our diet. So, we should eat a variety of foods within each Food Group as well as from each Group. The Five Food Groups are comprised of the Protein Group, the Fruit Group, the Vegetable Group, the Dairy Group and the Grains Group.

The Protein Group consists of meat, poultry, seafood, beans and peas, eggs, nuts, seeds and processed soy products. These are foods that supply substantial amounts of protein to your diet. You should choose low-fat cuts of meat and poultry and trim any excess fat, because most of it is saturated, the kind that’s bad for your heart. Most seafood (especially cold-water varieties such as trout, salmon, sardines, herring, anchovies and mackerel), nuts and seeds contain a good supply of omega-3 fats, which can be good for your health. Limit processed meats such as lunchmeats, sausage, hot dogs and ham because they are laden with sodium. Many processed meats also contain nitrates which are believed to be a potential cancer risk.

The Fruit Group includes any fruit or 100% fruit juice. Fresh, canned, frozen or dried forms all count. Since dried fruit is very concentrated in both nutrients and calories, a serving is only ¼ cup, as opposed to ½ cup for other forms. Although 100% fruit juice has a lot of nutrients that are good for you, eating the whole fruit is better because you are getting fiber and other nutrients that the juice doesn’t have. Moderate amounts of fruit and fruit juice are OK, but don’t overdo them because they have plenty of calories, due to their natural sugars.

Vegetable Group members include any vegetable or 100% vegetable juice. Just as the Fruit Group, veggies also have various acceptable forms – raw, cooked, fresh, frozen, canned or dried. Vegetables are very nutrient-dense, meaning they have many nutrients for a small amount of calories. Eating a variety of different kinds will help ensure that you acquire many of these diverse nutrients for optimal health.

The Dairy Group is sometimes called the Milk Group because its members are all derived from milk. Foods in this group are high in calcium; whereas milk products that are not high in calcium – cream cheese, butter, cream – are not included. Examples of foods in this group are milk, cheese, milk-based desserts (ice cream, ice milk, frozen yogurt, pudding), and yogurt. Since milk comes from an animal, most of its fat will be saturated, the kind that’s bad for your heart. Therefore, it is wise to make low-fat (1% fate) or fat-free choices.

Foods made of grains, such as wheat, rice, oats, barley or other types of cereal grains, are included in the Grain Group. Foods represented in this group are breads, cereals, oatmeal, pasta, tortillas and good ‘ole Southern grits. Grains can be whole or refined. Whole grains contain the bran and germ and provide fiber, iron and many B vitamins and minerals. Refined grains have the bran and germ removed, along with the aforementioned nutrients. The B vitamins and iron are added back after processing, but not the fiber. The implications of this are discussed in the chapter on fiber.

The number of servings of each Food Group you should eat depends on the number of calories you can consume each day and maintain a healthy weight. See the US Department of Agriculture site www.MyPlate.gov  to find out how many calories and Food Group servings that you should consume. If you make low-fat choices you will still have what is called “discretionary calories” to use, if you wish to indulge on a candy bar, soda, cake, or favorite dessert! Also visit the Harvard School of Public Health’s Healthy Eating Plate and Healthy Eating Pyramid at http://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/quick-tips-healthy-eating-plate-pyramid/index.html for specific choices to make from within the Food Groups.

The Food Groups represent a tool we can all use to ensure we are eating a healthy diet and getting all the nutrients we need, without having to count calories or worry about whether we’re getting enough of the many substances in foods that are important for our health.