- my iParenting
- quick clicks
- iparenting fitness articles
- iparenting fitness q&a
- message boards
- research baby names
- prepare a birth plan
- content channels
- ip channel rss feeds
- read birth stories
- read parenting stories
- recommended books
- e-newsletters
- safety recalls
- ip diaries
- ip store
- mom of the month
- dad of the month
- editor's letter
- letters to the editor
 |
- e-newsletters
- Sign up to receive our free weekly e-newsletters
- award-winning products
The iParenting Media Awards program helps parents find the best products for their families.
Small Changes in Diet Make a Big Improvement in Health
Advice from a Dietitian
By Jill Weisenberger, M.S., R.D., C.D.E.
The National Cancer Institute (NCI) and the Produce for Better Health Foundation started the "Five a Day" program in 1991, encouraging Americans to eat five to nine servings of fruits and vegetables per day to decrease the risk of developing some cancers.
Today, more research favors increased fruit and vegetable consumption and more public health programs including the United States Department of Agriculture and the American Heart Association (AHA) advocate increased intake.
According to the NCI, five to nine servings daily decreases an individual's risk of developing some cancers, heart disease, high blood pressure, diabetes and macular degeneration. As a bonus, since most fruits and vegetables are filling and low in calories, they can help with weight loss.
What you can do: Keep track of your fruit and vegetable intake for a week. Set a goal of at least one serving at each breakfast, lunch and snack and two servings at dinner. If five servings seem difficult now, try adding just one serving daily to your usual intake. Use bagged mixed lettuces and frozen vegetables to get your dinner quota in a hurry. Stock up on dried fruit or canned light fruit. Each time you shop for groceries, try one new fruit or vegetable. Take your family or friends to pick strawberries, blueberries, apples or whatever is in season.
In the '80s and '90s, we were told to cut back on dietary fat. Unfortunately, many of us went to the extreme and gave up good nutrition. According to the AHA, a healthful diet includes unsaturated fatty acids from vegetables, fish, legumes and nuts.
Furthermore, very low-fat diets may decrease HDL cholesterol (the good cholesterol) in many people. Fatty fish seem to offer protection to the heart. Finally, a little fat tastes good, and because it slows digestion, it's likely to keep you satisfied and feeling full longer. That's why a little fat is a good thing for weight control.
